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    CALLIKIA   23,798
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Weight Loss v. Fat Loss

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Thursday, May 10, 2012

*jumps up on soapbox*
*grips mic tightly and pulls it close*

Ladies and gentlemen, I would like to take this moment to announce something to you all. I have decided, in my personal opinion, I think it's important...that we stop using the words "weight loss" and start using the words "fat loss". All the things the world told you about the scale being able to judge your ability, fitness level and, most of all, how "fat" you are has turned out to be untrue. It's time we stood up against the lies and deceit they've been feeding to us all these years -- along with other falsehoods like "you are what you eat" which led us to believe that "fat will make you fat" -- and started redefining words that actually mean something to us.

Stop living in a world that feeds you a constant flow of images of anorexic models and tells you that they are skinny and fit and you should aspire to be like them! Stop allowing the one number below your feet to define who you are and what you are capable of! Research! Do your homework! Realize that BMI charts don't mean anything and the scale, which BMI charts use to calculate both how "fat" we are and how soon we're going to die or contract deadly diseases, measures only how much we weigh, not how fat we are.

Would you consider 4 time Mr. Olympia Jay Cutler fat? BMI charts and scales do! They clock him in at 310 pounds in the off-season -- which is morbidly obese according to those BMI charts we've been taught to idolize. Mr. Olympia is NOT fat...and he's just one example of the many people - fit and athletic people - who prove by simply existing in this world that scales and BMI charts mean very little.

Rage against a system that has been fooling you for years, and start redefining your journey. Not as a journey of "weight loss" but one of "fat loss"! One in which you build lean muscle and banish unwanted and unhealthy fat from your body. From here on out, let us be lead by more important numbers - numbers that CAN define how FAT we are and what problems we might face if we are too fat. Let's focus on BODY FAT PERCENTAGE because it's the only thing that can really tell us how much fat we need to lose to make our bodies into the fit, healthy machines they are capable of being!

Say it with me -- FAT loss, not WEIGHT loss!"

*starts a chant with the crowd*
*smiles*
*is carried off on the shoulders of the crowd...or by Jay Cutler...cuz he could lift me no problem*

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I ended up at the gym last night. I took my time getting there, but I figured it couldn't hurt to go ahead and get my stronglift routine in - I knew I could tell the Cute California Trainer Boy, aka Tanner, what I had already worked and he would ensure I didn't overwork those areas and do any damage to my body. So I did my Stronglifts -- squatting, I am quite proud to say, 140 pounds now! -- and then met with Tanner to start a group of isolation workouts for my biceps, shoulders, back, legs, and abs (OMG! I forgot to tell y'all that I impressed my kids day before yesterday with a 2 minute plank and then did 150 crunches...so when Tanner started picking on my abs I kept smiling but said through my gritted teeth, "My abs HATE you right now!"). It was a good workout...about an hour and a half's worth of slow moving heavy lifting and OMG I'm totally going to feel it later, no doubt! *lol*

After we worked out, Tanner I walked back up to the front where he had one of the female trainers weigh me and measure me. (She only accounts for having lost 1 inch...which just means she's not measuring me right...) And then, the only thing I really cared about, we did my body fat measurements. Now I know the way they do it is faulty and has a margin of error (I think as high as 4%!), but it's all I've got and we consistently measure with it every month, so even if it's off, it's probably off about the same amount each month (I hope!). I was shooting for losing an entire % point of body fat this past month, but I only got 1/2 that...which means I need to amp up the workouts (which I've been doing with my "Iso" Bodyweight ST challenge AND the Stronglift 5x5). Next month, I WANT my 1%...

Okay, secret time...I don't want just 1% next month. In my dream of dreams, I'd like to lose 2% because that will put me under 45% and make me very, very happy...

In the past two months I've only lost around 2 pounds according to their scales...and the inches barely budge each month either. (We only measure my waist, so...) BUT I've lost 1% of body fat which, I'm learning, to me is more important than anything the scale can tell me. It means I'm getting leaner. I'm building lean muscle and losing pesky body fat. And the more muscle I gain, the better I get at this lifting thing, the more fat I should burn. (I like to say, "Lean muscle eats ugly fat like you for breakfast! ...and lunch and dinner too!")

So, to me, going from 307 to 305 on their scale means nothing.
Going from 47.3% (or thereabouts...it might be .2 or .4) to 46.3% body fat is what matters!

And next month I'd LOVE to lose 1.4% of my body fat so I can be under 45%.

When I started this FAT LOSS JOURNEY, more than HALF of my body was fat. I think I was at or above 60% body fat when I started. And now I'm more LEAN and essential organs and water and bone than I am fat! That makes me proud!

The goal since day one has been to get down to 30% body fat. And that means I've got to lose another 16.3%! But that's down from 30% or more that I needed to lose when I started! I'm almost halfway to my goal...and I have the tools and knowledge now to burn that fat even faster.

