I’m losing weight, but I don’t see a difference
There are several ways, more reliable than the scale, to measure your progress with training and diet. The first and simplest is to use the mirror; another very common method is to use a tape measure.
Other methods
A more precise method would be to use calipers, a specific device for measuring body fat percentage, but it needs to be operated properly by a trained professional.
The difference between losing fat and losing weight
LOSING FAT in a healthy way doesn’t necessarily mean LOSING WEIGHT, but rather increasing LEAN MASS and reducing fat, which is what strength training does!
Let’s be honest… would you rather lose weight and end up with a flabby, weak body, or lose fat while firming your muscles, thereby building a more attractive, strong, healthy body? So…
How to lose weight on the scale and in the mirror
Diet is the main pillar for creating an energy balance that leads to weight loss on the scale.
Improving your eating habits, combined with regular strength training, is the way to change your body composition—that is, to lose fat and gain muscle.
If you are overweight, pay close attention to this.
The WHO recommends that adults increase their weekly physical activity to 300 minutes—up to an hour of exercise five days a week or 40 minutes seven days a week—or do 150 minutes of vigorous physical activity per week, if there are no contraindications.
The organization’s most recent guidelines, from 2010, focused on achieving “at least” 150 minutes of moderate physical activity or 75 minutes of high-intensity exercise per week.
But there’s an important distinction! Physical activity is any everyday movement that stimulates the muscles and uses energy, such as walking, running, or climbing stairs. Exercise, on the other hand, is planned activity, such as a strength-training workout!
