But there IS a catch. What Really Matters Is Not How Much WEIGHT You Lose, But How Much FAT You Lose 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 lots and lots of water. Let’s look at an example with some numbers so you can really grasp this concept of weight versus fat and then you can see, illustrated with specific examples, what will happen when you lose weight too quickly. As an example, let’s take a 260 pound man who has a lot of body fat to lose - let’s call it 32%. With 32% fat, a 260 pounder has 83.2 pounds of body fat and 176.8 pounds of lean mass. Using this example, let’s look at a few possible scenarios with losses ranging from two to four pounds per week. 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 31.5% body fat 80.6 lbs fat 175.4 lbs lean body mass Out of the four pounds lost, 2.8 pounds were fat and 1.2 were lean mass. Not a disaster, but not good 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 31.5% body fat 80.9 lbs fat 176.1 lbs lean body mass 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 31.5% body fat 81.2 lbs fat 176.8 lbs lean body mass 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 31.2% body fat 80.2 lbs fat 176.8 lbs lean body mass 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 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, weaken you and turn you into nothing more than a “skinny fat person” (that's a person with low body weight because they lost so much muscle, but still holding stubborn fat because they shut down their metabolism). Don't Be Fooled By Water Weight Losses One thing you should also know 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 home body fat self-testing, 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. From literally hundreds of client case studies, I can confirm that it’s rare to lose more than 1.5 - 2.0 lbs of weight per week without losing some muscle along with it. If you exceed 2.0 to 3.0 pounds per week, the probability of losing muscle is extremely high. If

Train hard and expect success, Tom Venuto, NSCA-CPT, CSCS Fat Loss Coach Burn The Fat

PS Actually, there IS one guaranteed way to take off a lot of body weight very quickly. It's a little extreme, I admit, but if you absolutely insist on cutting your body weight as fast as humanly possible, then you may want to read this: How To Lose 20 Pounds In 5 Minutes

About Bodybuilding & Fat Loss Coach, Tom Venuto Tom Venuto is a fat loss expert, natural (steroid-free) bodybuilder, nutrition researcher and author. His #1 best-selling diet e-book, Burn The Fat, Feed The Muscle, teaches you how to get lean without drugs or supplements using secrets of the world's best bodybuilders and fitness models. Tom has written hundreds of articles and been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Men's Exercise, Men's Fitness, First for Women, The Wall Street Journal and Oprah Magazine. To get more information about Tom's e-book about natural fat loss, visit the home page at: Burn The Fat

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