Fitness programs can have various goals, although most people confuse the concepts of weight loss and fat loss. Understanding the difference between fat loss and weight loss can make all of the difference in your fitness program.
It is more important to monitor body fat percentage during the course of a fitness program, in order to best determine the ratio of muscle to fat in the body, or fat free mass to fat mass. By shifting the ratio of muscle:fat, it is possible to shift one’s metabolism. Once a metabolic shift has occurred, weight loss just happens.
It is all too often that prospective clients come to me upset about the number they see on the scale. The truth is, there is a such thing as “skinny fat people,” and “thin, heavy people.” The American Heart Association continues to emphasize the importance of BMI (body mass index), and this is important for heart health, as well as stress attenuation for the human body. However, the body’s ability to function optimally also lies in its ability to maneuver effortlessly.
A low muscle to fat ratio suggests a body with too much fat mass. This body will always be at a disadvantage with stress attenuation, whether it is physical or emotional. Imbalances in muscles also lead to increased work on the heart, your most important muscle. Increased load on your heart can lead to undernourishment of surrounding musculature, as well as overwork injuries. On the contrary, by properly training your muscles to adapt to various demands, your muscles are able to help your venous system in returning blood to the heart, otherwise known as the “muscle pump system.” Allowing your venous system a break results in decreased stress on the heart, thereby decreasing stress on your entire cardiovascular system.
For this reason, many diets can be misleading. By depriving your body of essential nutrients it needs to build muscle, like protein, it is difficult to sustain any level of permanent weight loss. Naturally, as muscle wastes away and the amount of fat free mass in the body dissipates, a person’s metabolism will decrease. Over time, this results in rebound weight gain, and a feeling of depression.
Through the proper nourishment and a guided exercise program, this is not necessary. It’s important to speak with your doctor, physical therapist, or personal trainer to discuss the correct ratios of nutrients, as well as the appropriate exercise prescription before trying to lose weight. It may turn out that you have set yourself up for failure if you’re not careful.