Lose fat not weight

Lose fat not weight!

That is what has been on my mind lately. Why? I’ll tell you.

I know that I have been putting on weight since I started work at the university. My favourite pants and skirts are getting tight. Tops are getting too snug for comfort. Am I too happy at work or too stressed? That’s another story, another time perhaps.

But when I weigh myself, the weighing machine tells me that I’m within the normal weight range. This is re-assuring as I am not the exercise type. I know, intellectually, that it is good to be more active and pick up some sort of exercising. I have tried jogging and swimming. But I tend to ease off after a while and return to a comfortable sedentary routine. Since the weighing machine says I’m normal then I have nothing to worry about. It means I don’t have to take any “drastic measures”.

Then, I had the chance to do a Body Composition Analysis test. Well, it is a wake up call of sorts.

My obesity diagnosis shows that my Body Mass Index (BMI) is within the normal range for my height. Well, that’s no surprise since my body weight is in the normal range.

However, my body fat percentage (PBF) measures over 30% and this is WAY over the normal range. This tells me that my body is made up of more than 30% fat. Healthy body fat percentage is between 18% to 28%. I’m not over-weight, but I’m over-fat (is that a word?)…in other words, not that healthy.

Since it is not my weight that is the problem, I don’t have to lose weight. I need to lose fat. Well, some might say what is the big difference. Well, I think it is.

When most of us try to lose weight, we will control our diet, exercise and weigh ourselves. At least that’s what most of my friends and I do. We will also “announce” how much weight we have lost and we hurray and celebrate with each other. But if we are trying to lose FAT, weight loss is not the correct unit of measurement, isn’t it?

Okay, it should be a given right? That weight loss meant fat loss? Not quite. I believe the body can also lose water and lean muscle and that would still present itself as a weight loss. How tragic if the body loses weight but not body fat.

Hey, if the weight goes down and the lean muscle mass goes down, doesn’t that mean an increase in body fat percentage?!

I think I should stop fussing with the weighing machine and opt for a body fat monitor instead.

In fact, while I monitor my eating and start exercising, I find myself frequently wondering whether I have made a dent in my body fat percentage rather than how much weight I have lost.

Running For Weight Loss – Training Guide For Beginners

One of the most efficient way to lose weight is combination of running with a healthy diet. For beginners, some common sense techniques should be used to ease into running for weight loss.

1. Combine running with walking

When you first start running, your muscles need to be trained to become use to the physical activity. A combination of running and walking helps to to build your muscles up. What you can do:

a. Start out walking for 15 minutes and then run for five minutes or until you feel tired.

b. Slowly increase the amount of time running relative to walking. You will realise your stamina will increase and running for weight loss will become natural and an effective tool in helping you lose weight naturally.

2. Run at a slow pace
Some people think that the faster you run, the more calories you burn. But that may not necessarily be true. For running for weight loss, you may want to start out at a slow pace. This will help your muscles adjust to the physical exertion by warming it up. You can gradually pick up the pace towards the middle and end of the run. It will also improve the overall quality of the workout by pushing yourself harder at the end.

3. Set weight loss goals
When you are running for weight loss, be sure to set reasonable goals that will allow for consistent weight loss. What you want is lose weight at a healthy pace. For eg. 2 to 3 pounds per week. It is advisable to run at least three times per week, but you can start with once a week first, before increasing your frequency. By maintaining a healthy diet, trust me, you will be able to lose weight confidently.

By following the above tips, you will be able to run and lose weight safely. Practice these tips consistently, and you will be able to achieve your weight loss goals in no time!

A Simple, Straightforward, Step-by-Step Plan for Fitness and Weight Loss. This program guides you into an active lifestyle with four different exercise schedules. Learn how to set smart goals, eat right, walk or run so you lose the weight forever.Check it out!

Running to lose weight – Important Things To Know Before Starting It

Running to lose weight is a very popular choice for people trying to lose pounds and burn calories. This activity is considered very effective if it’s done right. But there are some things to plan ahead in order to enjoy the full benefits of running to lose weight.

