Notice that we're talking "losing fat" not losing weight. There is a BIG difference.
Diet without exercise will have you losing an equal amount of fat and muscle. After a while on restricted calories, your body will slow its metabolism, and actually burn as much muscle as fat.
Doing strength training stimulates your body to not only BUILD lean tissue, but to keep the muscle you have.
Muscle is Active tissue, and burns calories even while you are watching TV. Adding 1lb of lean muscle to your body will up your body's resting metabolic rate by 50 calories per day!
1 lb of fat takes up more space than 1 lb of muscle. If you are a woman who weighs 150, if you lose 10 lbs of fat, and build 10 lbs of lean tissue, you of course will still weigh the same. But you will have lost a LOT of inches, and look much better. Plus, you've revved up your metabolism by 500 calories per day. AND, you now have 10lbs more muscle to move your 150 lb butt around! (M.Y.O.B at it's finest!)
You'll notice on the left, under "Fitness Calculators", a listing for Body Mass Index, or BMI.
The BMI tables are generally used to determine if an average person is at a healthy weight for their height.
That's great, but what is "average"? The point I want to illustrate is that it doesn't take into account the difference between fat weight and muscle weight.
Look at this picture of me from a few years ago:
In this picture, I am 45 yrs old, and weigh 229 lbs. I had dieted down from my "normal, in good shape" weight of between 235 and 238.
According to the BMI index, at 229, I am "prone to health risks". The funny thing is, at 230, BMI lists me as "OBESE"!
Do you think 1 lb more in that picture would make me look anywhere near obese? BMI does not take muscle mass into consideration.
The same applies in the example I cited above, about losing 10 lbs of fat and building 10 lbs of lean tissue. You would be healthier, look much better, be stronger, and yet still weigh the same.
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