Lose fat vs muscle,how to lose noticeable weight in one week,weight loss plan outline - Try Out

25.01.2014
One of the most common misconceptions in the health and fitness industry is the belief that an individual can turn fat into muscle and muscle can become fat through inactivity and poor nutrition; however muscle and fat are not the same. Fat is an organ that has several functions in the body including storage of excess calories and releasing hormones, among other things. Muscle is tissue in the body that is responsible for movement, posture, and motion of the internal organs. When an individual starts an appropriate exercise and nutrition program, they are most likely going to LOSE BODY FAT and GAIN LEAN MUSCLE. Besides weight and fat loss, more lean muscle mass increases fitness, which is associated with a decreased risk of cardiovascular disease, cancer, diabetes and insulin resistance.
We apologize if you were redirected here while searching for the post on how to lose 20lbs in 20 days…. The Seven Step Lose Belly Fat Fast Regimen People who otherwise appear thin can also accumulate fat around the stomach…. Before you invest in a diet, you might want to follow a simple (and free) meal plan that guarantees you will lose body fat fast. A lot of  of us actually have less than optimum body weight, but the bulging tummy makes us feel that we are overweight. Did you know that fat and sugar in one food is not found anywhere in nature as a naturally occurring pair of ingredients? Farmers, food manufacturers, lobbyists, scientists and authors of diet books need to defend one or other side. If you want to lose weight, it will be much easier if you avoid processed foods made with sugar and fat. These foods affect your brain chemistry in a completely different way compared to natural foods thanks to their artificial compounds, chemicals and secret ratios of ingredients.
Any diet that eliminates fat or sugar completely will be unpalatable, hard to sustain and probably be bad for your health too in the long run. Don’t get us wrong, we adore a serve of cheesecake or chocolate pudding as much as the rest of you. If you want to catch the interesting documentary on this topic that featured on SBS last night, you can watch it here.
Cooking with Essential oils is SO much fun and a great way to incorporate the therapeutic properties of the oil into some serious deliciousness for the whole family. It’s quite ironic really, as a lot of the things I have been talking about this past month have been about how to progress past that 6 or 4 week training period.
You see, your body is very smart, in a sense that it is very good at adapting to any environment that you place it in. As I mentioned earlier, your body is quite smart with it’s ability to adapt to change. Now, the idea of interval training whether that be in the weights room or on the bike, is to keep your body guessing. The base Fit Buzz workout for all of our workouts are based on strength training on the quest to getting strong, lean and sexy. If you have become a victim to any of the above, then introducing a cycling approach to your training may just be your savior. So the natural thing for you to do in your training is to take a step back after an initial 4-6 week push, start again with lighter weights after about a week before going full throttle again, steadily increasing the weight over the next 3-4 months. If you follow Fit Buzz on Facebook, Tumblr, Pinterest, email or any other platform that we use.
This works for muscle building, because unlike fat loss, you can spot reduce to some degree. The only reason that you need to take extra supplementation is to fuel your body of the nutrients it lacks from your natural everyday meals. An example of this is your quest to refuel your body with ALL of the proteins that your body requires.
If you have had a read of the lifestyle diet ebook, you would have learned about ALL the common foods that you can consume and how they are rated from a health perspective, with A being the most highest rating and with F being the lowest. One example of this is when you consume foods such as fish on the quest to supply your body of good fats Omega 3 and Omega 6.
The reason why it’s a better idea to focus on strength training opposed to cutting calories to get lean, is because when you cut calories, you run the risk of cutting lean muscle mass along the way.
Knowing that one must stretch really is old news that we all picked up back in our physical education days. Like most people I learned early on, the importance of stretching before taking up any high performance activity, as I saw first hand the results and damage caused from not doing so from other family members activities.
Stretching improves joint range of motion, improves the function of your muscles and improves neuro-muscular control or efficiency. The good thing about stretching is that it can be done anywhere, at home, on the track or at the gym, but it’s important to first understand the principles of warming up and warming down.
Is what you do after you exercise.  Doing this will help your muscles recover and reduce soreness.
Just be sure not to stretch for more than 30 seconds on any one muscle and to never bounce.
All of the above are stretches that you should perform, there are of course others too (I’ll update this page soon). Stay-Fit Buzz: It appears that you have travelled to quite a few places, which is a great way to spread your personal brand in my opinion.
Stay-Fit Buzz: There are a good number of inspirational fitness icons from the South American region, especially women. Stay-Fit Buzz: Most people just want to be involved in fitness to stay active, healthy and to of course stay in shape and look great.
Alice: A year after searching for my coach, I simply kept to a basic training principles and keeping good form, as this is what was required for me to begin competing.
