A fitness riddle;

If it takes longer to build muscle than it does to lose fat, but muscle is the thing that uses fat as energy then where are our efforts best applied in our quest for fat loss and how long will it take to lose significant body fat with limited muscle mass?

Ok. So here goes;

Skeletal muscle is an organ that that uses fat as energy.

If we have low skeletal muscle mass we won’t be as efficient at using up excess fat stores.

In this case, it makes sense to train in a way that builds muscle (so we can be more efficient at using excess fat as energy). Unfortunately, however, muscle takes some time to build. Far longer than it typically takes to add fat to our bodies. And so there are a couple of key points to note here;

1. Losing fat won’t necessarily be a fast process.

   We must do better at setting more realistic expectations for ourselves and with people (if you are a coach reading this) about what success with the goal of fat loss can really look like with real-world demands. It might take months to start seeing noticeable/ significant changes in body fat, particularly if we are only focusing on the output (training) metrics. Brick by brick we can make changes. But expecting (or if you’re a coach promising) someone straight off the couch with minimal training experience to see “rapid results” isn’t just inaccurate it’s sabotage.
   Sabotage because leading ourselves and others to believe that fat loss and/or muscle gain is a quick process only perpetuates the yo-yo on/off efforts the general population already apply to improved health. Instead, collect data, work towards a goal, stick to it until it’s done/you readjust the desired goal. Having a time-bound goal for our health often means at some point we think it can stop. And it just plain can’t.

2. Strength training is foundational in the quest for fat loss.

   Which is better for fat loss, cardio or strength? Both. Performing only cardiovascular training to lose body fat is an inefficient use of time and effort. The same is true for only performing strength training to lose body fat too. Strength training whilst in a caloric deficit is unlikely to help you build muscle, but it’s essential for maintaining what you’ve got. It isn’t however, a superior method for losing body fat. Cardiovascular (cardio) won’t do much if anything to help you build or maintain muscle directly. But it will go a long way to helping you increase your daily caloric expenditure from fat, without sacrificing muscle as a key form of energy. It’s also easier to recover from as well as low impact (walking, swimming, stationary bike, etc) so again comes at a low fatigue cost. Try and avoid falling for the extreme camps of thinking when it comes to fat loss (and health in general). Using strength and cardiovascular training in unison is a simple and effective way to see results without hating your life.

I hope this helped clear a few things up and add some perspective to the often extreme views touted in the fitness and nutrition fields. If you are interested in working with a coach who can help you organize enjoyable and specific training and nutrition practices into your day-to-day, I and my team @ Ethos Fitness + Performance are ready and excited to hear from you. Click here to get 2 free sessions to get you started.

Thanks as always.