Best exercises for fat loss (not weight loss)

Weight Loss Vs. Fat Loss: Why The Scale Isn’t The Best Indicator Of Fitness

How many times have you heard someone say, “I need to lose weight?”

While that can certainly be a worthwhile endeavor, what they usually really mean to say is, “I want to lose fat.” Though most people use the terms weight loss and fat loss interchangeably, they are not in fact the same, and require different methods to achieve each goal. Here, we explain why fat loss — not weight loss — should be your primary focus, and why the typical methods used for weight loss may not always work for fat loss efforts.

Weight Loss

Our bodies are composed of primarily fat, muscle, water, bone and other tissue. All of these things combined make up our total weight. When someone says that they want to lose weight, they usually mean that they want to see a lower number on the scale. Thus, weight loss often comes from a combination of fat, muscle, and water to shift those pounds.

Depending on your fitness level, the average, healthy person’s weight comes from:

  • Muscle: 30 to 55% of body weight
  • Fat: 10-30% of body weight
  • Water (not in muscle or fat): 10-25%
  • Bone: 15% of body weight
  • Organs and tissues: 10-15%

Fat Loss

Fat loss is accomplished when we burn stored fat, while preserving or building muscle at the same time. Fat loss doesn’t always result in a lower number on the scale, but it will change the composition of your body. Some people think that fat can be turned into muscle through diet and exercise. You should be aware that this is a myth.

Losing Weight

losing weight- what matters

Most weight loss programs have you do two things:

  • Eat no more than 1200-1500 calories per day
  • Perform aerobic exercises 5-6 days per week

Any combination of drastically reducing calories and adding aerobic exercise will most certainly result in weight loss. The problem with this is that not all of the weight lost will be from fat. Some of it will be water weight, which is temporary, and some will be muscle. If you lose muscle along with fat, you’ll simply be a smaller version of your previous flabby self.

Aerobic exercises like jogging have their benefits. However, there are better cardiovascular exercises, such as HIIT-style full-body moves (including burpees, jump squats etc.), as well as things like swimming or uphill spinning, that will provide much better fat loss results.

Losing Fat

How To Burn Fat And Build Muscle With Training Complexes

Losing fat without also losing muscle is a bit more complicated than simply losing weight. Fat loss programs involve paying more attention to the types of foods you eat, rather than just focusing on reducing calories. They also includes different kinds of exercises that burn fat and preserve muscle at the same time, like weight-lifting and strength-training moves. This can sometimes lead to higher numbers on the scale, but the end result will be a smaller, more toned shape.

Why Muscle Matters

why muscle matters in losing weight or fat

Muscle burns more calories than fat even when you are doing nothing. This is called your basal metabolic rate, or BMR. One pound of muscle burns 6 calories per day, while one pound of fat burns only 2 pounds.

A study in the April 1999 issue of the Journal of the American College of Nutrition proved the calorie-burning benefits of muscle. The study put two groups of obese individuals on a very low-calorie diet. One group did only aerobic exercises four times per week while the other group did only resistance exercises three times per week. After 12 weeks, the aerobics group lost more weight than the resistance group. However, in the aerobics group almost one third of the weight lost was muscle. The resistance group lost only fat.

Even more importantly, the aerobics group’s resting metabolic rate was 210 calories less than it was before they lost weight. The resistance group’s resting metabolic rate was 63 calories more. What all of this means is that the more muscle you have the more calories you can eat to maintain or even lose fat.

Another important benefit of muscle is that it is less dense than fat. One pound of fat is four times larger than one pound of muscle. That means that someone who weighs 150 pounds of mostly fat will look larger than another person who weighs 150 pounds of mostly muscle.

The Best Way To Lose Fat (And Not Muscle)

The Best Way To Lose Fat (And Not Muscle)

  • Subtract no more than 500 calories from what you are currently eating
  • Add more protein to your diet and reduce refined carbohydrates
  • HIIT workouts 2-3 days per week
  • Strength training 2-3 days per week

Fat-Burning HIIT Workouts

Fat-Burning HIIT Workouts

Any activity that repeatedly raises then lowers the heart rate over a period of time can be considered HIIT (high-intensity interval training).

This can include basic sprints, spinning with sprints and/or hills,pylometrics, Tabatas, or bodyweight HIIT workouts that use a variety of exercises to give you a full-body workout with a cardio boost.

If your goal is to lose weight just to generally see a smaller number on the scale, eat fewer calories and exercise 5 to 6 days per week.

However, If you want to lose fat and build-calorie torching muscle, a combination of proper nutrition, HIIT workouts and strength-training is the most effective way to achieve a smaller, toned body.

9 thoughts on “Best exercises for fat loss (not weight loss)

  1. James Willer says:

    Hi there, funny thing is my girlfriend bought this tea and I used it too. If it works or not I can not tell because since I started bodybuilding i used this tea as well. She claims it helped her loosing fat.
    Do you test it? Let me know THX

  2. paul says:

    Hello guys, I used to have the same problems few years ago,I was always hungry and never feel good in my skin.About last year, I found a program called The 21 Day Flat Belly Fix and worked realy great for me. It is about a tea that you have to drink every day for 21 days. The results are great! I mnaged to lose 15 kg in 20 days.

    If you have the same problem and you can’t get nowhere you may try this tea.It helped me for real. I was never thinking that is posible to lose fat that fast and easy.

    Here you have the link to this tea. You can have look and see amazing results for sure.

  3. ron says:

    I think that to lose fat there are some principles that must be done.
    1) Practice at least three times a week and train the same muscle group at least twice
    2) Proper and balanced nutrition of carbohydrates and proteins from nature
    3) Nutrient supplements are an integral part of fat burning.
    Another tip!
    Recently I discovered a new nutritional supplement that can help you lose weight!
    And he is here:
    It’s pretty new in the market and you’d like to hear what you think about it

  4. NND says:

    How many times you said “I need to loss fat” , At least
    you tried to one or more time. Now you don’t need to worry about that
    this is a BEST effective way to lose your fat. I know it by my expeirence
    so i highly recomanded this one for you

  5. Reanna Avery says:

    Wow! Never thought those would be actual numbers, 55% is a huge ratio of the body’s mass!
    Thank you for this article. I like your organization btw, very neat and clear article.

  6. wicky says:

    its so beautiful how you have explained everything in so much detail,out of all the sites yours is my favorite its because every step every word is described and explained so genuinely as you know overweight is one of the biggest issue these days and people get many unknown illness because of this . the main reason is fast food and lack of exercise , and most importantly lack of guidance but i think that will not be an issue as long as sites like you ” ALIVE BY NATURE” are present people can get the best advice .

  7. Thev2 says:

    Thanks for this wonderful information.
    Exercise is one of the most powerful ways to take control of your health. Not only can it prevent heart disease, strokes, metabolic syndrome, Type 2 diabetes, Alzheimer’s and cancer, it has been shown to help with depression, insomnia and stress.
    I hope this information will really help everyone to get motivated toward the importance of exercises not only for lose weight but to live a healthy life.

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