We have read over the years of the health implications of carrying too much bodyfat, with excess pressure on the body, heart health issues, diabetes, blood pressure, cancer, etc
We know this.
One absolutely fascinating fact here though is that once you are as little as 20 pound overweight, the fatty tissue can act like a separate organ & therefore impacting on hormonal status, releasing hormones such as cortisol, which can accelerate fat storage & at the same time have a muscle wasting effect!
Fat can be toxic by holding hormones & can effect the metabolism in a negative way. So having higher body fat compounds the problem & can increase your propensity to create more bodyfat.
To master long term efficient body compositional change, it helps not only to understand how the body stores & burns fat, but also the best ways of creating an efficient metabolism.
It also helps to understand why people fail when following traditional diet plans. I will be covering all of this over the next few blogs.
New thinking on positive change focuses on maintaining/improving muscle mass & specifically ‘fat’ loss, as opposed to total ‘weight’ loss.
Extreme dieting, very low calorie, can work in the short term, but can spell disaster later on. Not only a dropped metabolism, but muscle loss too. So a key issue here is to focus on fat loss as opposed to weight loss. Manipulating food intake & choosing efficient exercise techniques for this is imperative.
If weight loss is too fast, the body gets into self preservation mode where the focus is fat storage, whilst simultaneously decreasing building, (anabolic) hormones. Not ideal!
Muscle mass is 7-8 times more metabolically active than fat. Whilst extra ‘weight’ can make the body work harder, muscles act like a furness to burn fuel.
Our body’s metabolism has been shown to decline from as early as our mid 20’s & by as much as 10% per decade! So you can see the crucial role here of resistance training for long term weight management & your metabolism. It can not only stop the decline in atrophy (muscle loss) but also increase metabolic need!
Previous thinking got most people to focus on cardiovascular exercise over traditional weight training for weight management. Each can have a place, but it pays definitely to include regular weights within your exercise regime.
More next week! 😊