5 Ways to Lose Fat, Not Muscle

fat-cartoon

All in all, weight loss is pretty simple.  Last week I talked about my top 10 weight loss tips, and as you can see, none of them require anything fancy to get the job done.

That said, there are a few key things that you can do in the gym, and out of it, to ensure that the weight that you’re dropping is actually the body fat you’re trying to lose, and not the muscle that will rev your metabolism and give you the lean look you’re going for.

1.  Don’t do too much cardio

Yes, cardio is an important component of overall fitness, but when it comes to fat loss, doing too much cardio can actually be counter productive.  Studies show that cardio workouts over 45 minutes can sometimes result in increased cortisol levels, muscle loss, overuse injuries, and decreased power output during your workouts.

For the best fat loss results, keep your cardio sessions shorter and intense.  High intensity interval training (or HIIT) is a great way to get in a hard as hell cardio workout in 20-30 minutes that will melt fat but not muscle.  Check out this treadmill workout for one of my favorites.

2.  Lift weights

I’ve said it before and I’ll say it again, lifting weights is CRUCIAL for fat and weight loss.  If you’re going to start somewhere, start with weights.  In this article by Fitness Rx for Women they site a research study that found that combining calorie restriction with cardiovascular exercise can result in your body using your muscle for energy instead of fat.  However, the same study said that by lifting weights your body would be able to maintain it’s lean muscle mass, and lose weight.

We all know that weight loss means you take in less calories than you use in a day, but without lifting weights it’s possible you will not lose fat.  Lift heavy, lift often.  When you only have time for a short workout, choose weights over cardio.  Your metabolism will thank you.

3.  Eat enough, and eat it in protein and veggies

Now that I’ve said to cut calories, I feel like it’s important to note that this isn’t an example of a scenario where a little is good and a lot is better.  Yes, you need to consume less than you burn on a daily basis, but do not take that to an extreme.  Rapid weight loss will not equal rapid fat loss, so it’s important you still eat enough to fuel your workouts and daily activities.  Get the majority of your nutrition from proteins, vegetables and healthy fats to help give your body the nutrients it needs to build muscle, and burn fat.

4.  Take a chill pill

It might surprise you to learn that being stressed can actually make it harder for your body to let go of your fat stores.  High stress levels can lead to an increase in the hormone cortisol.  While cortisol in normal levels is important to healthy functions within your body, when you get all jazzed out for days or weeks at a time and your levels spike it can create nasty side effects like elevated blood pressure, increased abdominal fat, reduced fat burning abilities, insulin resistance, and put you at cardiovascular risk.

Not all stress is controllable, but try practicing deep breathing, meditation or yoga to help your mind unwind.  Work through your stresses as best as you can, and most importantly, be sure to get enough sleep every night to help give your body and mind the time it needs to recharge and reboot.

5.  Stop being such a wine-o (or beer babe, or whatever your drink of choice is)

I really, truly attribute most of my weight loss to the fact that I cut back my alcohol consumption dramatically and now only have a drink (or two) once a week at most.

There’s a host of scientific reasons why that’s probably true, but here’s my version of it.  One, booze has a lot of calories.  Two, when you drink booze, french fries and pizza suddenly sound like an amazing idea.  Three, the day after drinking an entire bottle of booze you desperately need something greasy to make your stomach feel better.  And four, combined with all that nonsense, alcohol actually surpasses your metabolism in the process so not only are you consuming entirely too many calories, but your body is slowing down while you’re doing it.

I’m all for having treats and going out and having fun, but if you are like I was and drinking most nights of the week, cut it back and reap the rewards.


I am a cardio queen, so I still struggle the most with getting in my lifting on days I just don’t want to.  What about you readers?  What’s your biggest struggle in trying to lose fat?

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10 Weight Loss Tips You Totally Know but Probably Aren’t Doing

vigorous exercise

To date, I’ve lost nearly 50 pounds.  Yes, yes, feel free to applaud.  I’m darn proud of it.

It seems like every time I turn around, someone is asking me how I did it.  Once I tell them, they’re usually somewhat disappointed.

Why?

Because as it turns out, there’s no magic trick, shake, fitness program, or abracadabra to make the weight fall off.  It’s a combination of all of the stuff we’ve heard a million times, doing it consistently, and sticking with it even through temptations and challenges.

For a long time, I was one of those people.  I would ask, “how did you lose so much weight?” or “how do you stay in such great shape?” and when I was told I would think, “ok well, I’m not going to do THAT, so what else did you do?”

I’m glad I’m not doing that anymore, because I’ve finally seen results.

So without further ado kittens, here’s 10 things that I do every single day to lose weight and stay healthy.  Remember, it’s not any one thing that will bring success, it’s a combination of healthy habits that make all the difference.

1.  Drink lots and lots of water.

I average around a gallon per day.  It keeps me hydrated allowing me to push hard through my workout, and also helps to manage hunger and cravings.  Sometimes when you feel hungry, you’re actually thirsty.

