The Skinny onMuscle vs. Fat

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YOU ASK... DEB ANSWERSHello, my name is Deb Gray, and I’m excited to be with you monthly to answer your questions on diet, supplementation & exercise. I hope I can help you reach your goals by sharing my steps for a balanced lifestyle.

Deb is a mother of 2 and a Champion Fitness Competitor. She consults regularly with Complete Nutrition and our customers about proper dieting and exercise while taking supplements.

A

Q With my goal to lose 25lbs, is there anything else I should be focusing on when tracking my progress? — J.P.

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Seeing the pounds drop off the scale might be the easiest motivator, but there is a crucial element you are overlooking. Body fat %. Below is a body fat % scale. Body fat can be measured by hydrostatic weighting, skin-fold testing and bioelectrical impedance analysis (BIA). The most accurate (but expensive) way is hydrostatic. Skin-fold can be done by a professional at your gym, and (BIA) can be done at home on a bathroom scale that has this option. My advice is to have your body fat checked at the beginning of your program, set your goal, and have the same test and tester perform it for periodic checks instead of only wanting a lower scale weight.

WOMEN MEN

Essential (internal) Fat 10%-12% 2%-4%

Elite Athletes 12%-14% 6%-13%

Normal/Acceptable 25%-31% 18%-25%

Obese 32%+ 26%+

Placing your focus on your overall body composition instead of just the pounds will make for a better, more lasting change and an overall healthier you.

When training clients over the years, I have encountered many who believe (I was once one of them) that the only way to lose weight is to do cardio, cardio, and more cardio. There were days I would set off on my quest to lose that weight and reverse my poor eating habits….or should I say “pigging out” on too many Oreos and nachos. Six days a week I would jog, step mill, and elliptical for 45-60 minutes at a time.

“ Cardio is not the only element of fitness that burns calories.”

What I have seen time and time again is that you may initially lose some weight, get excited, and continue on your cardio quest, but ultimately what happens is you may stop losing weight and your progress plateaus. In addition, your body takes a beating with overuse on its joints in the hip and knee areas, not to mention the mental boredom! Now I am not suggesting eliminating cardio, but what I am saying is to make sure your program is BALANCED. This “balance” includes cardiovascular training, flexibility and resistance training. Incorporating each of these

elements creates a fit and healthy body. Cardio is not the only element of fitness that burns calories. Resistance training burns a ton of calories, especially during the days following your workout in the recovery time when your body is repairing and rebuilding tissues to try and return to a resting state. This requires calories expended to restore, so you can say that muscle cells burn calories just by existing. The transformation you will see with the resistance training is legs slimming down, the waistline shrinking, and arms gaining definition. The confusing part of this for some is that you actually look smaller, but your scale weight may have changed little or not at all. You might be asking, “Does a pound of muscle weigh more than a pound of fat?” Well, a pound is a pound, whether it’s a pound of cotton balls or a pound of bricks. A pound of bricks will fit in the palm of your hand, and a pound of cotton balls would cover your entire body and then some. On your body, a pound of muscle is very dense, so it takes up less space than a pound of body fat. If you have 5 pounds of muscle on your frame, you will appear smaller and tighter than you would if you had 5 pounds of fat in the same place. Resistance training does change your body composition by adding more muscle cells and increasing your metabolic rate. In addition: resistance training

The ultimate goal to a balanced fitness plan is to INCREASE your lean mass while SHRINKING your fat mass

The Skinny onMUSCLE vs. FAT

can improve strength, coordination, balance, and reduces the risk of many diseases. Women especially benefit from weight training because it can increase bone density, which can prevent and sometimes even reverse osteoporosis. Now you may be saying “Do I have to lift weights?” “I want to be toned, but I’m afraid of getting big.” I hate to tell you this, but you can’t tone fat! You can shrink fat cells, but excess fat just sits there looking like fat. You don’t have to be scared of pumping a little iron to sculpt your muscles. It is muscle tissue that gives you the washboard abs or toned arms and legs you dream about. I am living proof having personally transformed my body, losing over 17% body fat after having my second child. My new muscle is denser than my old fat leading to smaller pant size and overall body shape!

What I did was change my body composition. Body composition is the percentage of lean mass vs. fat mass on your body frame, and the ultimate goal to a balanced fitness plan is to increase your lean mass while shrinking your fat mass. There are a couple kinds of “fats” in your body: essential fat (internal body fat that protects and cushions your organs), and subcutaneous fat (fat that is stored on your hips, thighs, waist and abdomen). This is usually the fat that we complain about. The best way to reduce this excess fat weight is to have a balanced program. This should include eating the right amount of calories that encourage the body to use stored fat as fuel, regular exercise to burn fat and tone, and the right supplements to help you achieve your goals.

Your new lifestyle is about you and improving your overall health. So, what are you waiting for? Let’s do this together to achieve that new YOU have been dreaming about!

BS Exercise Science, IFPA Pro Masters and Open Figure, PNBA Pro Figure and Fitness Model, Mrs. America Fitness 2001, Mrs. Nebraska 2001

Yours in health,Deb Gray

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