Friday is For Fat Loss: Aim For Fat Loss, Not Just Weight Loss

Most people think that when they want to get rid of the stubborn spare tire in their bellies, they should devote all their diets and energy to cardio exercises and calorie reduced meals. The typical logic of "More calories burned, more weight loss" and "run to lose weight" has worked for countless people the world over for so many years, but it seems they have missed the boat on something important.

Typically, when people speak of weight loss, they really are talking about losing fat. They fail to realize that when they lose weight, it's highly possible that they are wasting away muscle as well. Notice how most "cardio + calorie reduction" people who lose pounds of body weight tend to become just smaller versions of themselves, still with sunken chests and narrow shoulders. Although their waists may have gotten smaller, they still sport that "beer-belly" look. One article I read years ago called them "skinny fat people". They fail to achieve the attractive, toned physique that what they envisioned in the first place when they took up exercising and dieting. You, as a bodybuilder, should know better. Here are some pointers to keep you focused on your goal of losing fat, not muscle.

Focus More On Weight Training

Muscle hypertrophy-focused training, one that aims to build muscle, is still the best way to lose fat and get that aesthetic body that looks good both with or without clothes. I am not saying that you should stop doing cardiovascular exercises all together, but rather, stop short of burning away the precious muscle tissue that you have worked so hard to grow. Muscles tissue is still the best fat burning engine in the body, as more muscle equates to higher fat burning even at rest. Cardio has it's place, but weight training is still better. Focus more on the basics (squats, deadlifts, presses, rows) as these not only build muscle and strength, they also use so much energy and elevates the body's resting metabolic rate for longer periods.

It's Not Just About Lessening The Calories, It's About Proportioning Them

This involves a little bit experimentation. Thousands and thousands of articles in the Internet can give you calculations and ratios that claim to be tailor-made for you. They usually take your Body Mass Index, your age, height, weight and whatever data that they will use to make you consume a certain amount of calories and/or give you ratios of carbohydrates, proteins and fats that you should eat on a daily basis. The thing is, what works for one person, even with identical  measurements and data as you, may not work for you. Their results might not be the same as yours due to different factors, such as your genetics, current lifestyle, stresses throughout the day, number of hours of sleep and so many others.

This does not mean that they are completely useless. I suggest you to pick an approach where the diet takes in consideration both calorie amounts, macronutrient ratios and two other things, calorie sources and meal frequency. One gram of carbohydrate from brown rice has a significant difference in its effect to the body as compared to 1 gram of carbs from a candy bar. After you have chosen an approach, try staying with it for at least 3 months, and write down whatever changes you have noticed to your physique, strength levels, mood and others. From there, try experimenting by modifying the diet one factor at a time, such as changing the meal frequency, or changing the calorie sources, or adding a few more grams of fats or whatever you feel would give you better results. Do not blindly follow any nutritional approach, even if it is endorsed by a so called expert. Know your own body.

Don't Be Too Obsessed With The Weighing Scale, But A Tape and a Mirror Can Be Handy

This has been written in other fat loss articles, but it bears repeating. The scale tells you how much you weigh, but it doesn't tell you how much fat you really carry. A mirror is a better marker of your current state, and a tape can quantify what you see in the mirror. Try measuring yourself and assessing your condition every 2 weeks and if possible, take a photo of yourself periodically to keep track of your progress.

Be Knowledgeable In Terms of What's New In the Nutrition Scene, But Stick With The Basics

Read more stuff about fat loss, and try to pick up those tips and tricks which by your best judgment really work. Try implementing these tips one at a time, and don't despair if you fail. Even the best bodybuilders and fitness models have done this and are still doing it.

Also, join a real bodybuilding community, where people like you and me can communicate, exchange tips and ideas, and motivate each other. Learn from their  mistakes and successes and share you own, too.

Fat Loss Supplements Are Just That, Supplements

Do not rely on supplements to fix the damage of a bad diet. Here's one thing I can say, you can be a hundred times more sure of whole foods than you are with supplements. Few supplements really work, and they are not meant to be the "answer to your prayers" for your fat woes. Clean up your eating habits first. You will be startled by how much positive change you will see once you do.