June 29, 2007, Newsletter Issue #71: Losing Weight - Fat or Muscles?

Tip of the Week

Active athletes are often heavier than their heights predict. This is because of their increased muscle mass, so their fat percentage is usually normal. From this standpoint, losing weight for them inevitably means losing muscles. It's difficult to imagine a medical reason for losing muscles but there sure can be a personal reason to change the way you look.



Generally, changing the type of exercise can help. Running long distances, for example, can make muscles less defined and "dry" and the whole body slimmer. Switching to mostly vegetarian diet with reduced protein content can also help. But beware of losing some strength!



The equation is simple: to lose 1 pound of fat, one should create a deficit of 3,500 calories - eat less or spend more, or both. Your 30 pounds will require the deficit of 105,000 calories in 3 months or 35,000/month or 1167 calories a day! To burn these calories by exercising you'd need, every day:



Rope jump or jog for 80 minutes, or play soccer or basketball, or ski (downhill) for 2 hours.



Of course, you can exercise less but then you'll need to cut down on calorie intake.

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