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


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 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 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 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
    The the plan and congrats on the fat loss!

    Begins chanting with you....

    I know that you always do, but don't forget to stretch your muscles especially after the heavy lifting sections, it will really help with DOMS the next day.

    Keep up the work girl!
    2170 days ago
    Sing it, sister! Too long have we labored under the idea that we ALL need to eat 1200-1500 calories a day to get healthy. I remember the first time my old roomie and I did BMR calculations and thought they must be wrong because the calories were so high. Now, after plenty of research, I know that my body needs 2200-2500 calories daily right now (with the amount/intensity of exercise I do) to lose fat. When I first started this journey, I worked out a lot less, but I still needed 1800-2150 calories in order to lose. I've lost 37 lbs so far, so I must be doing SOMETHING right!
    2170 days ago
    Very interesting concept...I like it!

    2170 days ago
    Fat loss is right--that is my #1 goal, not weight loss. You got this!
    2170 days ago
    FAT loss, not WEIGHT loss
    FAT loss, not WEIGHT loss
    FAT loss, not WEIGHT loss
    chanting here...
    2170 days ago
    Ohhhhh I LOVE FAT LOSS JOURNEY instead!! Makes perfect sense - screw the scale!! I'm with you on this one - great job by the way!!!
    2170 days ago
    It sounds like you are on the right track! emoticon
    2170 days ago
    So true. The scale at my gym has the option to put in a body fat target, and then tells you based on your current weight and body fat, how much you'll weigh when you reach your body fat target. When my trainer puts a target of 20% in for body fat, the scale tells me I'll weigh 207 pounds when I reach that target. Definitely obese according to the BMI charts for my height.

    Congrats on how far you've come -- amazing accomplishments!!
    2170 days ago
    I've been talking with my trainer about this very concept and pondering a blog too - and here's yours lol...

    I've kicked my scale to the curb, gal. I'm GAINING weight right now (it terrifies me)- but I'm losing inches and getting smaller. And I'm so much stronger now...

    Keep up the good work.

    2170 days ago
    BTW - I just went back and looked at the body fat % recording from January 16th of this year. It was at 49.3%. I've lost 3% so far this year...and I wasn't hardly trying...surely I can amp that up and really get this ball rolling in the right direction -- right?!
    2170 days ago
  • RACHNC26
    Great blog!! I'm trying to get in this mind set as well. The scale isn't showing all the progress I'm making. I'm making lifestyle changes and the scale just doesn't want to cooperate!! I'm feeling better about myself, healthier, and can visually see the difference.
    2170 days ago
    Great blog.
    2170 days ago
    Wow! 140 lb squats! Awesome! I am very impressed. I also think the 1/2% is impressive! I know it wasn't what you wanted, but given that in 4 months I had lost 0.2%, 0.5% seems incredible!! I mean at my weight/your weight, 0.5% is significantly less fat and more lean muscle, right??

    Keep up the great work and this is an awesome blog about FAT loss!
    2170 days ago
  • SUGIRL06
    Exactly why I have 2 body fat calculators! But I just use them to see relative loss (like you said, you want to see the number change, don't care what the "real" number is). You can do this 1%!
    2170 days ago
    OH YEA! right there with you sister! According to those stupid charts I am morbidly obesse. UMMM don't think so! Yes I have some fat but more muscle too! Love this blog, going to file this one for when I don't want to go lift!

    Have a great week.
    2170 days ago
  • JIBBIE49
    DONE GIRL, don't quit.
    2170 days ago
    That's what I've been saying, stop thinking weight loss and go for fat loss! Jay Cutler being fat is a good one. Three years ago, I put on 16 lbs of muscle for a competition and I was at the highest weight I've ever been, but 15% body fat. I went to the doctor and she told me I was 12-15 lbs overweight for my height! Yes, "over WEIGHT" maybe, but not over FAT!! Doctors should stop using BMI charts and telling people they are overweight !! I laughed at her, because I knew better, but most people don't.
    2170 days ago
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