Fitness Minutes: (226,335)
3/25/13 11:49 A
are you talking body mass index ? BMI ? Or are you using one of those body fat scales that measure fat percentage ? If you're using one of those body fat scales, take any reading with a grain of salt. those are notoriously inaccurate. If you really want to know what your body fat percentage is (and don't want to spend a lot of money), go to a gym and ask a personal trainer to do a 9 point caliper test. A caliper test (when done by a professional) can be very accurate.
So, you're question is what sorts of foods should I eat to lose body mass ? Well, if you're trying to lose weight, then you need to eat wholesome foods that nourish your body. For optimum health, a person should eat 6-9 servings of fresh fruit and veggies each and every day. You should be drinking plenty of water (8 cups is recommended). If you're not gluten intolerant, you'll want to eat plenty of whole grain breads and cereals. Try to avoid highly processed foods, fried foods and fast foods.
Do you home cook your meals ? If not, doing your own cooking can help a person lose weight. Are you practicing portion control ? One of the most important things a person can do to help them lose weight is to be mindful of their portion sizes. Most Americans have no idea the portions they eat are over sized.
Because when it comes to weight loss or even weight gain, what matters most is what we eat. Good nutrition is what takes the weight off and keeps it off. Exercise is what keeps our bodies fit. So, do make sure you're eating a healthy diet that nourishes your body.
What to do for exercise ? Are you getting any strength training ? If you want to increase lean muscle, not only do you have to eat right, but you have to do some strength training too. What are you doing for exercise now ?
Can you tell us a bit more about what you've been doing ? The more you tell us, the better we can answer your questions. Right now, we're just taking educated guesses because your original post is a little vague.
Fitness Minutes: (85,382)
3/25/13 10:55 A
Do you mean your body fat percentage? Because if you're losing weight your body mass is decreasing.
If you mean body fat percentage then you should start a strength training routine. As you lose weight, not only do you lose fat but lean muscle and tissue. Strength training will help you to maintain lean muscle while losing weight so you don't have a high body fat percentage at a low weight.
You should start a full body strength training program, approximately 2-3x a week with 48 hour rest periods so the muscles you work have a chance to heal. You need to work the muscle to exhaustion (where you cannot perform another rep in good form) each set in 8-15 reps. If you can complete more than that, you need a more challenging weight/resistence/exercise. Perform 2-3 sets of each exercise. If you go to your fitness tracker, in the box where you add exercises it will say "workout generator" in red. Click that and it will help you develop a workout routine.
You should be eating clean, whole foods and limiting your intake of processed/refined foods. A healthy balanced of complex carbs, healthy fats and lean protein. Do not create a calorie deficit larger than 2 lbs a week. If you are consistently losing more than 2 lbs a week, you need to eat more. Make sure you manually enter how many calories you burn per week into your "fitness setup" so Spark will adjust your calorie range to reflect that goal. Also, make sure you have your weight loss goal set up to lose no more than 2 lbs/week.
"Toning" is marketing muscles to women who are afraid if they pick up a barbell, they'll leave the gym looking like She-Hulk. It doesn't happen, what does happen is you get results. Lifting Barbie weights does nothing but waste time.
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