The following are the concepts I don’t think many in here are understanding with respect to fat loss as I see this question/comment posed multiple times throughout the day, every day.
So let me break it down:
* If you are in a caloric deficit only you will lose scale weight. (Fat & muscle) Adequate protein helps retain muscle but is a FAR second & no substitute to weight training (& I’m not talking about those pink Dumbbells)
* If you are lifting moderate/heavy weights & eating in a caloric deficit there’s a good chance that you will lose fat & gain muscle. These are called newb (noob) gains but they carry well into the first few years of *proper* training, i.e. If you are able to increase weight weekly/bi weekly/monthly you are still a novice.
*If you are doing cardio, interval training, metabolic complexes or whatever the trendy programs are called where your heart rate is elevated, then you will lose scale weight, some fat, maybe some muscle depending on training level & weights used or possibly build some muscle- again, depending on training status & weights used. (Again, the pink db’s aren’t going to cut it. It’s mostly just cardio).
* You only need a caloric deficit to lose weight; but if you want to gain muscle & lose fat (not just scale weight) then you need to lift heavy/moderate weights with a focus on progressive overload (adding more weight incrementally).
* Otherwise, you are going to lose scale weight, probably some muscle & in all likelihood end up a skinny- fat version of your former self.
* However, a caloric deficit, maintenance or even a slight surplus (if you’re lean enough) combined with a proper resistance training program will give you the sculpted defined dare I say “toned” muscles everyone wants. You will be smaller, tighter & your clothes will fit better. (FYI: muscle does not weigh more than fat, 1 lb = 1 lb, but it is denser & takes up 1/3 the space that fat does)
* But just bc you’re sweating a lot & jumping around & increasing your heart rate does not a muscle grow.
Hope this helps clarify.
(Of course there are always exceptions & context & individual goals/history should always be examined- but this is true in 95% of cases)
Join us in the group to discuss (Ladies only please)