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"I want to lose 20 pounds
fast."
Have you said that? Are you thinking
that right now?
OK ... now is the time to put that
question into perspective ... what you
really want is to know how to lose 20
pounds of FAT fast.
You want Fat Loss, not Weight
Loss.
Let's rephrase it into details that are
real:
"I want to lose 20 pounds of body fat
in the next 12 weeks. I want to do it
slowly, safely and healthfully and then
keep it off permanently. I want all the
fat around my hips and thighs completely
gone and I want a firm flat stomach. I
want muscle all over my body while still
looking feminine. I'd like to see myself
at about 16% body fat and maintain all my
muscle or gain a few pounds of lean mass
if I can, especially in my arms. This is
important to me because I want to set a
good example for my kids, I want to be
healthy and live to at least 90 and I want
my husband to look at me and say, "I love
your body, honey," and I want to be able
to say back to him, "me too!"
"I want to lose weight" is a
poorly-formed goal. "Weight" is not the
same as "fat." Weight includes muscle,
bone, internal organs as well as lots and
lots of water.
In fact, a more succinct way of putting
the above paragraph is that you want to
burn the fat while keeping the
muscle.
By measuring your body fat you take the
guesswork out of your health and fitness
plan and you get an accurate picture of
what's really happening in your body as a
result of your diet and exercise
program.
Instead of worrying about whether you
are losing muscle, or wondering if you are
losing fat, you can measure it and KNOW
for sure.
Instead of being confused by all the
"opinions" from weight loss and exercise
"experts" who are all telling you
something different, you can MEASURE your
body composition and based on the results,
you can KNOW for sure whether your program
is working.
How do you measure body fat?
There are many methods - thanks to
technology there are some methods today
that are so accurate they can tell you
whether your left pinky has more fat than
your right pinky! Unfortunately, many of
them are either too expensive or they are
inaccessible, being found only in
hospitals or research facilities.
Three quick and easy, practical
methods:
1: Have a trainer or fitness
professional measure your body fat if this
service is available at your local health
club. Sometimes, there's a charge -
usually $15 - $25, although some clubs
offer the service for free to all their
members.
2: Purchase an Accu-measure skin fold
caliper, designed to allow you to measure
your own body fat in the privacy of your
own home (you don't need someone else to
measure you). Do a google or yahoo search
to find a reseller.
It's not quite as accurate as a multi
site skin fold test from an experienced
tester, but it's better than nothing.
Besides, what's most important is not the
"accuracy" per se, but the reliability and
consistency of your measurements so you
can track your progress. Skin fold
calipers in general are not accurate or
inaccurate, it's the person doing the test
that is accurate or inaccurate.
3: If you have a spouse, roommate, or
friend who can measure your body fat, you
can purchase a "Slim Guide" body fat
caliper. The Slimguide is the best
inexpensive (about $20), caliper available
for multi-site testing, but it wasn't
designed for you to measure your own body
fat like the Accu Measure.
Body Fat
how to use the information to your
advantage:
Body fat percentages vary based on age
and gender, but 20-25% body fat is average
for women and 15-19% is ideal, while
15-20% is average for men and 10-14% is
ideal.
Once you know your body fat percentage,
then weigh yourself and record your weight
and body fat on a progress chart. You can
also calculate your lean body mass (muscle
and other fat free tissue) very easily
just by crunching some numbers:
For example, if you weigh 200 pounds
and you have 10% body fat then you have 20
pounds of fat (10% of 200 = 20). That
means you have a lean body mass (LBM) of
180 pounds. With this data you can get a
really clear picture of how your exercise
and diet programs are affecting your
physique.
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Losing weight is very easy. Losing fat
- and keeping it off without losing muscle
- is a much bigger challenge. If you
simply wanted to lose weight you could
drop 10 pounds over the weekend just by
dehydrating yourself and using natural
herbal diuretics. Bodybuilders and
wrestlers do it all the time to make a
weight class. But what good would that do
if it's almost all water and you're just
going to gain it all back within days?
Keep using the scale, the tape measure
and the mirror - the more feedback the
better, but body fat is where it's at and
your best minder is the mirror!
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More
information here about lose 20
pounds fast:
Calorie & Carb Counter
If you choose "safe" food types you can eat huge amounts without ever counting either calories or carbohydrates and still lose weight.... Click here to read..
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