So, that's the goal. 1.4% of body fat gone by mid-June. Right now I'm just going to keep using the methods I have been using and just amp them up a bit more. That means:

* Eating clean more often.
* Drinking all the water I need.
* Taking my supplements, and maybe upping them a bit now that my weights are going up.
* Keep heavy lifting 2-3 times a week.
* Do whatever else I can do to make sure I'm building muscle as often as possible.
* Making sure I eat every 3 hours or so.
* And resting when needed to let my muscles repair and rebuild stronger.
* Eating ENOUGH calories to keep building muscle. (More research needs done but everything is telling me I should eat anywhere from 2200-3000 calories...which seems really high, but if it means building lean muscle and banishing body fat, I'm all in.)

Any tips, advice or plans you want to share - bring 'em on!! I've got a REAL goal...one that is measureable and means something. I don't give two shiz about the scale this month...I'm living only for the number that MATTERS!

Let's GOOOOO fat loss journey!!

;)

BTW - Made a killer Stuffed Pepper Soup last night and then forgot my lunch serving of it at home today. *bangs head on desk* *insert sad face* I'll figure something out. Might need a trip to the market...
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  Member Comments About This Blog Post:

IRONBLOSSOM 7/5/2012 2:50PM

    Great points! My focus is on fat loss too, but so far I've just been running and then messing around with various workouts without having any clear schedule/goal/progression in mind. I'm looking into getting a trainer and setting that progression regardless and you've just confirmed that necessity!

Thanks for the inspiration!

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KLONG8 5/16/2012 4:25PM

    What a program. Thanks for sharing and yes, it's important what we measure and fat loss is HUGE!

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THEIS58 5/15/2012 5:35AM

    Inspiring!

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TINA5318 5/14/2012 10:55PM

    Love it!! emoticon

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CUDDLYPOLARBEAR 5/14/2012 9:39AM

    Very well said

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MSNOMOREFLUFFY 5/13/2012 10:25PM

    Good luck and best wishes!

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CINDYBEL 5/13/2012 8:26PM

    Well said. I didn't see any mention of aerobic exercise. Hope you've incorporated it into your program. You've accomplished a lot.

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FRYGAL1 5/13/2012 7:14PM

    Well said!

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MEAG9686 5/13/2012 6:50PM

    So true! emoticon

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XXEDRA 5/13/2012 3:17PM

    You raise a very good point

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KIMI_SILVA 5/13/2012 11:17AM

    You are my new hero. What an inspiration. Thank you.

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NANA2ANGELS 5/13/2012 4:54AM

    emoticon emoticon

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INIT2LIVEIT 5/13/2012 4:25AM

    Love your attitude! thanks for sharing.

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CM_GARDNER78 5/12/2012 11:31PM

    I'm chanting with you!!!! FAT LOSS!!! Woooooooo hoooooooo! You are awesome. :-) Thanks for sharing this!! :-)



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DOTTIEJANE1 5/12/2012 7:01PM

    Glad to know someone else cares about body fat and not the numbers. ON TO SUCCESS!!

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ALIDOSHA 5/12/2012 5:23PM

    Thanks for a revelation.

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SHOAPIE 5/12/2012 3:55PM

    emoticon

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ANDBEYOND 5/12/2012 2:15PM

    HIP, HIP, HOORAY!

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SWEETIEPYESAM 5/12/2012 5:42AM

    emoticon thank you for the blog and new way of thinking I needed that this morning!

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BLUEJEAN99 5/12/2012 1:49AM

    emoticon

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JIBBIE49 5/11/2012 9:25PM

    emoticon How wonderful that your blog was featured in the Spark Mail. You are a STAR emoticon

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SANDYLH1 5/11/2012 6:44PM

  emoticon

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EEEEELIZABETH 5/11/2012 5:52PM

    i was chanting with you there .....

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MYSTERY-LADY1 5/11/2012 4:35PM

    emoticon

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CICELY360 5/11/2012 12:41PM

  I agree.

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CALLIKIA 5/11/2012 12:05PM

    Yes, those types of scales are going to have some sort of margin of error. The only accurate ways to test body fat % include about $100 and a certified place willing to administer the test with a machine that likely costs in the thousands. Still, I always think if you're measuring on the same device each time, the margin of error each time shouldn't fluctuate too much and you should be able to gauge your progress somehow.

My scale measures body fat % as well, though I believe it's considerably off (it still has me at 56.6% body fat % and neither 2 tools I've used at either gym I've been to still have me this high in body fat). Still, I'll record the measurement and measure again and see if I see any improvement in that number as I go.

For the record, my gym uses a handheld body fat analyzer, which can also be purchased at places like Walmart and Amazon for about 40 bucks. Here's a link to one at WalMart:

http://www.walmart.
com/ip/3342463?adid=22222222227
001134669&wmlspartner=wlpa&wl0=
&wl1=g&wl2=&wl3=13682378470&wl4
=&wl5=pla

Again, there is still some margin of error (I've read it can be as high as 4% with these types of things, and can be higher for the types of scales we were discussing), but look for progress to keep you going...and if you have the money, check out things like the BodPod and other more expensive and more accurate devices at local gyms and health service providers in your area and maybe do it once or twice a year for a more accurate read.

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BIRDLSLAURIE 5/11/2012 11:59AM

    Congratulations on your success. Fat loss does take hard work and you are doing it!

