23 April 2015

Fat loss NOT Weight loss

BY Nana Al Haleq

Many of us are so caught up with how much we weigh. But the truth is numbers appears on the scale is as misleading as how we would believe the smaller our clothes size the better we would look. To tell you the truth, I used to be one of the individual who believe this; I would be proud if I knew I weigh lesser than any of my girlfriends. To think of how I feel then, and what I’ve learned and knew now really made me feel ashamed of myself.

To believe and pay attention to the numbers appears on the weighing scale is just a waste of time. Why? This is because weight loss and fat loss is not the same thing! Obviously! And the numbers on scales ONLY tells you the sum of how much you weigh. It doesn’t tell you the difference between fat weight and muscle weight. The only way to measure your progress is by using body composition weighing scale or the skin fold caliper method.

Still can’t grasp what I’m talking about? Let me give you an example:

Pictures below are comparison between my physiques. Pay attention on how much I weigh and my body fat % for each physique condition.

 

    

Before Weight Lifting

Weight: 44kg Body Fat %: 20%

Chest: 32”

Waist: 25”

Bottom: 32”

    

        

Weight Lifting - Off Season

Weight: 53.5kg Body Fat %: 15%

Chest: 32”

Waist: 24”

Bottom: 36.5”

Weight Lifting - On Season

Weight: 51kg Body Fat %: 12%

Chest: 32”

Waist: 24”

Bottom: 35”

Picture at the top was before I started my bodybuilding/weightlifting journey. I was thin but my body fat was 20%. Although my body fat % was ideal for female, I was lacking on muscle mass hence my physique appears soft and a little bit flabby. I somewhat look unhealthy and perhaps a little bit too skinny.

Middle and the last pictures were my progress pictures after I started to pick up weightlifting. I did gain weight – 8kg in 2 months. But it was not fat weight. It was solid muscles.

Nonetheless, your body fats % should suit your fitness goal, lifestyle or profession. Having your body fats % too low is not necessary healthy. It can affect your hormones, energy as well as emotion. I needed mine to be low because of my profession.

To give you a better understanding on how much your body fat % percentage should be, you may refer to the chart below.

            

Now that you have a better idea on what your body fat % should be, I hope you understand that what matters most is your ratio of muscle to fat – your body composition. Your main focus should be burning the fats and keeping the muscles, NOT losing weight!