Stay-Fit Buzz: Eating clean is just one of the things you have to do if you want to get in shape. Alice Matos is an upcoming  IFBB BIKINI INTERNATIONAL Fitness model from Florianopolis, Santa Catarina, southern Brazil. As a Fitbuzzer, your body is simply made up of Central Nervous System trained muscles with a tiny layer of fat on top. How many times have you walked up to the scale, been disappointed with the weight on the scale (You wished you were heavier) but then looked in the mirror and found that you’re actually happy with what you see?
How many times have you walked up to the scale, have been happy with the weight, but disappointed with what you see? According to that chart (Some differ by a few percentages more) this women is considered obese. Just like the scale, these height and weight only charts don’t factor in your actual body fat percentage. We have covered the non-effecient ways to measure your weight and body fat percentage, let’s start looking at some of the better solutions for a more accurate reading.
You have to be able to blow all of the air out of your lungs before going in the water, otherwise your body fat percentage will appear to be higher than what it really is.
You’ll find essential fat in your liver, heart, bone marrow, nerves, brain and in all other organs of your body. This is the fat that deposits right underneath your skin and is where most of your body fat is stored. With the later, it therefore makes for a near accurate measurement of body fat testing by pinching folds of fat in 3 or 4 locations around your body. Well it is true that you can use this method doing it yourself by purchasing skinfold calipers. However, once you do become fairly skilled using this form of self testing (After a bit of practice and avoiding human errors such as taking a horizontal fold when it should be a vertical fold), the next step is to ensure that your testing method is reliable and consistent. The only thing that really matters is that you notice a reduction or increase in body fat percentage.
Now, I’ve talked about how to calculate your lean body mass and overall desired weight before. To kill all kinds of confusion with these terms, your lean body mass is simply the total weight of your body minus the fat. It seems like many guys believe it’s possible to build 15lb of muscle and lose 15lb of fat in a few months if you eat right and have a great training program. I give you this answer after one of my private clients gained 10lb of muscle and lost 10lb of fat in only a month.


There is not one top fitness model, or natural bodybuilder who tries to lose fat and build muscle at the same time.
Losing fat and building muscle at the same time sounds extremely desirable, but it’s NOT an intelligent approach to maximize your results despite all the marketing you see that tells you otherwise. For over 5 years of my life, I spun my wheels trying to lose fat and build muscle at the same time. Nutrient timing is determined by (1) when you eat, (2) how much you eat, and (3) what you eat that together affect how your body responds. So before getting into more specifics, if you do try to lose fat and build muscle, which one should you emphasize? If you have more than 15% body fat (25% body fat for woman), I would STRONGLY recommend focusing on fat loss, with potentially some muscle gain if you’re lucky. One very easy to implement nutrient timing strategy for primarily fat loss is to reduce calorie intake for most of the week. In terms of your workout routine, workouts don’t need to be that much different between going for muscle building and fat loss. I know I covered a lot of questions in this one article that I get ALL the time, but let me know if you have any other questions by leaving a comment below.
I like your blog, specially your approached and method to gain the maximum result of diet and building muscle.
2) Your Stats – You obviously can create whatever type of goals you want, but I would make them specific. I wrote to you a couple of days and I was asking you how to lose fat and gain muscle at the same time but I just read this excellent article. I am a male 44 years old, 67 inches tall and weight 150lbs, I eat healthy and exercise 5 to 6 days a week, body% is 16.83 some abs showing up, about 80 percent cut, if I have a surplus in calories wouldn’t I gain fat on my middle section, I don’t want that, so how can I do that? Thank you so much for your guidance, one more questions is how many calories should I shoot for on my workout days?
I am sorry for bugging you so much… I understood the what you just said, I think I need more help!!! Hi Marc, one more thing… I am burning about 2104 calories per day using the equation you gave us. Right now I am about 155 pounds and 5’7, My workout routine includes running every other day around 5 miles, and then the next day and every other day for that I am weight lifting most muscle groups. They are two different entities, therefore fat can not become muscle, and vice versa: One cannot turn into the other. Incorporate resistance training into your regimen: This type of training aids in building muscle. Use high intensity intervals and plyometrics: Instead of wasting so much time doing the typical long duration, steady state cardio all the time, perform more short bursts of higher intensity training. Eat 4-5 smaller meals a day: Eating only once or twice a day will actually decrease metabolism, which hinders fat loss. Drink more water: Not only will this aid in body fat loss, but it will keep you full so you can avoid eating when not necessary. Don’t focus on the scale: One pound of muscle is more dense (takes up less space) than one pound of fat. In addition, exercise in general improves sleep, hypertension, and decreases risk of depression. Do you feel more confident on how to build muscle and decrease body fat and the benefits of such?
