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Why Am I Not Losing Weight: 11 Reasons You’re Failing To Lose Fat

Oh no… here it comes again. “I’m eating less, eating healthier and working out more. I’ve done everything right, but it’s still not working for me. Why am I not losing weight???” I hear it so often that it’s beginning to haunt my dreams. Tons of people who are consistently failing to lose weight despite […]


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Strength Training – Build Muscle & Lose Weight

Strength training is a great way to build muscle and lose weight at the same time. Studies have shown that building muscle helps burn fat. Some weight lifting training you can learn about are resistance strength training, interval weight training, and circuit weight training.

Depending on what level of weight training you want to approach, there are many different weight training programs you can get involved with. You can learn more about what weight training program best fits your needs at
weight training program.


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Strength Training – Provides Better Health

In order to have optimal physical health, it is important to decrease body fat and increase muscles. It isn’t necessary to have bulky muscles, but building muscle prevents many physical problems. Some of the health benefits of weight lifting training are the following:

  • Helps raise your metabolism. Muscle burns more calories than fat. A pound of muscle burns about 6 calories a day.
  • Makes you stronger and increases muscular endurance
  • Helps avoid injuries
  • Strengthens bones
  • Sculps better body shape


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Strong Reasons to Start Strength Training

Strength training — whether you use weight training machines, elastic resistance bands, dumbbells, barbells or simply the weight of your body — offers many health benefits.

The January issue of Mayo Clinic Health Letter lists reasons why it’s good to add strength training to your exercise regimen. Benefits include:

* Increasing bone density: This reduces the risk and impact of osteoporosis.

* Reducing the risk of falling: Strength training contributes to better balance, coordination and agility.

* Maintaining a healthy weight: Pound for pound, muscle burns three times more calories than fat. Increased muscle mass enables your body to burn calories more quickly and efficiently.

* Alleviating chronic back pain: People often experience less pain after strengthening their back and abdominal muscles.

* Making everyday tasks easier: Housework, mowing the lawn or carrying groceries takes less effort. Strong muscles mean you’re less likely to injure muscles, tendons or ligaments.

Talk to your doctor about appropriate strengthening exercises, especially if you have osteoporosis.


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Bathroom scales are useless

So ignore the bathroom scale. It is not useful for telling you how successful you are in losing body fat. I don’t use one at all. The only measure you should use is a “fat scale” or a caliper. A caliper is the best way to measure body fat. Body fat calipers measure the thickness of body fat in key locations around your body. For men, one location is on the upper pectoral area, another is the midsection and the third is on the top of the quadriceps of the leg. For women it’s the back of the arm, the midsection and along the hip.

However, you’ve got to learn how to use a caliper correctly if you want it to be an accurate indicator of fat loss success. I just mention it as a tool for people who are really serious about losing fat. People who use bathroom scales to figure out how much weight they’ve lost are just playing a silly game of deception — the bathroom scale is useless. I mean, you could lose bone mass and you’d still look like you were having lots of progress on the bathroom scale.

How do you lose bone mass? Easy: you stop engaging in exercise, stop walking, stop running. If you do all that (which I’m not recommending, by the way), then you would start to lose bone mineral density, and that would be reflected as weight loss. When you say you want to lose weight, be careful what you ask for. Your body has a number of ways to lose weight that have nothing whatsoever to do with losing body fat or enhancing your overall state of health.


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