2.  Eat veggies at every meal.

I mean it, every meal.  They’re nutritionally dense, full of fiber, fill you up, and are the key to getting all the vitamins your body needs.

3.  Eat protein at every meal.

Like your vegetables, protein has a whole host of health benefits.  Lean protein can keep you full and help you build muscle for starters, and is absolutely essential in your diet.

4.  Sleep at least 8 hours a night.

While this number is a little different for everyone (I NEED at least 8 hours, hubs is actually better on 6.5 to 7), the moral here is to get enough rest.  Your body needs sleep to recharge, as well as manage hormones and other essential functions.  Getting enough rest is also crucial to avoiding over training, so make sure to make time for sleep every day.

5.  Move as much as possible.

I would say to exercise every day, but I feel like that sets an unrealistic expectation.  I workout vigorously *most* every day of the week, but on days when I have deadlines or other commitments, I still make sure to move.  I never sit in one position for more than an hour at a time, and will take frequent stretch breaks or do jumping jacks or squats or just move around to get my blood flowing.  Even a little movement is better than none at all.  Avoid being chained to your desk for hours at a time.

6.  Lift weights.  Often.

I’ll be honest, I prefer doing cardio.  (I know, *gasp* the horror!)  But to build your metabolism, especially women, NEED to lift weights.  If you only have 30 minutes to do a workout on a given day, skip the cardio and lift weights.  I know, it sounds like blasphemy to some of us who grew up in the Jane Fonda era of the 80’s where cardio is golden, but for the best weight loss results you need to build muscle.  No, you won’t get bulky.  And if you do it right, you will elevate your heart rate enough to get fat burning benefits while you’re pumping iron.

7.  Cut out alcohol, refined carbs, sweets and treats.

I feel like this is the point where I lose most people.  Up until here everyone thinks, “ok, yeah, I can do that,” but as soon as I mention that you need to stop drinking folks seem to say, “well we don’t need to go THAT far, do we?”  And trust me, I get it.  I was that person for a very long time.  To that, I’ll simply say this.  Is there a physique you admire?  Is there a goal aesthetic you’re looking to have?  Does that person drink regularly?  (or eat cupcakes, or cookies, or grilled cheese sammiches or whatever your vice might be?)  Yeah, didn’t think so. It’s simple, what do you want more?

8.  Keep track of what you’re doing.

Admittedly, I get a little neurotic if I use a calorie tracker (like MyFitnessPal) to track every morsel of food I shove in my piehole, and for me that’s actually counter productive.  I do, however, keep track of my meals and number of servings of protein, veggies, fats, starches and fruits I have in a day.  This helps me to make sure I’m eating enough, the right things, and to stay accountable.  Find what works for you, but be sure you’re tracking your nutrition and workouts to not only follow your progress, but ensure you’re following your program appropriately.

9.  Eat breakfast.

We’ve all heard that breakfast is the most important meal of the day, and I’m just going to agree.  Eat it.  I know everyone is rushed in the morning, and sometimes it’s hard to plan a meal that includes protein and a vegetable and you can stuff in your face and still make it work on time, but it’s important.  Find a way, not an excuse.

10.  Take pictures.  In your undies.  Every week.

Early on this was the most mortifying part for me, but as the weeks progressed it became the most motivating piece of monitoring my success.  Strip down to your skivvies every week and take a pic of your front, side, and back.  There is nothing better than watching the inches melt away and watching your body transform.  I take mine every Monday, which helps me track my progress and keeps me honest over the weekend.


Like I said, nothing life changing, but hopefully something that was helpful to you.  So what say you readers?  Did I miss anything?  What is the one thing you feel like contributes most to your success in a quest for a fit, healthy life?

Non-Scale Victories

It’s Fitness Friday and I’m in the mood to celebrate!  With the holiday season in full swing, I’m doing what most of us are and working hard to try to maintain balance with my fitness and nutrition, and all the fun going on around me.  I don’t ever want to get to a point where I’m not living life and enjoying it because I’m worried about gaining a pound.  And as someone who has now successfully lost over 40 pounds, I’m really working to understand not only how to keep these healthy changes I’ve added into my life, but how to maintain the weight loss as well.

Enter non-scale victories.  Sure, I still weigh myself and take measurements to ensure that everything is moving in the right direction, but the proof is in the pudding as they say, and lately my pudding has been delicious!

First up we have this killer Beast Mode pic from last week at the gym.  Have you ever posed for a flexing pic before and had people say, “ok but now make a muscle?”  Yeah, that was me for the longest.  Not anymore:

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The highlight of my week, however, happened just yesterday.  While getting ready for a bike ride on a beautiful day I ran across my most favorite pair of tri-shorts in my dresser.  I haven’t worn these since 2011 when I did the Florida 70.3.  I remember this because pretty much immediately after doing that race I stopped doing anything and started my slow and steady gain of close to 50 lbs that I’m still struggling to lose the last of.

Needless to say, the shorts haven’t fit in a long long time.  I tried them on back in October and still looked like a tasty triathlete sausage stuffed into a spandex casing and had some serious gut dun-lop going on.  (As in, my gut dun lopped over my pants).

