How To Lose Weight But Not In Your Chest

I see a lot of people getting stuck at some point in time while trying to lose weight where most of them complain they are losing weight but not fat. WHY?

The point is if you are losing fat you can easily judge that by looking yourself in the mirror or you can feel your clothes getting loose.

For that you can use a body fat calliper or a Bio-electrical Impedance Analysis machine or BIA which nowadays are available in most of the gyms that tells you the measurement of body fat, lean muscle mass and water weight.

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This basically happens when you create a larger calorie deficit by that I mean you eat a very low-calorie diet and don’t have enough protein coming in. This way you lose more muscle then fat.

Never try to eat calories fewer than 500 as it will put your body into a catabolic state where the body starts breaking down muscle for energy.

Keeping this in mind, you can smartly use exercise in order to trigger some changes in the body, by keeping your workout duration short but intense and this will help you to accelerate your body recomposition even more effectively.

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If you are on a calorie surplus which is to eat more calories than you actually burn you will not lose body fat at all.

Remember you can eat 100% healthy and still gain fat if you are in a calorie surplus. If you eat a lot of proteins, carbohydrates, fats while eliminating all of the processed food from your diet you will still gain body fat.

Because if you will reduce your calories too much, you will see a big drop in your energy levels, strength and stamina, making it hard to get through the day and reduce your workout performance.

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Now if you are still confused how to properly set up everything you have learnt here what I have done is created a 20 minutes video presentation to make this easier for you to understand and for that I would like to invite you on my website where I am walking you through:A big concern or fear of dedicated athletes or anyonewho really cares about their ability to perform in sport. Is that a fat loss phase that ultimately consistsof some formof Calorie deprivation and reduction would negatively impact performance in Sport/exercise. This may affect one's abilityto commit to a fat loss phase, to a meaningfulextent that sees any results. Often as nutritionists, we hear athletes and sports enthusiasts say things like...

I'll lose strength if I go into a Calorie deficit. I really want to get leaner, but I'm worried I won't be able to perform as well in (insert sport here. Will dieting impact my competition?

Before I address this any deeper, it's worth noting that for many sports, probably most in fact. Improving power to weightratio is a desirable outcome. Often if you can be a lighter human but maintain your physicalstrength and exercise capacity you'll actually often performbetter. There are obvious exceptions like certain strength sports where the idea of 'weight moves weight', somewhat applies.. But often even these sports have weight classes, with relative strength being a primary factor for how one places. For example, if you're a powerlifter, who manages to maintain strength, but drops to a lower weight class. You'll almost certainly place higher. If you're a sprinter, becoming lighter via the loss of losing body fat, whilst maintaining contractile tissue (muscle) will often result in quicker race times. The same idea applies to many exercise endeavors including popular sports such as CrossFit and bike racing.

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Now I've partially touched on the utility behind optimizing power to weight ratio via an i improvement in body composition (increasing/maintaining muscle mass whilst dropping/maintaining body fat) let's go into how we can get leaner without impacting our ability to perform.

While being in a slight 'Calorie deprived state', or a Calorie deficit where you are consuming fewer Calories than you expend will make getting stronger or ‘better’ a little more difficult. However, the impact of dieting on merely maintaining strength and sports performance is hugely overplayed, and often far worse when you convince yourself 'you'll get weaker'. I'm in a Calorie deficit, therefore I'll lose strength... Will you really though?

As mentioned, sure, getting stronger is harder when you're in a Calorie deficit, but you probably won't get weaker unless you do some 'dumb sit' such as the following.

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The body perceives any stress largely in the same way. Think of your daily or weekly stress tolerance, as a bank account. Train large amounts at high intensities, have a stressful job, get hit with financial troubles, and have needy kids… You won't have that much ‘stress’ to spend on achieving productive training and also recovering from it, because you've already spent your ‘stress money’ elsewhere. Seek efficiency with how you spend your 'stress money', mental thought, physical capabilities, and general daily resources you have available to spend. This brings me to point 3.

3a) Ensure sufficient quality and quantity of sleep, and no you don't need to buy into dumb ass supplements and voodoo practices. As always do the basics right, optimize your 'sleep hygiene' and sleep schedule. Have consistent, regular and non-negotiable bedtime and wake up times. Avoid screens prior to bed and avoid mental stimulation, don't check your emails when you get home from work, for god sakes...

3b) Take time to chill - Earn some ‘stress money’ back by going out of your way to schedule in some mindless downtime. If meditation is your thing, then sure, but it doesn't need to be something so specific. It can be simply doing anything you enjoy that takes your mind off the various stresses in your life. Just ensure it's something that's easy on the body and mind.

I'm Doing Everything Right, But I'm Still Not Losing Weight. What's Going On?

Yes, Calorie restriction is eating less than you use, but the deficit you create should at least provide you with enough resources for your body to do what it needs to do. When the body has limited fuel available to perform it functions it triage’s things that aren't hugely vital. Depriving yourself of Calories to an extent too great can leave you open to the effects of 'low energy availability' which can have several detrimental implications for health and sports performance. These implications can quite get severe (loss of menstrual cycle, testosterone in males, low bone mineral density leading to injury, impaired immune function and more). For athletes, especially those who are already quite lean, a more conservative Calorie reduction with a slower rate of fat loss might be a better idea. Of course, time frame of how quickly you need to lose weight or get leaner is a factor, which is one reason why planning is paramount. But with this in mind, not going beyond 20% below weight maintenance Calories most of the time, is probably appropriate. An energy (Calorie) deficit that’s mild/moderate in nature, won't be hugely impact-ful on sports performance through fuel availability, unless you diet for too long, or get too lean.

Whilst in an energy deficit, the body will make up the deficit by liberating stored sources of energy through body fat and/or muscle. Muscle is the thing that lifts the weight, kicks the ball, pulls you up the rope etc. So we want to ensure we keep it... Not only that, but muscle also makes us look nice and 'jacked' on the beach, which if of undeniable importance (c'mon don't deny it). So what do we do about it?.. We eat enough protein. Firstly we worry about achieving a sufficient total protein intake, which might be slightly higher when you diet, or a greater proportion of your total Calories. For most folks 2 grams of protein (the nutrient and not 'chicken breast') per kilogram of body weight per day is likely enough. The next step is spacing that total daily protein out evenly over your waking hours (every 3 to 5 hours) through even doses. This way you're providing an 'anabolic stimulus' or the 'raw materials' to support the retention of muscle at appropriate frequencies and intervals.

Of the Calories, you do eat, make sure they're rich in intermediaries to energy utilisation, human function, and recovery. Whilst vitamins and minerals don't yield energy or 'fuel for the machine'. But they're required for the machine to function and 'do its jobs'. These ‘job’ can take many forms such as, muscular contraction, hormonal synthesis (making hormones), muscle protein synthesis, repair & remodeling, digestion, cognitive function, and more. 'If the car has a full tank of gas, but no spark from the spark plugs it won't work'. The same applies to you the human. A brief rule of thumb is at least! 400g of vegetables and 300g of fruit per day from as many different sources as possible. The more colors, the greater the nutrient composition, the higher the likelihood the body will have what it needs to do its' ‘jobs’. In addition to protein, fruits and vegetables, having sufficient intakes of whole grains like bran cereals, wholemeal bread, etc and unsaturated

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