Fat loss (inches)....help me to understand please

KylaDenay
KylaDenay Posts: 1,585 Member
in Health and Weight Loss
My goal is to get to at least 24% to 25% body fat. I honestly do not care about the weight on the scale anymore. To focus mainly on going from a 31% bf to 24% bf am I suppose to focus mainly on weight training and not so much on cardio?

Edit: Just to say I am asking about how some can lose inches and not weight...then some lose weight and not so much inches.

I am already eating in a deficit to lose weight.

Replies

  • BigT555
    BigT555 Posts: 2,067 Member
    weight is lost in the kitchen, not the gym. exercise isnt necessary to lose weight. lifting weights is good for building muscle in a surplus/maintaining muscle in a deficit, and cardio is good for increased cardiovascular endurance. both help create a bigger deficit but if you run 10 k a day and still eat too much you'll gain weight
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Yes I know about everything you just said BigT, but I see many people the same weight but losing inches no so much fat. Then I see people losing a lot of weight on the scale but no so much inches.

    That is what I am wondering. The difference between the scale loss vs the inch loss.
  • SoDamnHungry
    SoDamnHungry Posts: 6,998 Member
    Yes I know about everything you just said BigT, but I see many people the same weight but losing inches no so much fat. Then I see people losing a lot of weight on the scale but no so much inches.

    That is what I am wondering. The difference between the scale loss vs the inch loss.

    Inch loss is more important. Muscle is denser than fat (a pound of fat takes up much more space than a pound of muscle), so when you lose inches yet stay the same weight, it likely means you've reduced fat and gained muscle.
  • spara0038
    spara0038 Posts: 226 Member
    I'm no expert, but I'd say you're on the right track. I dieted and did cardio for 4 months and lost over 20lbs but still look flabby. Now I'm into heavy lifting and I'm noticing a huge difference even in just over a week. Two things though: make sure you lift heavy and get enough protein to build muscle and burn fat.

    Good luck!
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Yes I know about everything you just said BigT, but I see many people the same weight but losing inches no so much fat. Then I see people losing a lot of weight on the scale but no so much inches.

    That is what I am wondering. The difference between the scale loss vs the inch loss.

    Inch loss is more important. Muscle is denser than fat (a pound of fat takes up much more space than a pound of muscle), so when you lose inches yet stay the same weight, it likely means you've reduced fat and gained muscle.

    Okay now how do I focus on doing this? This is what I want. I am working out and eating in a deficit, but focused on fat loss. Does this mean that I should focus mainly on weight training?
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    I'm no expert, but I'd say you're on the right track. I dieted and did cardio for 4 months and lost over 20lbs but still look flabby. Now I'm into heavy lifting and I'm noticing a huge difference even in just over a week. Two things though: make sure you lift heavy and get enough protein to build muscle and burn fat.

    Good luck!

    Okkkk got it! I just starting a dumbbell routine. Focusing on the main compound moves. Still trying to get my deadlift and squat form right. I woke up this morning and did not feel sore enough. I only feel sore in the back of my thighs and not anywhere in my glutes. So I guess my form was not right :(
  • spara0038
    spara0038 Posts: 226 Member
    Again- not an expert, but:

    Sun/Tues/Thurs:
    15 mins cardio warmup
    Heavy Lifting

    Wed/Sat:
    30-90 mins cardio
  • BigT555
    BigT555 Posts: 2,067 Member
    they are related, however its hard to make a direct comparison between the two. if there were no such thing as water weight then you would rarely see someone lose weight without losing inches or vice versa, but that water weight makes a huge difference on the scale as well as how bloated someone is, and depending on where on your body fat is stored this can create a difference between weight loss results and losing inches.

    inches should be what you strive for. noone can see how much you weigh, but they can see how big or small you are.

    to isolate losing weight from losing inches would be very hard to accomplish.
  • AmyRhubarb
    AmyRhubarb Posts: 6,890 Member
    I went six months without a scale loss, but dropped a full pants size due to loss of inches and fat. A small calorie deficit is best for fat loss, and weights/strength/resistance training of some sort helps too.

    I've had my best success setting my goals for cals and macros according to the tools and info in this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Give that a read - lots of info, but worth it.

    Here's another good read on losing fat without losing muscle: http://www.livestrong.com/blog/lose-fat-without-losing-muscle/
  • bananas_aregood
    bananas_aregood Posts: 1
    It may not necessarily be your form that needs work. When I do heavy strength sessions (particularly leg day), I won't feel it in my legs until a day and a half to two days later. It won't necessarily happen the next day.

    Also, with the weights you use, make sure they aren't too light. According to my trainer, the weight you start off with should be heavy, but you should be able to get eight reps out before getting too tired.

    But I too have hardly lost anything on the scale, but have dropped a total of 13 inches.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    I went six months without a scale loss, but dropped a full pants size due to loss of inches and fat. A small calorie deficit is best for fat loss, and weights/strength/resistance training of some sort helps too.

    I've had my best success setting my goals for cals and macros according to the tools and info in this topic: http://www.myfitnesspal.com/topics/show/974888-in-place-of-a-road-map-2k13 Give that a read - lots of info, but worth it.

    Here's another good read on losing fat without losing muscle: http://www.livestrong.com/blog/lose-fat-without-losing-muscle/

    Thank you for those links. I will give them a read. Congrats on dropping the full pants size!!
    It may not necessarily be your form that needs work. When I do heavy strength sessions (particularly leg day), I won't feel it in my legs until a day and a half to two days later. It won't necessarily happen the next day.

    Also, with the weights you use, make sure they aren't too light. According to my trainer, the weight you start off with should be heavy, but you should be able to get eight reps out before getting too tired.

    But I too have hardly lost anything on the scale, but have dropped a total of 13 inches.

    Great to hear. I will keep at it. I am a beginner and only have 8 lb dumbbells at home, but they give me a good sweat. For some moves I can only get up to 8 reps after by the 3rd set. I am going to up them to about 15 lbs for my squats and deadlifts though. (its a start for me).
  • segovm
    segovm Posts: 512 Member
    Great to hear. I will keep at it. I am a beginner and only have 8 lb dumbbells at home, but they give me a good sweat. For some moves I can only get up to 8 reps after by the 3rd set. I am going to up them to about 15 lbs for my squats and deadlifts though. (its a start for me).

    If you have some time take a look at the book or app "You Are Your Own Gym" it has a BUNCH of body weight exercises you can do at home. I don't want to diss on lightweight dumbbells but my personal opinion is you will get MUCH more benefit from a well rounded body weight regime.

    It's amazing what pushups, pull up and sit ups can do for a body.
  • KylaDenay
    KylaDenay Posts: 1,585 Member
    Thank you for the advice! I do those workouts too. I just picked up a pair of 15 lb dumbells. I know 8 lbs is light weight, but i was sore from them. I gotta work my way up. I think getting 15 lbs now is a great start for me.

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