Weight Training and Fat Loss
The Facts You Should Know About Losing Fat
When I first started weight training, I made my own fat loss program and I made plenty of mistakes. I was only eating 3 meals a day, and I wasn't eating low calorie foods (I thought I was eating low fat foods, but it turns out, the food labels I was reading were deceiving me). Also in my attempt to lose weight, I hit the sauna everyday to sweat the fat off my body. After 6 weeks, I ended up losing plenty of body weight, but nearly all of it was from muscle. I ended up having really skinny arms - my biceps muscles practically disappeared, while my chest and stomach stayed the same. Actually, I think these areas got flabbier.
You should have 6 small nutritious meals a day, approximately every 3 hours. Frequent meals even out your blood sugar. If you eat three very large meals, each one will cause a major insulin spike, which will cause your body to store excess calories (which will turn into fat).
Phrases and words do not always connote what you may think they mean. This is clearly evident in the FDA's restrictions and regulations on food labels that were established under the Food Nutrition Labeling Act. Despite being initiated in 1994, many consumers and bodybuilders have not come to a complete understanding of food labeling terminology. There is a list of terms used by many food distributors to mask the face value and nutritional value of their foods. For example Less fat means 25% or less fat than the comparison food. (It doesn't mean much, if the comparison food is chock-full of fat) Low fat means 3 grams or less of fat per serving. (It's not too healthy, if that chocolate biscuit your eating is only 6 grams)
Don't believe the myth, that the more you sweat during exercise, the more fat you lose. The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity. And everyone sweats more in hot, dry weather or dense clothing than in cool, humid weather or porous clothing. (You may feel as if you're sweating more in humid weather; but that's because moist air slows the evaporation of sweat.)
Exercising in extremely hot weather or in a plastic "weight loss" suit will indeed make you sweat heavily and lose weight immediately. But that lost weight is almost entirely water; the pounds will return when you replenish your fluids by drinking after the workout. Further, you could develop heat exhaustion if you push yourself too hard in extreme heat or in plastic clothes - these type of clothes prevent sweat from evaporating and, in turn, cooling you off.
Losing fat and losing weight are different things. You can lose weight dramatically and still have a high body fat percentage, because most of the weight you lost came from muscle. (The right combination of protein and carbohydrates will ensure you lose fat and not muscle).
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