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CKMATHERLY 5/11/2012 11:29AM

    I bought the WW scale that measures body fat in lbs and %, as well as body water% and bone mass% and gives a BMI. I have not idea the percent error on the thing, but it gives me an idea right? It runs $30-40 at most places like Wal-Mart or Target. I got mine at BJs I think.

My goals for the year are to lose 5% body fat by losing ~10lbs of fat and gaining 3-5 lbs of muscle. So, I needed something to measure it by. LOL

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CINDYSDAY 5/11/2012 11:10AM

    You are so right!!!!!!!!!!

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CLAYARTIST 5/11/2012 10:45AM

  emoticon emoticon

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MANIKLODE 5/11/2012 10:10AM

    I totally agree with you!!! I am the poster girl of the failure of the scale AND the BMI: since last september, I've lost a total of 7 pounds, which means that my BMI has remained pretty much the same. However, in the same time period, I went from a tight size 14 in clothing to a confortable size 8. So, yeah, the scale doesn't say everything. Thank you for bringing this up.

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LAINYC 5/11/2012 9:35AM

    emoticon emoticon emoticon

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KENIKE08 5/11/2012 9:28AM

    You make some great points. It's what we measure for ourselves is what is important.

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FARIS71 5/11/2012 9:04AM

    Absolutely! Strong, not necessarily skinny!

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LADYRHEES 5/11/2012 8:44AM

    I'm still in the 'just getting started' phase after a long absence from regular physical activity and I salute your motivation. emoticon

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DINAT318 5/11/2012 8:43AM

  Congratulations.....you are right on the mark with concerning yourself with fat loss by percentage instead of pounds lost on the scale. It is difficult to be able to measure fat loss only which is why people rely on the scale. But it sounds like you have staff at your gym that can help with the fat loss measurements. And by strength training you are #1 building muscle and #2 reducing the chance of losing muscle while you are in a calorie deficit (i.e. trying to lose weight/fat). This is soooo important because when you lose weight muscle is also being lost (obviously not good)unless you are actively trying to preserve the muscle (with weights, adequate protein intake). So if you lose fat but also lose muscle, the scale will go down but that is not all fat loss; some of it is muscle loss. If you lose 5 lbs of fat but gain 3 lbs of muscle you will only see a 2 lb wt loss on the scale. But this is what you want...lose fat gain muscle. But the scale will not tell you that. And if you are not strength training.....a 5 lb fat loss on the scale could very likely not be all fat but also some muscle. So keep up the weight workouts!!!! Keep up the measurements to check on fat loss. And go by how you look, feel and fit into clothes.....and maybe ignore the scale altogether!!! As it will not be a true measure of fat loss success!!!

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KAYYYDEE 5/11/2012 8:40AM

    I hate the numbers on the scale. For the past few months, I've maintained the same weight, but yet my clothes fit me better (looser), I can get into clothes that I couldn't a few months ago, and my husband has made comments about how he can see the changes in me. But yet, that dreaded number still remains the same. I go by inches lost and the way I feel to determine where I need to be.

Loved the blog! emoticon

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ANNESYLVIA 5/11/2012 7:58AM

    How does one measure their body fat % within their own home? I have a scale and a measuring tape. Is there a device for home use for sale? Clamps/ Clippers? What? I need to see what my results are every so often.

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Anne

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NEWTINK 5/11/2012 7:42AM

    You are doing wonderful !!! I love the concept ... Good Luck and best wishes on your Fat loss !!!!

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SLJWATTS 5/11/2012 7:27AM

    I am so proud of you, so many would have gotten derailed by not loosing lbs or inches- but instead you have reworked your numbers for the %fat. I think so many of us don't use that becasue it is harder to get those measurements- you have to go somewhere to have them done. good for you for working out so hard and taking the time to see your progress.

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PENOWOK 5/11/2012 6:42AM

    you're getting the job done!

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NAYNAY69 5/11/2012 6:25AM

    emoticon

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GRAMPIAN 5/11/2012 6:14AM

  Well said.

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SUSANK16 5/11/2012 5:21AM

  nicely put

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NCSUE0514 5/11/2012 5:17AM

    Great way to change the focus from the number on the scale!

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DEBK0923 5/11/2012 3:16AM

    Great blog, good job

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JPEARL127 5/11/2012 2:09AM

  Good thing to notice--just changing one word in our thinking can make us think differently and more positively. I definitely can use fat loss to help me in many of my food choices, too. emoticon

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CHRISKENANDKIDS 5/10/2012 10:10PM

    AMEN! Fat loss is KEY! I've been crabbing about losing only 5 pounds since last July but the truth is, last July I was wearing size 12 pants and now I'm in 8/10. DUH! I just have to get that into my anal retentive brain that I'm doing something right! Thanks for the great reminder.

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KARVY09 5/10/2012 8:49PM

    Amen!

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MAIA2011 5/10/2012 6:18PM

    Squatting 140 lbs! You are fantastic! Also, remember when I didn't know what a plank was? Now I can do it consistently for 20 sec. Keep inspiring me, lovely lady!

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