Weight Loss and Body Transformation Are Not the Same Thing
There is an overarching belief among athletes that we should maintain and build as much muscle as much as we can while minimizing fat storage to increase athletic performance.
There is generally a widespread belief among “normal people” that we need to lose weight (no matter what), even at the expense of muscle tissue and performance, because the number on the scale is the most important thing.
At Formal Fitness Training, we side with the athletes nine times out of ten because transformation is what we pursue. Reducing body fat levels while incrementally building lean muscle tissue so that, when the layers of fat are removed, a finely tuned, lean, and muscular body is what remains.
We are living in a time period where all information is at our fingertips; unfortunately, that means the good information mixes with the misinformation, and then that mixes with the information that could seriously harm you. Who should you believe?
First, you need to realize that all diets work. Diets include the Carnivore, Keto, Macros, Ozempic, Mediterranean, Grapefruit Diet, Intermittent Fasting, and eating 1200 calories of McDonald’s daily. They all work! But are they sustainable and “good for you” in the long run? When making suggestions to clients based on what they should eat, we tend to lean into macros first. This includes making sure they consume enough protein (90% of people do not meet this requirement), consuming healthy fats in appropriate quantity, and matching carbohydrate intake to activity level. Those who are underconsuming protein and begin eating the correct amount will find it difficult to overeat calories. This is because protein tends to come with fat, and those two together are satiating (making you feel full).
Second, you need to realize that losing fat without building muscle or, at the very least, maintaining what you currently have will result in a body that may not match the outcome you were anticipating. Would you rather have the body of a sprinter, a volleyball player, or a running back? Or, would you rather have the body of a long-distance runner? The sprinter, volleyball player, and running back are lean, muscular, and healthy; the long-distance runner can be too, but generally they are very skinny with minimal muscular tone. Make the choice that resonates most with you!
Building muscle takes a really long time, and it’s important to note that you will need to spend two to four days per week on weight training for a few years before you have the body you started looking for when you entered “transformation mode.” That is what the journey is all about. Many people think that they spent five years getting out of shape and should only spend five weeks getting back in shape. The thinking should really be: We spent five years getting out of shape, and it will take at least a few years to get back in shape.
Giving yourself ample time will alleviate the stress of not getting the results “fast.” The mindset required to transform will help you in all aspects of your life because you will learn that nothing good comes easy and that everything worth pursuing takes time, effort, and sacrifice. Food for thought!
Michael Hartman
My mission is to give personal training participants a safe and effective workout designed specifically for their goals. Dealing with many sports injuries over the years taught me how to come back stronger every time. The competition is with yourself... Strive to bring out your best self and get better every day!
