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12-PART FAT LOSS MINI-COURSE
part 10 of 12 Almost everyone wishes they could melt off the fat "overnight," but how much fat loss is realistic? Is rapid weight loss safe? Is it permanent? How much fat loss is physiologically possible? And what about the difference between WEIGHT LOSS and FAT LOSS? It's time to uncover the truth about how quickly you should take the weight off. Train hard and expect success, Tom Venuto, Fat Loss Coach --------------------------------------------------------------------------------------------------------------- 
The "Quick Fat Loss" Lie Exposed "Lose 30 pounds In 30 Days!" "Lose 9 Pounds Every 11 Days!" Lose 10 Pounds This Weekend! You see ad claims like these all the time, and they sure are enticing, aren't they? They play on our emotions and our desires for instant gratification. Patience is the one thing you never seem to have when you’ve got a body fat problem. You want the fat gone and you want it gone now! And why not? It seems so do-able. Everywhere you look, you hear promises of quick weight loss and you even see people losing weight quickly. We have reality TV shows that actually encourage people to attempt “extreme” body makeovers or see who can lose weight the fastest, and the winners (or shall we say, the "losers", as if that's a flattering title to earn), are rewarded generously with fortune, fame and congratulations. Let’s face it. Everyone wants to get the fat off as quickly as possible - and having that desire is not wrong – it’s simply human nature. However... Problems Can Occur If You Try To
An even bigger problem with fast weight loss is that it rarely stays off. The faster you lose, the more likely you are to gain it back. It's the the "yo-yo diet effect" - weight goes down, but always comes back up. Weight loss will be the healthiest, safest and most likely to be permanent if you set your goal for about two pounds per week (and even if you lose only a single pound each week, that is healthy progress). This is the recommendation of almost every legitimate and respected dietician, nutritionist, exercise physiologist and personal trainer on the planet, as well as exercise organizations such as the American College of Sports Medicine and the American Dietetic Association. Are there any exceptions? Sure. Weight loss tends to be relative to your total body weight, so if you have a lot of weight to lose, it's normal to lose it faster at first. Generally the rule is that it’s safe to lose up to 1% of your total body weight per week, so if you weigh 300 lbs to start, then 3 lbs a week is a reasonable goal. Naturally, of course, it's possible to lose more than 3 pounds a week - you've seen it on TV, you probably know people who have done it, and you may have done it yourself before. But it's difficult unless you're willing to exercise for hours a day and over-training then becomes a serious possibility (not to mention it's not practical to live in the gym all day long). Even if you pulled it off, there's another catch... What Really Matters Is Not How Much WEIGHT If you lost more than 2-3 pounds per week, where did your weight loss come from? Did you lose body fat or lean body mass? "Weight" is not the same as "fat." Weight includes muscle, bone, internal organs as well as water.As an example, let’s take a 260 pound man who has a lot of body fat to lose. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass... Weight Loss Scenario 1: Suppose our 260 pound subject loses four full pounds instead of the recommended two pounds per week. Is this bad? Well, let’s see: If he loses a half a percent of body fat, here are his body composition results: 256 lbs Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not ideal either. Thirty percent of the weight lost was lean tissue. Weight Loss Scenario 2: If he loses a half a percent of body fat and only three pounds, here are his results: 257 lbs These results are better. Although he lost less body weight than scenario one, in this instance, 2.3 pounds of fat and only 0.7 lbs of lean mass were lost. Weight Loss Scenario 3: What if he only lost two pounds? Here are the results: 258 lbs These results are perfect. Even though our subject has only lost two pounds, which seems slow, 100% of the two pound weight loss came from fat and he kept ALL the muscle! Weight Loss Scenario 4: Now let’s suppose he loses three pounds but he loses more body fat: .8% 257 lbs These are the best results of all. When the weekly fat loss is .8% (better than average), 100% of the three pounds lost is fat. So as you can see, yes, it’s safe to lose more than two pounds per week… but only if the weight is fat. If you lose three or four pounds per week, and you know it’s all fat, not lean tissue, then more power to you! If you lose four pounds and two of those pounds are muscle, you just shot yourself in the foot! If as little as 20%-30% of your weight loss comes from muscle, when compounded over a few months, you’re talking about a massive muscle tissue loss which can dramatically slow down your metabolism, sap your strength and turn you into the dreaded “skinny fat person. Don't Be Fooled By Water Weight Losses Another thing you should keep on your radar is that it’s very common to lose 3 - 5 pounds in the first week on nearly any diet and exercise program and often even more on low carb diets. Just remember, its NOT all fat - WATER LOSS IS NOT FAT LOSS! The only way to know if you've actually lost FAT is with body composition testing. For body fat self-testing at home, I recommend the Accu-Measure skinfold caliper as first choice. Even better, get a multi site skinfold caliper test from an experienced tester at a health club, or even an underwater (hydrostatic) or air (bod pod) displacement test. The Biggest Weight Loss Mistake That Is Lack of patience is one of the biggest mistakes people make when it comes to losing body fat. If you want to lose FAT, not muscle, and if you want to keep the fat off for good, then you have to set your goals realistically. Do it the right way. The healthy way. Take off pounds slowly, steadily and sensibly with an intelligent nutrition and exercise program like Burn The Fat, measure your body fat, not just your body weight, and make this a new lifestyle, not a race, and you will never have to take the pounds off again, because they will be gone forever the first time. Next time, in part 11 of 12, you'll find out about the scandal that's taking place in the medical and pharmaceutical industries ("The big pharma lie")... and the truth about steroids, performance-enhancing and fat-burning drugs. Until then... 
Train hard and expect success, Tom Venuto, Fat Loss Coach DID YOU MISS ANY LESSONS? Big Fat Lies Part 1: You have to starve yourself Big Fat Lies Part 2: You need "Fat burner supplements to lose weight" Big Fat Lies Part 3: You can believe everything you read in the magazines Big Fat Lies Part 4: "Diet drinks and protein shakes help you burn fat" Big Fat Lies Part 5: "Calories don't count" Big Fat Lies Part 6: "The quick and easy lie" Big Fat Lies Part 7: "The genetics lie" Big Fat Lies Part 8: "The low carb lie" Big Fat Lies Part 9: "The no exercise needed lie" Burn The Fat Home Page 
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The faster you lose weight, the more likely you are to lose muscle along with the fat. 
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