Fat Enemy #1

First let's not talk about weight loss. That's not what you're interested in. Your goal is to maintain muscle mass while losing weight. That means your goal is fat loss! Sound pretty basic; weight lost versus fat loss. But it's a critically important distinction. The fact is, you can take off fat while actually putting on weight - if you're adding muscle!

What makes you fat?    

Ordinary people who always seem to be on a diet usually look at the scale rather than the mirror.


They emphasize weight loss rather than fat loss. But focusing on weight loss, especially rapid weight loss, and using fad diets that make unbelievable promises, usually result mainly in a loss of water and muscle mass, and least of all, fat. Fact, when you lose more than 3 pounds a week, as much as 40-50% of the weight lost will be from lean body mass.

Your muscles are being used for food by your starving body. That's the last thing you need. A big problem with focusing on weight loss rather than fat loss is that you can be tempted to concentrate simply on achieving your desired result and losing weight quickly rather than making permanent, long-term changes in your lifestyle, diet and exercise habits. Finally, don't forget that food provides nutrients as well as energy. An adequate caloric intake is necessary for good health. The long-term solution lies in achieving a balance between calorie intake and calories burned.


More Fat Cells or Bigger Fat Cells?

Fat cells increase in both size and number during childhood and to a certain extent during adolescence. In most adults, the number of cells becomes fixed and they increase only in size, except in cases of extreme obesity. In fact, obese people often have three times as many fat cells as lean person. And those fat cells can be as much as 40% larger than those in lean people. In adults, weight loss results mainly in a decrease in the size of the fat cells, not the number. Prevention of the initial development of fat cells during their growth period is important.    


Essential vs Nonessential Bodyfat

Body composition can be divided into lean body mass and bodyfat. Lean body mass is fat-free weight. It includes bone, water, muscle, connective tissue, organ tissues and teeth. Bodyfat includes essential fat is found in organ tissues, including nerves, brain, heart, lungs, liver and mammary glands. Nonessential fat is that spare tire, potbelly or those saddlebags, along with those other pinch-an-inch spots on your body. This the target of your fat-loss strategy.

Gender Differences

Men and women store fat in different places. Men generally store fat in the abdomen. (android)
Women tend to store fat in the lower body (gynoid).

Those who store more fat in the abdomen - men or women - are at greater risk of a variety of health problems. In fact, abdominal fat is a greater health risk than high total levels of bodyfat.

Why? Because abdominal fat cells release fat directly into the hepatic circulation and affect the way the liver processes fat.