She has a Master's degree in Clinical Exercise Physiology, and a Bachelor's in Kinesiology & Psychology. While I was aware that you can’t change one for the other, many of your other points were interesting (fat giving off hormones!
Research on these combinations using brain scans, effectively detect dopamine, a neurotransmitter that activates the reward centres of the brain. Heck processed foods in general should obviously be avoided as well but you guys already know that.
Monks we are not!  BUT, we always choose whole food, paleo versions and we don’t go overboard on them.
That is also the reason why it’s hard to achieve noticeable results thereafter, because in order to change how your body looks, you have to lift weights. Keep repeating the pattern, but starting the new cycling with a heavier weight than the previous one every time. Now, you probably know that 70% of your results will be due to what you do in the 20 something hours when you DON’T workout (The workout is simply the trigger for change). Which for some Fitbuzzers may be the cause of the problem in regards to stubborn body parts.
Improvements are introduced week by week, so it only gets better for you and all fellow Fitbuzzers. But as the years go on, it seems more and more people seem to forget not only that they need to stretch, but the importance of doing so. You notice (subconsciously) that Tom and Dick stretch at the end of every session, but you also notice (subconsciously) that Harry doesn’t. Every movement you make from daily activities, exercise and sports require your joints to move through a full range of motion. My favorites have always been quadriceps, calf, standing hamstring and hip flexor stretches.
What gave you the desire to want to compete and what was the experience like when you first hit the stage? He invited me to participate in the IFBB Championship and I have been a runner-up in Brazil. You clearly achieved that by not being afraid to apply resistance training to your workouts. Because we know that there are many factors that can affect how one person will look and develop compared to a next person. In fact, lifting weights to get lean while maintaining your current diet may just be a better option than actual dieting. The reason is because most people make the mistake of worshipping the scale first before anything else.
Which is wrong, because this women simply has more fat than muscle, but she is definitly not obese, because she only weighs 110lbs. But as you can see, he has a very low body fat percentage, probably has stacks of lean muscle mass (Which aids to his weight – This is the kind of weight gain that you want by the way.
If you was a foolish person (One of the above two examples), you would go and cry yourself to sleep if you judged your progress by weight only. It’s called essential because your body needs it to insulate and protect against heat loss as well as storing energy.
The selling point being that this method is practical in addition to using the mirror and progress pictures to track progress.
I always talk about that maximum 50% of lean muscle that you could lose if you screw up and start crash or starve dieting, and by using this formula, you will be able to tell if you’ve gained or even lost muscle. You can simply plug your details into this formula and start working towards your goal weight. I agree with you that we can’t do both things at the same time (gaining muscle and losing weight) but rather build muscles first then lose weight especially for skinny guys like me. This is my situation right now, I have lost weight doing a lot of exercise including hiit, my six pack is almost visible but I think I lost some muscle from my entire body, I think I wasn’t eating right, and one thing that I noticed is that I lost it on my face too, I know if I keep doing the hiit I will get a six pack real soon but I am going to look like a zombie, so you’ve told me to concentrate in resistance workout and eat a lot of protein, should I do cardio and hiit and how many times per week? I am wondering if this routine is any good and what I can do to maximize results of getting ripped? But how much weight training should I do, if my primary goal is to lose weight and not lose muscle mass in the process. Essential fat is necessary for normal function in the body and small amounts are stored in the organs, central nervous system, bone marrow & muscle.
More lean muscle translates to better metabolic capacity, resulting in more calories being burned each day, even at rest.
This type of exercise has been shown to burn a lot of calories and fat without compromising muscle, which is usually decreased with high amounts of low intensity cardio.
Even worse, skipping meals will lead your body into a “starvation mode,” which ends up with more fat storage.
Building muscle and losing body fat does not happen overnight, so it is important you are realistic with your expectations.


Doing so will demand for your body to keep on adapting which in turn will force it to use more energy and burn more fat. This basically means to perform common or specific compound movements in a way that targets a desired muscle group.
But a long the way, try and make the shift towards maintaining a base caloric intake while performing strength training workouts to stay lean. It seems that some people think they are either invincible, lazy or for guys, they may have an immature or stubborn view that stretching is for girls or wimps!
But I like what I do and I usually have an affect on people who live with me and even those who do not know me personally. The feeling of going on stage and to represent Brazil is indescribable and only motivates me to improve. In preparation for competitions, I do not do much exercise for the abdomen and for my legs, I have to work the quadriceps hard and perform more aerobic exercise to avoid looking too bulky, but defined.
For me it is a commitment to go train and it made me addicted to endorphins, the feeling of pleasure of work well done.
