Gone are the days of letting that number on the bathroom scale have the last word on your health and fitness. Throw those cheap bathroom scales out the window and stick to your body composition measurements!
Which would you prefer?? Losing a stone and dropping 2 clothes sizes or losing 2 stone and dropping 1 clothes size? Or dropping your metabolic age by 10 years?
One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions
In the fitness world, the statement, “muscle weighs more than fat” is habitually tossed back and forth. It just does not make sense because one pound is one pound. Where the confusion comes in is that muscle and fat differ in density and one pound of muscle occupies less space (volume) than one pound of fat.
The key to sustainable weight loss (as opposed to the “yoyo” weight loss and weight gain of trendy weight loss fads) is a high resting metabolic rate and balanced nutrition
High Resting Metabolic Rate
The calories you burn during workouts are inconsequential to your overall body weight or body fat content! Instead, it is how well you use your exercise time to reprogram your daily physiology that matters. By your mid-30s, most people still look young, but are already experiencing the BIG Three of aging: deteriorating lean muscle mass, worsening posture, and crumbling joints. Hence the value of strength training 3 times a week for 30 minutes using the 24Fit Workout with the additional benefits of flexibility training and improvements to posture. Plus your favourite cardio activity such as dancing, walking, swimming etc
To lose weight you need to consume fewer calories than you expend, your active metabolic rate. However, that is reducing calories BUT WITHOUT LOSING LEAN MUSCLE, measured by your resting metabolic rate, otherwise you are in worse situation than when you started.
To help preserve muscle mass, aim for at least 15 grams of protein at every meal, the amount of protein is personalised to the individual. If you don’t maintain good levels of macro and micro nutrients, you may find you are never satisfied after eating, or still lack energy, making you reach for products such as sugary drinks, biscuits or other unhealthy snacks. These foods can cause an energy spike (rise in blood sugar) followed by an energy crash (fall in blood sugar), which leads to further fatigue and hunger. Skipping meals, especially breakfast may seem like a good way to cut calories, but it can leave you feeling tired and hungry long before your next meal. Hence taking a Herbalife Formula 1 Shake for breakfast…is a great place to start.
Wellness Coaching – message us for advice including your personalised protein prescription