Many people look at the weight scale for signs that show whether they are losing fat or muscle. However, a weight scale can be misleading because fat does not weigh a lot, although it takes up much space than lean muscle.
Different signs and symptoms can give us an idea about various aspects such as health and fitness. Luckily, fat burning is one for them. But before we look at these signs/signals, it is important to know the difference between fat and muscle.
What Are Fats?
Also called fatty acids or lips, these are three molecules joined together to form a triglyceride. Most of the fat we need is made by our bodies. However, there are some fats that our bodies cannot make. These are called “essential fats.” They can only be got from Omega-3 fats (food found in fish) and 0mega-6 fats (food such as groundnuts and corn).
How Food Is Converted to Fat
Although these foods are healthy, excess calories can do more harm to your body. For example, when one eats food, it gets broken down into glucose and enters your bloodstream. This causes the release of insulin from the islets of Langerhans.
The main job of insulin is to deliver blood sugar to your cells for energy. If you consume too many calories (more than your cells need for energy, the insulin will instead deliver it for storage.
The liver then converts glucose to fat and store it in your fat cells. Fat cells have a mass and weight, so your weight increases as it builds up. Too many calories mean too much fat, which leads to weight gain.
Weight gain increases your risk of major health problems. People who are overweight or obese are more likely to have heart disease, diabetes, cancer, and depression. Fortunately, losing weight can reduce your risk of developing some of these problems
Also, overweight/obesity is closely linked to diabetes, and experts have coined the term “diabesity” to describe this phenomenon. About 90% of people with type 2 diabetes (the most common form of the disease) are overweight or obese.
If poorly controlled, it can cause several grave health problems, including kidney failure and blindness. It is currently one of the leading causes of death in the world.
What Is Muscle?
Muscles are fibers. They are small and elastic soft tissues that help in day-to-day activities such as lifting weights, movements, and other physical activities. There are over 600 muscles in our bodies.
How Muscle Is Gained
- Through Strength Training
Strength training or lifting weights is an excellent way of growing muscles. If done correctly, it can help to build muscle faster and stronger. When a muscle is stretched, it repairs itself to become more flexible.
Heavy weights and reps are definitely the way to build muscle fast. Progressively, heavy weights mean your muscles are “forced” to work harder each time you hit the gym. High reps are good for toning, performance, and muscular endurance.
Always aim to lift equipment, but you must maintain good technique and posture throughout to avoid injury and accidents.
Three workouts per week is the most ideal for building muscle fast for starters. Working out more than 3 times per week on any muscle group is not the best way to build muscle fast as you need rest in between your workouts for your muscles to repair and grow.
Using Top 10 Best Booty Bands for Plus Size is another excellent way to enhance your looks without straining your muscles.
- Getting Enough Rest
A good night’s sleep is not just for your mental health but also one of the best ways to develop and grow new muscle fast. You see, during sleep, your natural anabolic hormone levels increase. These are also known as growth hormones that help your muscles tissues in repairing themselves.
Lack of sleep actually increases the levels of catabolic hormones. Most experienced bodybuilders know that catabolic hormones are the enemy of muscle-building since they reduce muscle tissue and prevent muscle growth.
So, another best way to build muscle quickly is to make sleeping part of your workout routine.
How to Lose Weight
- Consume meals in relatively small portions
Eat slowly; this is a proven weight loss secret that can trick your mind into thinking that you are full. Nutritionists recommend this for anyone who wants to lose weight fast without lifting heavy equipment.
- Use a small bowl
This is a good weight loss tip you should also know. For example, eating with chopsticks can help you eat less compared to eating with a spoon. Always keep this in mind when trying to lose weight.
- Workout
Excises such as walking, running, swimming, and weight lifting using a barbell, squat rack, or a dumbbell effectively aid weight loss.
How Can I Know If I Am Losing Fat or Muscle?
- If your strength levels are decreasing,it means that you’re losing muscle.
- If you can’t lift heavy equipment than before, it also means that you’re probably losing muscle
- If you’re feeling joint pains, you are losing muscle.
- If your waist inches reduce, you are losing weight.
- If your neck size reduces, it also means that you are losing weight.
- For comparisons, you can also measure taps by measuring your bicep, chest, forearms, thighs, and calf.
FAQs
- What physical exercises can lead to weight loss fast?
For weight loss, it is recommended to do cardio activities such as cycling, swimming, jogging, and walking. These activities do not require a lot of strength lifting, which will preserve your muscle mass.
- What workouts can I do to tone my muscles?
Any strength training activity can lead to muscle tone. However, we recommend these compound workouts:
- Squats
- Lunges
- Tread-milling
- Donkey kicks
- Curls
- Kick-boxing
Additionally, for quick results, we think the Top 7 Best Workout Benches for Apartment can double the effects and give you quick abs, increased strength, and flexibility.
Take Away
The goal for most is to lose weight by increasing muscle mass and decreasing body fat. But in some cases, muscle mass shrinks instead of fat, which can be pretty unhealthy.
Reduction in muscle mass affects strength and endurance negatively and leads to low functional performance. To avoid muscle loss, lift weights, eat enough protein, get enough sleep well and give yourself time to recover. This is the only way to maintain muscle mass.
