{"id":7566,"date":"2019-02-19T02:48:08","date_gmt":"2019-02-19T09:48:08","guid":{"rendered":"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?p=7566"},"modified":"2019-02-11T15:14:43","modified_gmt":"2019-02-11T22:14:43","slug":"wait-does-weight-really-matter","status":"publish","type":"post","link":"https:\/\/www.arizonafoothillsmagazine.com\/health-and-fitness\/news\/wait-does-weight-really-matter\/","title":{"rendered":"Wait!  Does Weight Really Matter?"},"content":{"rendered":"\n<ul class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img  loading=\"lazy\"  decoding=\"async\"  width=\"750\"  height=\"500\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  data-id=\"7567\"  data-link=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?attachment_id=7567\"  class=\"wp-image-7567 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 750px) 100vw, 750px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/02\/i-yunmai-617618-unsplash-750x500.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-750x500.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-1024x683.jpg 1024w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-768x512.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-800x533.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-1160x773.jpg 1160w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-620x413.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash-850x567.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162121\/i-yunmai-617618-unsplash.jpg 1500w\" ><\/figure><\/li><\/ul>\n\n\n\n<p>As\na fitness professional, I can\u2019t tell you how many people I\u2019ve heard say \u201cI want\nto lose weight\u201d. Year after year, millions of people will claim, \u201cThis is the\nYear\u201d to lose weight. Little do they know, they should focus more on fat loss\nand waist measurement more than weight.&nbsp;The Optimal body fat percentage\nfor both men and women is under 30%. In general due to reproductive reasons and\ngender specificity women tend to have a little higher body fat percentage than\nmen. You can get your body fat tested by a fitness professional that may use\nskinfold calipers, bio impedance or test in a Bod Pod or Dunk Test. <\/p>\n\n\n\n<p>Carla\nPrado, PhD, RD, associate professor at the University of Alberta, Canada found\nafter she reviewed 140 studies dealing with both inpatient and outpatient and\nlong-term care settings that \u201cpeople with less muscle mass had more surgical\nand postoperative complications, longer hospital stays, lower physical\nfunction, poorer quality of life and shorter lives overall\u201d. You must keep in\nmind, it\u2019s not just the weight it\u2019s the body fat. One pound of fat is approx. 3\nx\u2019s the size of a pound of muscle, but only burns about 1-3 calories a day\nwhere a pound of muscle can burn 7-10 calories a day. More muscle mass equates\nto a faster metabolism, stronger body and reduce risks in those listed above as\nwell as osteoporosis. Muscles also help you postural and with day-to-day\nactivities. <\/p>\n\n\n\n<p>If\nyour waist is bigger than 40 inches for men and 35 inches for women you are at\nan increased risk of Type II Diabetes and Heart Disease. Again, you may lose\nweight, but if you\u2019re stomach is not coming down, you\u2019re most likely losing\nwater weight and quite possibly muscle. I suggest you measure your waist weekly\nalong with your weight and make changes accordingly. <\/p>\n\n\n\n<ul class=\"wp-block-gallery columns-1 is-cropped wp-block-gallery-2 is-layout-flex wp-block-gallery-is-layout-flex\"><li class=\"blocks-gallery-item\"><figure><img  loading=\"lazy\"  decoding=\"async\"  width=\"750\"  height=\"500\"  src=\"data:image\/png;base64,iVBORw0KGgoAAAANSUhEUgAAAAEAAAABAQMAAAAl21bKAAAAA1BMVEUAAP+KeNJXAAAAAXRSTlMAQObYZgAAAAlwSFlzAAAOxAAADsQBlSsOGwAAAApJREFUCNdjYAAAAAIAAeIhvDMAAAAASUVORK5CYII=\"  alt=\"\"  data-id=\"7568\"  data-link=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/?attachment_id=7568\"  class=\"wp-image-7568 pk-lazyload\"  data-pk-sizes=\"auto\"  data-ls-sizes=\"auto, (max-width: 750px) 100vw, 750px\"  data-pk-src=\"https:\/\/www.arizonafoothillsmagazine.com\/fitness\/wp-content\/uploads\/2019\/02\/STS_12-23-279-750x500.jpg\"  data-pk-srcset=\"https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-750x500.jpg 750w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-300x200.jpg 300w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-1024x683.jpg 1024w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-768x512.jpg 768w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-380x253.jpg 380w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-800x533.jpg 800w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-1160x773.jpg 1160w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-80x53.jpg 80w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-620x413.jpg 620w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279-850x567.jpg 850w, https:\/\/media.arizonafoothillsmagazine.com\/health-and-fitness\/wp-content\/uploads\/2019\/02\/24162124\/STS_12-23-279.jpg 1500w\" ><\/figure><\/li><\/ul>\n\n\n\n<p>Here\nare a few tips to get you losing fat and not just weight.<\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Use resistance training. Whether this is body weight, suspension training, free weights or machines, I suggest you lift at least twice a week. Ideally 3-4 times.<\/li><li>Eat at least .8 grams of protein per pound you weigh. Protein helps rebuild muscle tissue and your body has to work hard to convert it to the amino acids needed.<\/li><li>Rest muscles at least 48 hours before lifting them again. <\/li><li>Don\u2019t cut calories too low. Assuming your healthy and exercising I feel most women should not drop below 1400 calories and most men should stay above 1800. <\/li><li>Measure. Measure your waist, get your body fat tested, take pictures and monitor your results. <\/li><li>Don\u2019t just focus on the weight. Keep in mind, due to water retention, bloat, inflammation and a number of other factors you weight can vary 3-5 pounds a day. <\/li><\/ol>\n\n\n\n<p>Scott Keppel is the owner of&nbsp;<a href=\"http:\/\/www.scottstrainingsystems.com\/\">Scott\u2019s Training Systems<\/a>, a\nworld-class coaching facility in Chandler, Arizona. He is a nationally\ncertified trainer through NASM and ISSA. His mission is to empower women of all\nages and fitness levels. For more information head to&nbsp;<a href=\"http:\/\/www.scottstrainingsystems.com\/\">scottstrainingsystems.com<\/a>&nbsp;or\ncheck him out on Instagram at @stsnation.<\/p>\n","protected":false},"excerpt":{"rendered":"As a fitness professional, I can\u2019t tell you how many people I\u2019ve heard say \u201cI want to lose&hellip;\n","protected":false},"author":22,"featured_media":7567,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[62],"tags":[79,783,80,826,99,701,829,715,716,200],"class_list":{"0":"post-7566","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-news","8":"tag-fitness","9":"tag-foodscience","10":"tag-lifestylehealthfood","11":"tag-medication","12":"tag-nutrition-2","13":"tag-nutrition-lifestyle","14":"tag-scientificresearch","15":"tag-scott-keppel","16":"tag-scotts-training-systems","17":"tag-weightloss","18":"cs-entry","19":"cs-video-wrap"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Wait! 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