You have to keep working to burn fat and lose weight. Fat cells will shrink when you burn fat but they will fill up again when you are inactive for a long period of time. And, the body fat will come back with a vengeance!

Pushup plank

Keep body fat off your body by building and maintaining your muscles. Your muscles will shrink (atrophy) if you don’t continue to do strength training (muscle does not ever change into fat).

If you are not exercising, you could be hit with a double dose of likely bad news. First, you will probably gain weight (interpreted fat). Also, your metabolism begins to slow down in your thirties.

Your metabolism will slow down even more because you are also losing muscle mass. Muscle mass speeds up your metabolism because your body has to work harder to maintain it.

In your early thirties, you can begin to lose as much as one-half pound of muscle each year. Inactivity will make this problem even worse. So, you begin to lose muscle mass and gain body fat

Fortunately, muscle mass can be maintained/increased (and body fat decreased) throughout your life with regular weight training (includes bodyweight exercises). Weight training also helps to keep your bones strong (preventing osteoporosis).

Eat enough to build muscle and burn fat. You do this by following your meal plan based on your basal metabolic rate and level of daily activity.

Be sure and download your Free Dumbbell and Medicine Ball Metabolic Fat Burner Workouts and start shaping your body faster!

Mark Dilworth, BA, PES
Your Fitness University
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Lifestyle and Weight Management Specialist
Certified Nutrition Coach and Nutrition for Metabolic Health Specialist. Since 2006, I have helped thousands of clients and readers make lifestyle habit changes that helps you to achieve better long-term health, which includes body transformation and ideal body weight.
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