THE SECRETS ABOUT WEIGHT LOSS AND BODY FAT

It’s something we hear daily at Physique, I need to lose ten kilos to be healthy or we are shown a picture of a long distance runner and asked, how long will it take to look like that?

In 1835, Belgian mathematician Adolphe Quetelet in his paper “A Treatise on Man” published details of his formula to assess a person’s weight relative to their height, calling it the Body Mass Index or BMI.

James Arthur Harris developed the body fat ratio in the early 20th Century and we know from more recent studies that a person’s mass (weight) is dependent upon muscle mass, bone density and body fat, so by measuring body fat ratio is a more accurate way to determine health.

Studies have identified that a healthy body fat ratio is in the region of 15%. This is where the two observations differ, many extremely healthy adults, have a healthy body fat ratio but are considered to be overweight by the BMI scale.

Targeting weight or body image is not healthy; body fat ratio is the key to being healthy, so is strength, as we need strong bones and muscles to be able to live actively and healthily as we age, what we weigh is whatever we will weigh, based on our body composition.

This is me, just a few months away from being 62, proving that being strong and healthy is possible at any age. I weighed 75kg when the photograph was taken, with a body fat ratio of 12.5%, considered to be borderline obese on the BMI scale, but super healthy compared to the Harris BFR scale.

Unfortunately, many weight loss products and programs focus on body weight and part of the process of losing weight through dieting or cardio ensures that as we exercise, our bones become weaker and lighter and we also lose muscle mass. This makes us weaker and slows down our metabolism.

This is typical, when we run to lose weight; we lose muscle and fat at the same rate and we lose bone density, again making us weaker and susceptible to osteoporosis. This is why people initially lose weight on a diet plan then put more weight on after wards as their metabolism has slowed after losing muscle mass.

The secret to losing the excess body fat, without losing muscle mass or making our bones weaker, is to undertake strength training exercises, that challenge us and build muscle mass, whilst we are in a calorie deficit.

No special exercises, no special diets, no special training programs, no special facilities with state of the art signage or flashing lights, just lift weights and ensure you are in a calorie deficit.

Its as simple as that.

Sandow in the 1890’s talked about healthy eating guidelines and lifting weights and his guidelines are still followed today.

If we follow basic nutritional guidelines, get in a calorie deficit (no we do not have to count calories to do this) and lift weights with proper form and technique, we can lose excess body fat as a natural body process, as we become healthier, fitter and stronger, naturally and sustainably.

It really is that simple, unfortunately it’s easy to make money from people who are chasing weight loss or people who are unhappy with their body image. It’s easy to get sucked in to “magic” pills or solutions, we have all seen them, have this shake twice a day, eat only meat, (The liver king is a classic) special tablets that burn fat and the ultimate diet.

There are also magic training programs or training facilities too, proclaiming the ultimate 12 week challenge to help you become fitter, faster, the ultimate training system proclaiming the best way to shape up, or to lose excess kilo’s fast, endorsed by celebrities worldwide, the rock training program, look like Thor in 12 weeks, Pilates plus weights, the ultimate way to get stronger and healthier, it’s all out there, the more complex it looks the greater the price tag.

If it’s endorsed by a celebrity it’s got to be good right? Well the celebrity is often paid to endorse the product, so guess what? It’s called marketing and yes they are selling you something.

THE SECRET TO WEIGHT LOSS

Follow a simple training program that gets you to lift weights using major muscle groups, two to three times a week and get into a calorie deficit, if you need to lose some excess body fat.

If you just need to tone up and get a bit stronger, get into a calorie surplus or maintain your calorific intake.

Train consistently, be patient, eat healthier, get good sleep, and stay hydrated. It takes years to obtain a healthy physique, so trying to get it done in 6 months is not sustainable or healthy.

Forget the complex movements like dead bug hang’s or mountain climbers, get off the treadmill that just burns calories, focus on things like deep squats and deadlifts, bench press and similar exercises, that build strength in the whole body and ensures that you become stronger, healthier and fitter without compromising health.