If you are planning on running to lose weight, you will need to consider certain things before you dash out the front door!

1. Please check with your physician first so you can set safe limits on your activities.

2. Make sure you know the area where you plan to run. Is it level, or if there are changes in the terrain, you should know where they are, and be familiar with navigating them without tripping and falling.

3. If you plan to jog in the evening, make sure the place you choose to run in is well lit.

4. Keep a check on your hydration level. Remember to bring some water or a sport drink with you, for rehydration. If you know a place with a vending machine, then remember to bring some change!

5. Stretching is extremely important, since it reduces injuries. Make stretching a routine that you do before each run, and you can avoid stiff muscles when you finished running.

6. Make sure you have a pair of good running shoes. Some shoes are designed specifically for running, and those are your best bet. They fit your feet closely, and can feel like they are part of your body.

Running is a great way to exercise and lose weight, if done properly. To avoid accidents, keep safety in mind. Start slow, and work your way up. Losing weight doesn’t happen overnight, so give it time.

Don’t push yourself too far, expecting miraculous results immediately. Start with a few laps around the track maybe twice a week, then gradually up the frequency in the week. Your joints and muscles will thank you. Just get out and do it!

A Simple, Straightforward, Step-by-Step Plan for Fitness and Weight Loss. This program guides you into an active lifestyle with four different exercise schedules. Learn how to set smart goals, eat right, walk or run so you lose the weight forever.Check it out!

Badminton And Table Tennis

A colleague started a regular table tennis session with some other colleagues and I started to join them recently.

My first table tennis session was very enjoyable. The last time I played table tennis was in secondary school and I was surprised that I could still manage a few rallies and not pick balls all the time.

Yesterday, we had a massive session of badminton and table tennis. Quite a few colleagues turned up to play. Compared to table tennis, I have more experience with badminton since I played with quite good players during my time at the police force. Many police officers are very good badminton players.

So, I found another enjoyable way to burn some calories although we went for quite a heavy dinner afterwards. The food was yummy and so…the inevitable over-eating occurs.

I shall go jogging today because I finally bought my favourite music CDs and have saved the songs into my mp3 player so that I can listen to them while I exercise.

Exercising in High Heels – New way to tone your calves and look sexy!

Well, I was watching E! entertainment recently and there was an interview with a Dancing with the Stars celebrity.

And her secret to toned legs and calves is to do squats with her high heels on!And mind you, its not the 1and-half inch pumps, it’s the 3-inch stiletto killer heels we are talking about.

What she does is to wear the heels while doing the lateral squats and it also helps tones the calves as the legs are then elevated. I thought I would share this here with you gals. 

That struck me as quite smart. I would never have associated high heels with working out. To me, heels are a big no no, they are especially bad for the spine as it tilts the body forward and place unnecessary stress on the lower body.

I am particularly ‘allergic” to high heels as I suffer from bunions and I find it really tiring for my feet if I wear anything too high. My preference – mary janes and pumps.

But if you are just standing still and doing squats, heels actually does more good than harm. It does give you a good workout. So now I know what to do with those impulse buys from Charles and Keith or Vinci!

Bring them to the gym and work them out

Jogging At Yunnan Garden

In a previous post on exercising, I mentioned what my sister said about how some favorite quick songs can help enhance the jogging experience. I wanted to try her theory out.

I had my chance on Wednesday.

First, I compiled a couple of my favorite songs into a jogging playlist onto my mobile phone.

Second, I picked a place to jog in. There are many places to jog in NTU. I see a lot of avid joggers jogging along the road. But I didn’t really like running too close to the road with cars zipping past me. I decided on Yunnan Garden. It is a nice garden with lots of greenery and away from cars and car fumes.

I started walking with a slow song before moving on to a fast-tempo song. The quick tempo does make me run faster. I like the song so the time past fairly quickly. That’s good for me because I tend to count the time when I am exercising.

I also realized I can keep track of how long I have been exercising by the number of songs I have heard because I know how long each song is.

It is really quite a good and enjoyable way to exercise. I’m going to do this again on Thursday.