I have helped hundreds of people of all ages re-engineer their bodies towards a stronger, healthier, fitter version of themselves over the years with over 80% success rate in clients’ achieving their goals. Weight-loss has always been a by-product of their transformation using my framework to body re-engineering. It is important but it has never been the main focus and I’ll tell you why I have never believed in losing weight just for the sake of losing weight.
The scale can be misleading because it tells you nothing about your body composition. Your weight can fluctuate quite a lot on a daily basis due to many factors – your water intake, temperature, time of day etc. It has been the catalyst for many trainees being disheartened and de-motivated on their journey to a better version of themselves. The scale does not tell you what your muscle-fat ratio is. So, understand that body shape is more important than body weight.
Avoid rapid weight loss because that usually accompanies muscle loss and you cannot afford to lose muscle. Avoid diet-only transformation programs that does not incorporate strength training. If you have a lot of fat to lose, and if you choose not to get an experienced personal trainer to help you, the best thing you can do is combining a well thought out diet plan with a good progressive strength and muscle-building program. With self-control, discipline, consistency and persistence you may lose say, 10 kg on the scale over 6 months. A safe and sure way. But note, that would be the net effect of actually losing 13 kg of fat and gaining 2-3 kg of muscle. Like for all my clients who go through my re-engineering programs, this way of weight loss will have a significant effect to your appearance, fitness and well-being: your body shape.
The additional muscle gained enables you to use up more energy even at rest. The benefits go far beyond the initial fat loss and mere aesthetic measures as there are improvements in the inter-cellular and intra-cellular levels in your body and this would help reduce the tendency to store fat.
So, the better your condition gets, that is, putting on more muscle and losing fat, the easier it is to lose further fat and maintain a lean body once you have shed the excess fat. You body goes about maintaining a new ‘state of balance’, a new equilibrium: a new YOU.
Don’t go on extreme weight-loss diets, don’t fast to lose weight and don’t go on a fad diet and we have had many come and go over the years. When you limit your food intake extremely without proper resistance exercise, your body will respond by slowing your metabolism or ‘engine room’ and this makes fat loss more difficult and fat gain easier. Your engine room dictates the amount of calories you burn at any point in time. You then find yourself spending more and more time on treadmills and other versions of cardio machines in gyms. You’ve seen the countless numbers pounding the conveyor belts of these machines in the gym. This all leads to losing muscle you cannot afford to lose.
Target a weight loss of no more than half kilogram per week, which under the right training program can add up to 13 kilograms over a realistic and healthy time-frame of six months. Do this safely.
Don’t be the best ‘biggest loser’ you can be, be the BEST you can be!
Strive for an improvement in body shape, get closer to getting an ‘x-frame’ (which means a smaller waist and from a health point of view means you carry less visceral fat around your waistline which all medical advice say decreases your health risks).
You should not do it with diet alone. You must build muscle.
Control fat by building more muscle. Muscle burns fat, its as simple as that!
Until next time,