When beginning a fitness journey, many gym-goers mention weight loss as a primary goal. However, what most people actually seek when they enter a gym is not weight loss, it is a reduction in body fat. Let’s explore the difference between the two…
Weight loss refers to a decrease in overall body weight resulting from fat, water, or muscle loss. It is a reduction of total body mass. Fat loss, on the other hand, is specifically a weight decrease from the loss of body fat. This is, in fact, the loss of body mass that people should be seeking in order to keep lean mass (muscle) high. Weight training helps preserve muscle mass during weight loss, which, in turn, helps one feel strong, fit, and healthy despite a likely reduction in caloric intake.
As opposed to weight loss, fat loss—when driven by a healthy nutrition and training plan—should be the goal of most people looking to change their physique. When we say fat loss, we’re referencing a reduction in fat mass, or the weight of all of the fat molecules in the body. Lean body mass, on the other hand, refers to the non-fat molecules in the body, including the bones, muscle, internal organs, as well as all the water in the body.
When a person merely loses weight, they decrease their muscle and fluid density along with fat levels. This could result in a reduction in lean body mass (muscle), with adverse health implications including fatigue, decline in neuromuscular function, lowered metabolism, and increased risk of injury, as well as emotional effects. Losing lean body mass can result in a metabolic decline that can cause unfavorable changes in body composition.
In a weight loss program, sustainably losing fat mass while maintaining lean body mass is much more important than pounds lost. A high protein diet can help with increased fat loss while helping maintain muscle as overall body mass declines. The best approach is a strategy of caloric intake reduction coupled with an emphasis on resistance exercise.
A person embarking on a weight loss program needs to include adequate protein in their diet, and do strength and resistance training to maintain muscle mass during the weight loss process. This is where one-on-one personal training can make all the difference. At Body By Ford, we offer custom training plans alongside a certified nutrition coach and the best personal trainers in New Orleans.
Weight loss while maintaining muscle can be particularly challenging as a person ages. As we get older, body fat increases, and bone density and lean muscle mass decrease. The changes in body composition can result in increased risk for chronic diseases. Older adults benefit greatly from muscle strengthening activities and proper nutrition.
Here at Body By Ford Personal Training in New Orleans, we create individualized training plans for clients looking to lose body fat, gain muscle mass, and achieve the body they’ve never thought possible before. We work with our clients one-on-one to provide guidance on nutrition, sleep, weight loss, muscle-building, and how to improve general health over time.
Maintaining lean body mass is important for health, strength, body composition and vitality. Eating sufficient amounts of protein, watching calories and macronutrients, and strength training can help you lose fat and maintain muscle. The following suggestions can help you lose fat, without losing lean body mass.
1. Increase daily activity—move more. Cardio and strength training multiple times per week.
2. Eat less. In order to lose body fat, we need to eat fewer calories than we burn on a daily basis.
3. Track your caloric intake using an app. In order to adjust what we eat over time, you need to know your caloric intake. Track, and track accurately and honestly. Plenty of free phone apps to help with this such as myfitnesspal.
4. Eat whole, unprocessed foods and prioritize protein. These foods will keep you full, minimize cravings, and benefit post-workout recovery.
5. Increase water intake. Sometimes dehydration can be confused with hunger.
6. Sleep 7 to 8 hours per night. Adequate sleep has been proven to benefit weight loss.
If you are in the New Orleans area and looking for customized training for fat loss, muscle building, or just to look and feel better, reach out to Body By Ford Personal Training today.