Yesterday I decided to give them another go.  The results are below:

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TA-DA!  Those are some shorts that fit people.  And fit well.

It really is the little things that make this whole journey worth while.

So how about you guys?  What are you up to on Fitness Friday?

Uh dude, it’s not your body

Lately I’ve had some of the strangest comments made to me.  Now sure, I’ve heard of shit like this happening to other women before, but I guess I was never fit enough that I fell into the category… until now.

Obviously, I’ve lost some weight.  I’m at 36 pounds and counting, and my body looks different.  Like really crazy there’s an entire oompah lumpa gone different.  I’m not “skinny” kids, not by any stretch of the imagination, but I’m getting smaller.  And it’s pretty common knowledge that I’m not done yet.

I have no idea what my “goal weight” is, but I am aiming for a goal aesthetic.  More than that, I have some performance goals I’m working towards.  And imagine that, getting faster and stronger also equates to getting physically leaner, and in my case, smaller.

So I’m trucking along.

But lately people, especially men, have found it not only appropriate but necessary to say things like:

Don’t put on too much more muscle, you’re going to start looking manly.

Or perhaps even more ridiculous and offensive:

Well whatever you do don’t lose so much weight that you lose your boobs (or sometimes your ass).

Husband, thank God, hasn’t said anything so idiotic.  I think he knows that I would smother him in his sleep.

But somehow, that makes it even WORSE.  These are random dude friends who somehow think that they have a right to not only make these types of comments on my body, but that I actually give a shit about what they think or how they feel about the way I look.

*sigh*

Sure, there’s a part of me that wants to be attractive to others.  But kittens, I’m not doing this for anyone else but me.  If I were, there would be no way I would be this successful.

 

Well that was pretty cool

Saturday marked the 2nd annual In House Competition at my former Crossfit box.  I promised a bunch of people I would stop by, and truthfully, I really miss my Crossfit fam, so it was a perfect way to see pretty much everyone in one swoop.

Just like last year, the atmosphere at the box was amazing.  I was there for an hour or so, and watching my friends kill some serious workouts was really motivating.  But I’ve gotta tell ya, there was something else that was unexpectedly motivating as well.

Every. single. person. who saw me commented on how great I look or how much weight I’ve lost.  Some folks were subtle, but some of my closer friends said things like, “shit lady, you’re like half a person!”

Mind you, I KNOW I’ve lost weight.  Hell, I’ve been working my ASS off and not stuffing anything exciting into my pie hole for weeks to do so.  I’m fully aware.  And hubs tells me all the time how great I look.  But other than that, I haven’t really had much feedback from anyone.  That was until Saturday.

Talk about an ego boost!  When I left I was so pumped up by the combined praise and the competition atmosphere I had one of the best workouts of my life.  Good times.

As of this morning I’m down officially 23 lbs.  I’m not even really sure what more to say about it.  I’m thrilled with my progress, and every day I miss things like junk food and alcohol less and less.  I’m not sure that eating healthy, normal sized meals will ever be anything that’s “easy” for me, but by taking steps daily to make it part of my lifestyle; I know I’m creating habits that will be with me for the long haul.

What about you?  Did anything especially motivating or inspiring happen to you this weekend!  Fill me in!

Surprising myself

Every week I take progress pictures and send my coach and update on my workouts and nutrition.  This involves wearing my teeniest tiniest bikini and standing in blaring fluorescent lighting.  So basically, it’s like my own personal house of horrors.  And I get to do it once a week.  Joy.

It’s gotten slightly less horrifying over time, as I’ve seen some nice gradual changes week to week, and comparing my week 1 photos to the most recent ones is pretty darn jaw dropping.  I’ve made progress, and progress feels good.

But I’ve gotta tell ya, this week I did NOT want to take those pictures.  I didn’t have a perfect week last week with eating and workouts, and while it was only a small slip up, after 7 weeks of being absolutely saintly I was sure I was going to balloon up and would know EXACTLY where that pizza went.

Added on top of that lovely fact that my body was in the middle of my once-monthly reminder that I’m NOT pregnant (thank god), I was bloated and cramping and crying at dog food commercials, so I was pretty certain that my body would reflect that as well.

But taking weekly photos is part of the gig, and so I did.

I was very VERY pleasantly surprised.  As with every week before this, I can see a noticeable difference in various parts of my body.  And while outwardly I feel like a beached whale over here, my stomach is actually flatter than it was even a week ago.

When I stepped on the scale I was even more impressed to see myself down a bit more weight, bringing my total loss so far to just over 18 lbs.  I can’t wait to hit the 20 lbs mark.  I’m so close I can taste it.

Moral of the story, trust the plan.  Every day I do my absolute best to work hard, to fuel my body well, and to make good choices that will lead me to success.  Even if it doesn’t *feel* like a great day, that doesn’t mean it’s not a day with a chance to build on yesterday.

What about you readers?  What victories are you celebrating this week?