Talwalkars Better Value Fitness Ltd.

“Fat Loss Vs Weight Loss. What’s more important?”

Presented by: National Nutrition Team,

Talwalkars Better Value Fitness Ltd.

Date: 10th December 2011

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.W

EIGH

T LOSS VS. FAT LO

SSLets face it, eventually we all want to look good enough in our best pair of jeans

Are you sure you’re losing correctly?

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

When you meet your friends they are going to check out how you look and not ask you how much you

weigh?

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

What is the secret to fitting in those jeans?

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

The secret behind looking thin is simply an increase in muscle

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

WEIG

HT REG

ULATIO

N

• But I’m not a body builder!

• But what if I lose all my curves?

• How do I do that?

INCREASE MUSCLE

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

WH

AT IS BODY W

EIGH

T?

• Your body weight comprises of fat and muscle, organs,

connective tissue, bones, fluids and gastrointestinal

contents all factor into your weight on the scale.

• Weight changes, seen on those dreaded weighing

scale, can be attributed to any one or a combination of

these elements, and the changes can be long-term or

temporary.

UNDERSTANDING MUSCLE IN BODY WEIGHT

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

BENEFITS O

F STRENG

TH TRAIN

ING

• Fat is inactive tissue, but muscles require a great deal

of energy to maintain.

• When you lose weight through dieting alone, your body

prefers to cannibalize greedy muscle cells to preserve

the efficient fat stores.

• This is an inbuilt defence mechanism to save you in

case of starvation.

HOW MUSCLES HELP

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

But in starvation mode your body clings on to body fat instead of burning it

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

When this happens you lose muscle mass and gain body fat.

Cycles of dieting like this can actually make you look fatter!

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

• Muscle is metabolically active requiring a great deal of

energy for repair and maintenance.

• Think of it like a factory that never closes. Its open all

the time and there is a great deal of production and

work on all the time.

• More muscle = More work = More calories spent.

MUSCLE

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

AFTERBURN

More muscle creates tremendous afterburn that forces the body to burn calories at an accelerated rate even after the cessation of the workout through out the day while the body repairs the micro trauma caused by weight training.

You burn calories even when sleeping!

That has got to be the best part! Everyone wants to burn calories when sleeping!

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

AFTERBURN

• Cardiovascular activities concentrate only on the amount of calories burnt during exercise & have little impact on calorie burning through the day.

• The afterburn here may extend for two hours at most.

This is true even if you spend hours running on the treadmill.

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

What about my curves and my body shape?

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

THINK OF THE DIFFERENCE - BODY FAT & MUSCLE THIS WAY

• Body fat is like cotton that occupies a lot of space and

had no defined shape.

• Muscle is like an iron block occupies less space and is

more compact.

• That is why fat loss and muscle gain and can make you

look thinner whereas weight loss may not necessarily do

the same thing.

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

• Body weight does not differentiate between muscle

weight and fat weight.

• You could weigh less but have a high fat percentage and

because that fat is like cotton with no shape it makes you

look like you have no shape!

SAME BUT DIFFERENT

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

• Muscle always has a beautiful and defined shape.

• The more muscle you have the more beautiful and

defined your body will look.

• You will never end up looking out of shape or lose your

curves or look like a body builder!

• You will simply look lean and fit!

HOW TO LOOK DEFINED?

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

BAN TH

E WEIG

HTIN

G SCALE

DONT RELY ON THE SCALE

If you focus on the weighing scale it can become your worst enemy by misleading you and killing

your motivation.

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

PROBLEM

S WITH

WEIG

HT LO

SS.

• Unreliable: Your body-weight can fluctuate daily since

it's influenced by your stomach / bowel / bladder

content, water loss / retention, muscle loss / gain, fat

loss / gain, you'll have no idea what's going on.

• Irrelevant: Two people with similar height can weigh

the same, but look completely different because one

has lower body fat than the other.

WHY BODY WEIGHT IS UNRELIABLE

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

WEIG

HT M

ANAG

EMEN

T

• Stop looking at the weighting scale.

• Get regular body fat assessments.

• Take measurements instead of weight.

• Re - evaluate optimum weight over time.

• Guard against lean mass loss during weight loss with

an adequate protein intake.

• Incorporate regular aerobic and resistance exercise.

• Incorporate healthy eating habits.

HOW TO DO THIS

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

DONT BE AFRAID OF MUSCLE

• To maintain your muscles and their calorie-burning

potential, do strength training such as lifting weights.

• Make sure that protein makes up 20% to 35 % of your

daily calories to aid and maintain the muscles.

Cop

yrig

ht T

alw

alka

rs B

ette

r V

alue

Fitn

ess

Ltd.

TARGET GOAL

Primary Target is Losing Body Fat (Ideal Body Composition) Not Body Weight

Q & A

Talwalkars Better Value Fitness Ltd.801 - 813, Mahalaxmi Chambers,22 Bhulabhai Desai Road, Mumbai - 400026.Tel: 022 - 66126300 Fax: 022 - 66126363www.talwalkars.netSMS FIT to 575758 for detailsLike us on www.facebook.com/TalwalkarsIndiaFollow us on www.twitter.com/myTalwalkars

Thank You

Talwalkars Better Value Fitness Ltd.801 - 813, Mahalaxmi Chambers,22 Bhulabhai Desai Road, Mumbai - 400026.Tel: 022 - 66126300 Fax: 022 - 66126363www.talwalkars.netSMS FIT to 575758 for detailsLike us on www.facebook.com/TalwalkarsIndiaFollow us on www.twitter.com/myTalwalkars