Fat loss is more important than weight loss. How many times have you heard me say that?! Burn fat, speed up your metabolism (with increased muscle mass) and you will lose weight. And, the weight will stay off because your body’s composition will change.
Brooke’s body fat percentage decreased 15% in only 10 days. So, over a 30 day period, her body fat percentage could realistically decrease to “athletic.” (see categories below). Although her weight has not changed much (it will), she is burning fat and inches (especially abdominal fat).
What’s the best way to measure success with your exercise program? Understand that as you build muscle, your weight may even go up a little at first, but your inches (fat loss) WILL go down (looser fitting clothes are an excellent indication of change).
So what is the general standard for body fat? Here it is:
Necessary Body Fat: Women 10-13%, Men 2-5%
Athletes: Women 14-20%, Men 6-13%
Fit: Women 21-24%, Men 14-17%
Acceptable: Women 25-31%, Men 18-25%
Unhealthy: Women 32%+, Men 26%+
Your body may be changing but the scale might not show it yet. Take your circumference measurements (neck, chest, arm, waist, hips, etc) and body fat percentage every week or so to track your progress. IF YOUR BODY IS SHRINKING, YOU ARE SUCCESSFUL (Lean and Tone)!
Don’t let the publicity of commercial weight loss programs deceive you. FAT LOSS IS MORE IMPORTANT THAN WEIGHT LOSS. RESEARCH HAS PROVEN THAT EXCESS BODY FAT (ESPECIALLY ABDOMINAL FAT) IS A PRE-CURSOR TO DISEASES SUCH AS CANCER.
Be sure and download your Free Bodyweight 500 Metabolic Fat Burner Workouts and start shaping your body faster!
Mark Dilworth, BA, PES
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