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How to Lose Weight the Right Way The typical WRONG weight loss scenario goes something like this: • Bill starts at 200 lbs at 30% body fat. This means Bill has 140 lbs. of lean (muscle) body mass, and 60 lbs. of fat. • Bill’s goal is to lose thirty pounds. He goes on a diet. • After a few months, he has lost 30 lbs. He now weighs 170 lbs. He has done it mainly by cutting calories. • Bill is still 30% body fat. He now has 119 pounds of lean mass, and 51 pounds of fat. • Bill has lost only 9 lbs. of fat, and 21 lbs. of muscle! Result: • Resting metabolic rate lower = less calorie burned at rest. • Must continue to restrict or reduce calories to avoid weight gain. • Energy level declines due to lack of calories. Exercise becomes difficult. • Immune system compromised. General fitness, health and well being declines. • Bill begins to eat more in order to feel better again. Fat is gained. Fat % increases. FAT loss program including Progressive Resistance Training: • Bill starts at 200 lbs at 30% body fat. Has 140 lbs lean mass, and 60 lbs. fat. • Bill wants to lose 30 pounds, but focuses on building more muscle by doing weight training. Bill’s progressive resistance training adds muscle. • After a few months of training, Bill has lost 30 lbs. He weighs 170 lbs. • But, because Bill worked to retain and build muscle, he is now 10% body fat, instead of 30%. His body fat is only 17 lbs, and his lean body mass is 153 lbs. • Bill has gained 13 lbs of muscle, and LOST 47 lbs of fat! Result: • Resting metabolic rate higher = more calories burned at rest. • Bill must INCREASE calories to feed lean muscle—without weight gain! • Bill’s energy level is higher. Exercise is now “fun.” • Bill’s immune system is strengthened. His general fitness, health, and wellbeing is greater. a p r i l 2 0 1 6 A L I V E E A S T B A Y 21


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