Losing weight ≠ "reducing weight"! Get rid of the myth of weight numbers, body shape is 100 times more important than weight

Going down a size is more important than losing weight!

When it comes to losing weight, people only think about "kilograms" and only care about losing a few kilograms. "How many kilograms can I lose by doing this?" "Can I lose 5 kilograms by doing this?"

My weight is usually maintained at 55 kg, and only when preparing for a competition will I lose an additional 3 to 4 kg of body fat. He is 167cm tall and weighs 55kg, which is a bit heavy. But I can fit into 26-inch jeans and a size S dress from a 20-year-old girl's clothing brand, and they fit me well. To be honest, the waist is a bit loose.

People who weigh more than you think have mostly tight and elastic bodies, so they say that their "bones" are heavy, but in fact, it is not the bones that are heavy, but the muscles that are heavy. If the volume of muscle and fat is the same, the muscle will weigh more. Therefore, people with more muscles have a tight body and are heavier. On the contrary, people whose bodies look as soft as white dough are usually not overweight, and they often get reactions from others like, "Why do you weigh so little?" This is because they have more body fat than muscle.

If we compare a muscular woman and a fat woman, both weighing 55 kg, what is the difference in their appearance? I can tell the difference between them at a glance: the muscular woman wears 26-inch jeans and a size S dress, but the fat woman wears 28-inch jeans and a size M dress.

What does this mean? In order to have a slim figure, you no longer need to lose weight. Even if the weight is the same, as long as there is more muscle mass, the body shape will look different.

Successful weight loss requires giving up the idea of ​​"losing weight". When you start doing strength training, your body will become slimmer, but your weight will not decrease. On the contrary, it is likely to increase in the early stages. It's not like you're going to put a "46 kg" label on your forehead, so weight isn't that important. The most important thing is "size!", so stop asking the question "How much weight can I lose when doing strength training?"

But I can answer questions like, "Can I wear size S clothes after doing strength training?" or "Can I wear 26-inch jeans?" My answers are simple. "sure."

It's not about losing weight, it's about losing body fat

If weight doesn’t determine clothing size, then what does? It's the body fat percentage. The so-called body fat percentage refers to the proportion of body fat in body weight. I weigh 55 kilograms, but I can fit into 26-inch jeans because of my low body fat percentage. In other words, it means more muscle mass.

After I started exercising, the ratio of muscle mass to body fat changed a lot, but I only lost 3 to 4 kilograms. Although it was just a change in body fat percentage, it allowed a middle-aged woman who had given birth to a child to transform from a plump figure to a slim figure. She also often heard the question "Are you married?" If I could go back to my 20s, I would do strength training without hesitation.

Generally speaking, the body fat percentage of men is 15-20%, and that of women is 20-25%. Regardless of whether I am participating in a competition or not, I usually keep my body fat percentage below 15%. When preparing for a competition, keep your body fat percentage below 12% to create visible abdominal muscles. If you exercise just to lose weight and maintain your figure, as long as you maintain a body fat percentage of 16-18%, you can have a slim figure that everyone envies.

The most important thing during weight loss is not to stand on the scale every day, it is best to do body composition tests regularly. What matters is not how much weight you lose, but how much body fat you lose. The same weight is 53 kg, but with different body fat percentages, different body shapes will be created. If the body fat percentage is 28%, it means you have a fat body, and if it is 15%, it means you have a slim body with more muscles.

Don't forget! The real way to lose weight is to reduce body fat. No matter how much weight you lose, if your body fat percentage does not decrease, your weight loss is not considered successful. Recently, in the gym, you can use a body composition detection machine to detect body fat percentage. If you find it troublesome to measure your body fat regularly, then I am worried whether you can do strength training well in the future.

Even without a body composition monitor, there is a simple way to know how your body has changed. Although your weight has not changed much, you can tell that your body fat has decreased when your clothes gradually become looser. But when losing weight, don't just measure your weight. Try on clothes that you didn't fit into before to see if you have shrunk in size.

This article is from Ruili Beauty International Media "My First Muscle Training Book [Best-selling New Cover Edition]: South Korea's bodybuilding queen teaches you how to change from XL to S, 8 movements a day, 1 size smaller in 2 weeks! 》