Pep Talk
Fat loss is probably the most frustrating thing about fitness. It doesn't seem fair sometimes. Often it takes weeks of diligent eating and exercise to drop one or two pounds of fat. However, if you even LOOK at a cookie, the weight seems to come right back in a matter of minutes.In order to understand why it is so hard to lose fat, you have to understand one thing: your body is working against you the whole time. It seems counterproductive, I know -- after all, doesn't your body WANT to be healthier? Well, your body's entire view of fat and muscle is totally inverted from your own. And here's why.
Your Body, Inc.
Think of your body as a business. Your body has one main goal: survival. The same is true for any business, although it's more appropriate to think of it as "financial survival." In order to stay afloat, a business must make sure that its operating costs do not exceed its income.
So let's say your body's "business" has a daily operating budget of $1,500. This can very easily be compared to burning calories (i.e. 1,500 calories per day). Everyone's "budget" will be different; we are just using 1,500 as an example.
So, you have two types of "employees" at your body's business:
- Fat is like the employee who makes very little money and doesn't really contribute much to your company. However, this employee has critical business knowledge that you might need in an emergency, so your body is afraid to fire them. This "emergency" could be periods of famine when you need your fat stores to act as a source of fuel. Since it costs virtually nothing to keep fat on staff, your body is reluctant to "fire" them. This is why it is so hard to burn fat.
- Muscle is like the high-powered, flashy executive making a six-figure salary. Muscle is always coming up with "new ideas" that have excellent business potential. However, those same ideas seem to burn through your daily budget like fire through a dry forest. Not only does muscle spend your budget more quickly, it is also very expensive to keep it on staff. When your body goes through periods of "low income" (i.e. food intake), muscle is the first thing to get the pink slip.
Hopefully this analogy gives you some insight into how your body views muscle and fat. As you can see, it is in direct contrast with your fitness goals.
So How Do I "Fight" My Body?
The way to ensure you will lose fat (and not muscle) is to make sure you are eating enough food. And making sure that the food you eat consists of quality calories packed full of nutrients (fruit, veggies, whole grains, lean protein, and healthy fats).
Cutting Calories and the Downward Spiral to Bankruptcy
One of the biggest mistakes people make is that they cut calories too much. Remember -- your body is a business. If the operating budget goes down, it needs to cut costs. And muscle, the biggest chance your body has for booming growth, is the first thing to go. And then you're stuck with fat. Fat, the do-nothing of your body's business. How productive do you think your body is now? Your progress stalls. So what do you do? Cut calories again. Even more muscle resources are let go. But your body still needs employees! So what does it do? Yes, you guessed it -- "hires" a bunch of FAT to keep your body afloat during these troubled times. After all, fat is "cheap." Before you know it, you are barely eating 800 calories per day, your energy levels are in the toilet, you are GAINING fat against your efforts, and you are days away from metabolic shutdown (your body's equivalent of bankruptcy).
Setting the Stage for Fat Loss and Muscle Development
Contrary to the "cutting calories" instinct, you need to ADD calories as your body increases in fitness. More muscle means that your body costs more to keep running from day to day. In order to keep it running, your body needs more food. Don't worry -- your muscle "executives" will burn right through it for you. And since that muscle is highly productive, your body will see no more need to keep that lazy fat on your body. Instead, it'll be the fat that gets laid off.
Take Charge and Bust Through Those Plateaus!
The next time you hit a plateau, honestly ask yourself whether you're eating enough. If you are stronger, your pants fit better, and you have stalled in your progress, chances are you need a little bit more healthy food in your diet to fuel your muscles. Even adding 100 calories per day can make a difference. Keep track of your eating plan in a food log or with an app like My Fitness Pal. Compare this to your body measurements and energy levels to get the big-picture status of your nutritional strategy.
Challenge Workout
Complete the following exercises as quickly as possible, taking breaks as needed:- 10 Burpees
- 60 seconds Alternating Lunges
- 10 Burpees
- 45 seconds Squats
- 10 Burpees
- 30 seconds Alternating Lunges
- 10 Burpees
- 15 seconds Squats
