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Fact: There is no magic pill, special food or fat melting workout when it comes to fat loss
and achieving the toned and sculpted body you desire.
There is one way to achieve permanent results; follow a complete and integrated fitness
program that focuses on a change in body composition (body fat vs. lean muscle) rather
than weight. It is lean muscle that plays the key role in any type of fitness program. Whether
you’re interested in fat loss or muscle gain, lean muscle requires certain conditions in
order to allow a positive change in body composition.
Calories In vs. Calories Out
To positively change the composition of your body (decrease fat, increase lean muscle) you
have to know how to play the game of numbers. If you burn more calories than the calories
you take in each day you will lose weight, this is called creating a caloric deficit. It is the only
way to lose fat. If you do the opposite, take in more calories than what you burn, then you
will gain weight.
Too much of anything gets stored as fat - even if you're eating nothing but healthy,
supportive foods. If you eat too many of them, your body will still store the extra calories as
fat. Even though this appears to be a simple concept, don’t be fooled. The caloric deficit
must be kept small for you want to maintain lean muscle and only lose fat weight. This
strategy allows you to keep a high metabolism while at the same time transforming the
shape of your body.
If calories are severely reduced, your body thinks you are starving and sets into motion a
series of metabolic and hormonal events, which ultimately leads to muscle loss and a
slower metabolism. Even more tragic, skipping meals and starving yourself causes your
body to increase the level of fat storing enzymes so you are actually teaching your body to
become efficient at storing fat!
Muscle is your Metabolism
The amount of lean muscle you hold is directly related to your metabolism and your
metabolism defines the shape of your body. Your metabolism is simply the rate at which
your body burns calories. Lean muscle burns a lot more calories than fat so when you lose
muscle, your metabolism drops and you burn fewer calories.
So not only must you take in sufficient calories to burn fat rather than muscle, it's also
possible to build muscle, which in turn boosts metabolism. And the way to do this is, of
course, to increase the amount of exercise you do. While aerobic activities such as running,
swimming, fast walking help to tone muscle and burn extra calories, resistance training is
the only way to increase the amount of muscle you have in your body. A consistent and
effective exercise program is mandatory to help you to burn more calories and maintain or
even build lean muscle mass. Your goal is to keep your activity up and your intake down
and you will achieve results.
NOTE: It will be impossible to reach your best body by exercising more if you're neglecting
nutrition. You won't get fit by eating supportively if you're missing workouts.
and achieving the toned and sculpted body you desire.
There is one way to achieve permanent results; follow a complete and integrated fitness
program that focuses on a change in body composition (body fat vs. lean muscle) rather
than weight. It is lean muscle that plays the key role in any type of fitness program. Whether
you’re interested in fat loss or muscle gain, lean muscle requires certain conditions in
order to allow a positive change in body composition.
Calories In vs. Calories Out
To positively change the composition of your body (decrease fat, increase lean muscle) you
have to know how to play the game of numbers. If you burn more calories than the calories
you take in each day you will lose weight, this is called creating a caloric deficit. It is the only
way to lose fat. If you do the opposite, take in more calories than what you burn, then you
will gain weight.
Too much of anything gets stored as fat - even if you're eating nothing but healthy,
supportive foods. If you eat too many of them, your body will still store the extra calories as
fat. Even though this appears to be a simple concept, don’t be fooled. The caloric deficit
must be kept small for you want to maintain lean muscle and only lose fat weight. This
strategy allows you to keep a high metabolism while at the same time transforming the
shape of your body.
If calories are severely reduced, your body thinks you are starving and sets into motion a
series of metabolic and hormonal events, which ultimately leads to muscle loss and a
slower metabolism. Even more tragic, skipping meals and starving yourself causes your
body to increase the level of fat storing enzymes so you are actually teaching your body to
become efficient at storing fat!
Muscle is your Metabolism
The amount of lean muscle you hold is directly related to your metabolism and your
metabolism defines the shape of your body. Your metabolism is simply the rate at which
your body burns calories. Lean muscle burns a lot more calories than fat so when you lose
muscle, your metabolism drops and you burn fewer calories.
So not only must you take in sufficient calories to burn fat rather than muscle, it's also
possible to build muscle, which in turn boosts metabolism. And the way to do this is, of
course, to increase the amount of exercise you do. While aerobic activities such as running,
swimming, fast walking help to tone muscle and burn extra calories, resistance training is
the only way to increase the amount of muscle you have in your body. A consistent and
effective exercise program is mandatory to help you to burn more calories and maintain or
even build lean muscle mass. Your goal is to keep your activity up and your intake down
and you will achieve results.
NOTE: It will be impossible to reach your best body by exercising more if you're neglecting
nutrition. You won't get fit by eating supportively if you're missing workouts.