Weight loss vs fat loss

I do cardio and weight training. Go by measurements and pictures.... I just made my collage and didn't realize the changes before. You will get there!!! Keep on Keeping on

I would suggest a combination of circuit training and daily cardio. Walking running and biking. I also wouldn't weigh myself so often. The scale in the anti-christ..lol. I haven't weighed myself consistently in 4 years or so. I let my doc weigh me. When i stopped weighing myself i started focusing on what my body needed versus being stressed over my weight. There are people who weigh the same as you but maybe their body fat is 20 or 25%. You weigh the same but your bodies are different. Eating healthy and often at least 6 times a day is the key however. Make sure you have your fruits, veges and stay away from the salt.

I agree with eating clean. I also eat clean and I feel so much better.

Yes - to make sure you build muscle - and not lose it through this process you need to up your weight training - and really work it - challenge yourself.....

I see so many girls in the gym with "barbie weights" - that is not going to do the job!!

If you can get Lou Schuler's book New Rules of Lifting for Woman - best money I have spent in a while......

I have been weight training 2 to 3 times a week since day dot of my journey - and now after a year as more of the fat dissapears I am very happy with the muscle definition that is starting to show - I worked dang hard for it so good to start seeing it at last :-)

This is from wikipedia but I think it is helpful for creating goals.


Description Women Men
Essential fat 10–13% 2–5%
Athletes 4–20% 6–13%
Fitness 21–24% 14–17%
Average 25–31% 18–24%
Obese 32%+ 25%+

Eg First goal to get under 31% and into the average zone, second goal to get under 24% and into the fitness zone. I don't know whether you would want to go into athletes zone or not, it depends on you and what your personal goals are. If you want to become an athlete than go for that, but if you want to get pregnant be careful not to lose too much fat because fertility is better within the fit/average zone.

I also quit weighing myself! It just seemed the more I worked out the more I would weigh, but I would be stronger and firmer. Also i can't even imagine how a scale can measure your body fat!!

Honestly, Body fat loss is more about how and what you eat, rather that how and what you do at the gym. If you don't eat properly, no amount of strength training or cardio will do much for your changes.

You are losing both however since your %age is staying the same despite seeing a drop on the scale.

What you want to do is increase your lean proteins to help maintain your lean mass while you're reducing your calories. As well, try to choose your carbs from either whole foods and/or fibrous vegetable servings. Avoid refined or processed items whenever possible.

I agree with this poster. The chemical reaction that burns fatty acids also requires amino acids, which your body gets from protein. If you don't eat enough protein, your body harvests that protein from what it already has: your muscles. So if you want to maximize fat-burning and minimize muscle loss, increase your protein intake. I would alter your carb-fat-protein ratios 'til you find what works best for you. Don't worry about getting too much protein: unless you have some kind of preexisting liver or kidney damage, eating lots of protein will not hurt you a bit. I am hyperinsulinemic, and under doctor's orders I try to eat at least 350g protein a day. I wouldn't recommend a normal person to go that high, but it certainly won't hurt you to experiment with more protein in your diet.

Last time my doctor checked, he said the 32 lbs I've lost so far are all fat and water weight, and I've actually gained a pound of muscle. Just from the dietary change; I haven't changed my activity level a bit.

Good luck to you!