The reason for the confusion is that the scale doesn’t tell you how much of your weight is fat and how much of your weight is muscle. So if you’re using these charts as a tool, just understand that the devil is in the details. Because when we talk about the mirror, we’re talking about the mirror using only your eyes to gauge progress. The main reason for this is because when you are dipped under water, the fat on your body will float and the muscle on your body will sink. But for a more practical approach, the next method is what you may want to add to your mirror solution.
Which is why for some newer self testers, it may be best to start with an experienced professional.
Your content seems to the point and without a lot of fluff and lofty promises like so many others.
My gym instructor did the calipers test and I found that my body fat is approximately around 16%.
Is it possible to lose muscle if you work it too much in one day even if you are to rest for 2-3 days? I burn about 3000 calories per day including exercise, and eat 1600-2000 calories (all depends).
There are three different types of muscle: cardiac, visceral or smooth, and skeletal muscle.
Sofia is a bikini athlete who competes in the National Physique Committee (NPC), as well as a fitness writer, fitness model and motivator.
In which case, you turn to a fish oil supplement for the solution, which of course, should usually be consumed with your natural food source. This unfortunately happens quite often, and when it does, you’ve got a Harry on your hands.
Building muscle is hard for men and women equally, without regard to the biological factor that is more favorable for men.
Now, I do want to gain more muscle mass and be leaner but at the same time I don’t want to re-gain any more weight and fat that I lost. Can one add fat to the butt and so butt exercises while eating enough food to help grow the butt muscle.
I would like to get a six pack but also I want to gain mass, about 160lbs, how many calories should I shoot for every day?
If I should increase the number of reps, is there a maximum weight that I shud be limit myself to? For this article purposes, we will be referring to the latter type, which further breaks down into Type 1 (red, slow twitch) and Type 2 (fast twitch) muscles. Body fat goes down with a proper workout, nutrition regimen, and a healthy lifestyle, regardless of weight. Sofia hopes to inspire other individuals to pursue their passions through her fitness success. Honestly, the only real world method of knowing if you’ve changed or not is when your peers tell you that you have. Over the 8 weeks I’ve incorporate as much as I can to continue confusing my body to lose more fat.
I was doing a lot of cardio earlier and since last month or two, I am concentrating more towards strength training.
The fat i am wanting to add to my butt is not actually from loads of eating or taking fat drug. Her motto is "Dream BIG," meaning NOTHING is impossible with perseverance, hard work, and believing in yourself.
Have you had to fight to keep a high metabolism to maintain the body that you’ve built?
Keep on repeating that process and you’ll gain back MORE each time you do it, because each time will result in a loss of even more lean muscle, which you now know helps you keep the fat off. Of course, you can always take progress pictures when you KNOW you have reached a new goal weight (From being in a near obese state) and then analyse the changes. I want to increase my metabolism and for the last two weeks I have been working on my upper body with some dumbbells.
Eating small prior to workout but focused on carbs, and larger meals low carb+protein post-workout and breakfast. Subcutaneous fat lies right beneath the skin, is found mostly in the hips and gluteus, and has no real negative health implications. These muscles surround the bones through tendons, attach to other muscles via ligaments, and give individuals their shape. In addition, she strives to advocate for health from a holistic approach, helping others gain both physical AND mental strength thus increasing self worth and confidence. Was building muscle as hard as they say compared to the relative ease at which men build muscle? But it’s always best to include a practical and accurate method of testing your body composition for measuring progress. Is this realistic and not a waste of time to finally get rid of stubborn fat around waist while also maintaining and slightly adding lean muscle? So am wondering if the butt exercise will burn the fat that i gain from the topical application.
Visceral fat on the other hand is the type that is found deep around the vital organs, and in excess has some serious medical consequences. On average, men body mass is comprised of 42% skeletal muscle, while in women its about 36%.
But of course, we want to get you there in the quickest time possible, which is why we create program’s for that specific purpose. Am slim and do not have enough fat on my flat butt and in other for my butt not to look muscular that is why am adding the topical cream. These muscles as previously mentioned, are responsible for all movement of the body, and so are very important in terms of injury prevention and health.
Sorry for the ridiculousness and length, but am looking for an experienced and knowledgable person’s input.
Having a higher amount of lean muscle mass through exercise, or “hypertrophy” of the muscle, is associated with many benefits.
When working with weights, are there differences in how you want to increase your metabolism as opposed to gaining muscle? What we fail to realize is fat is not just fat: It is an ACTIVE ORGAN that releases harmful chemicals, hence the danger of visceral fat surrounding the organs. Because I still have a lot of fat to burn off, will my body go to those reserves for the energy I need when I’m not consuming enough calories? However, the good news is this type of fat usually responds well to training & diet and decreases after the initiation of such lifestyle changes. Or cut and switch because I’m doing all of these 5 things and my body isn’t losing any more fat.



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