If you train hard and you can’t lose weight and the number on the scales is the same as if you were lying on the couch all this time, don’t be upset a
If you train hard and you can’t lose weight and the number on the scales is the same as if you were lying on the couch all this time, don’t be upset and read this information – we are telling why this is happening.
Any load, whether it’s cardio or weight training, can provide the bulking and the weight loss, so the fact that the scales show the same weight doesn’t mean that the efforts are vain. The thing is that muscles have the higher density than fat. So one kg of muscles is significantly smaller than one kg of fat, but they have the same weight.
Muscles or fat?
Have you ever heard of confirmation that one kg of muscles weighs more than one kg of fat? It has to be said that it’s referred to comparison of mass of two bodies and not about the weight as commonly cited. So mass of two bodies is the same, and one kg of fat takes four times more space than muscle tissue.
So you can look and feel slim even if the body mass stays the same. Unfortunately, this works in reverse as well – you can look and feel enormous and the scales pointer will be motionless.
This is typical for seniors, because the muscles decrease in size because the process of muscle recovery passes far slower than in early years. Besides, people with aging as a rule start to move less and it has significant influence on increase of fat tissue in the organism.
Anyway, fat surplus can become a factor, which provides the development of serious diseases, such as insult, ischemia and diabetes. It’s difficult to determine the optimal fat-to-lean ratio for every person – special tests are required, because the result depends on person’s lifestyle and on his organism’s special aspects and on type of sport that he does.
Nevertheless, insufficient streak of fat is also undesirable, because the lack of fat can inflict a serious damage on the organism, including women’s reproductive function. You should remember that possibility to lead an active lifestyle depends largely on realization of fact: organism needs not only muscles, but also fat.
Weight and age
You shouldn’t forget that body mass consists not only of muscle and fat tissues – there are also bones, internals, liquid, adenoid and nervous tissues.
Instead of frequent weighing in case of determination of efficiency of trainings and sensible nutrition, use a measuring tape and your senses – do the clothes become oversize or on the contrary – tight? It’s possible to weigh the same in your fifties as you did in your 25, only the muscles prevailed in these uncertain 65 kg and now fat prevails, but the mass is the same.
Don’t believe the statements that if you don’t do sports, then muscles will become fat. Muscles don’t become fat, fat doesn’t become muscles and the bones don’t become the brain. Can the wooden house become a stone one? This is the same thing – different materials, which cannot become one another. If a person stops to take care of himself, then the fat mass naturally starts to prevail.
In addition, the organism gains fat mass and loses the muscle mass one way or another – there are less muscle cells after 30 years old, metabolism gets slow, a person consumes less energy. This is a natural mechanism, but it’s not a death sentence. If you want to be active, then carry on and lead a healthy lifestyle and do sports, the older you become, more time you need to dedicate to keep in trim.
You should do that consciously and under the guidance of a professional, who will be able to correctly plan the load considering your age.
How to measure a percentage ratio.
Modern scales allow to measure a body composition and to determine a percentage ratio of muscle and fat mass. You aren’t being prepared to the professional competition, then these scales will be enough not only to track muscle growth and fat burning, but also to control the liquid loss.
It’s important to be considered in order to prevent the dehydration. For example, many people wear special rubber costumes for the training and they run for hours in them and then proudly say that they lost three kg. Although they lost water, not fat.
Professional sportsmen even have this rule – they weigh before the match and after. This allows them to specify how much liquid the organism lost.
They need to drink water of 150% of the lost body mass within two hours in order to recover a water balance. If they «reduced» by two kg, they need to drink three liters of water. If they don’t do that, the recovering process will be long and less effective.
Build the body gradually
Average person can safely lose 500 g of fat per week, i.e. two kg per month. Yes, you can lose weight faster, but that won’t be safe and «return wave» might wait for you, it’s inevitable in case of sharp weight loss. Remember, your organism will always take over. The most important thing is to know your special aspects and tendencies and not to run to extremes.
Yes, the number on scales can be the same for a long time, but the fat-to-lean ratio will change regardless of it. So don’t drop the swimming or weekly workouts at the gym only because the scales pointer doesn’t move where you want it too. Give up on the weighing for a while and try to measure the result in different units, for example in centimeters or minutes, which you spend in plank.