The first thing to understand is that people are not overweight because they have a high weight, but because they have a high amount of fat. If we measure by weight, models and bodybuilders often exceed the standard weight (or are considered overweight), yet they still look good. This is because they have a low percentage of body fat.

The percentage of fat in the body indicates how much fat we have. For example, if Mr. A is 180 centimeters tall and weighs 85 kilograms, his Body Mass Index (BMI) would be around 26. If Mr. A is overweight with a body fat percentage of 30%, it means he has about 25 kilograms of fat. However, if Mr. A is a bodybuilder with a body fat percentage of 10%, it means he has about 8 kilograms of fat. The differences in fat and muscle mass contribute to different body shapes.

If you still can't grasp how losing weight differs from losing fat, let me ask you this: What weighs more, one kilogram of steel or one kilogram of cotton? I hope everyone answers that they weigh the same, because they both weigh one kilogram. However, in our minds, we often perceive steel as heavier. The one thing that is definitely not equal is volume; one kilogram of cotton will take up much more space than one kilogram of steel.

Similarly, if muscle and fat weigh the same, fat will take up almost three times more space. Therefore, if you exercise and control your diet but find that your weight isn't dropping, there's no need to panic and starve yourself into a poor state. If we exercise and increase our muscle mass while reducing fat, our weight may remain stable. Try observing yourself in the mirror and pay attention to your waist and thigh measurements; 'stop weighing yourself every day' because our weight can fluctuate easily and is not a very good indicator.

So why do I recommend weight training for those who want to lose fat?

Because cardio is an excellent form of exercise for health and weight loss, but relying solely on it for fat loss can lead to problems. This is especially true for those who are also restricting their food intake, as it may result in sagging skin, droopy arms, and thin thighs due to the rapid use of subcutaneous fat. Importantly, if you focus only on cardio, you may encounter the yo-yo effect. Fat is a reserve in the body meant to be saved for times of scarcity. Therefore, when fat is used up too quickly, the body experiences stress, similar to when you have to dip into your savings, leading to a decrease in metabolism, loss of muscle mass, and increased fat storage.

A clear example is the show Biggest Loser, which features contestants competing to lose weight. Each year, there are winners who seem to transform into entirely different people in a short time. However, did you know that this show has never followed up on past contestants? Most winners end up regaining their weight.

Thus, I conclude that if you want to lose fat, I recommend focusing on weight training. It increases muscle mass, and while the results may be slower, they are more sustainable. It boosts metabolism both in the short and long term. Although resistance training burns fewer calories during the workout compared to aerobic exercise, high-intensity workouts lead to increased calorie burn even after exercising. Moreover, in the long run, as our muscle mass increases, overall metabolism also increases, similar to a powerful car that still consumes fuel even when idle. Additionally, weight training tightens muscles; many people think they need to lift light weights for toned muscles, but in reality, lifting weights makes muscles bigger while reducing fat, resulting in tighter skin along with the muscles.

Bodybuilder Bill Grant once said, "If you follow a good diet, all of this cardio is unnecessary."

This means that if we eat well, we don't need to do cardio to lose fat. This statement shows us that if the goal is merely to lose or control weight, focusing on nutrition alone is sufficient. And if you want to achieve a good physique with defined abs and toned arms and legs, you should focus on building muscle.

This article is not written to oppose aerobic exercise; I just want to communicate that building muscle is essential for maintaining body shape. I hope everyone pays more attention to this, and if you have time for cardio as well, that would be great, as it can lead to faster results and better health.

 

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