Fittrack - Standard
Fittrack - Standard

Does your lean body mass measure up?

Email sent: May 31, 2021 6:03am
PLUS: Weight loss mistakes to avoid, where to start with nutrition and diet, and more!
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Does your lean body mass measure up?

Does your lean body mass measure up?

Most people work out to lose fat and gain muscle, but how do you dive deeper into your results? Your lean body mass, or LBM, is your body weight minus your body fat. It is essentially how much the rest of your body composition—from muscle mass to body water—weighs. We've put together an LBM guide to show you why it's important, what it means for you, and how to calculate yours.

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Nutrition and Diet: Where to start?

Nutrition and diet: Where to start

Everyone knows the importance of a healthy and balanced diet. But with so much information out there, changing your nutrition and health plan can be overwhelming. Here are four simple nutrition tips to help you get started!

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Weight loss mistakes to avoid

Weight loss mistakes to avoid

Almost everyone knows the frustration that comes along with a few weeks of steady progress towards your health and fitness goals, followed by a motivation-crushing plateau that you can't break through. Here are five of the most common mistakes people make that result in a weight loss plateau (and how to power through them).

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FIT TRICKS BY FITTRACK:
LOSING WEIGHT AND KEEPING IT OFF

By: Evan Lee, MEd, CSCS, PES

The term "yo-yo diet" refers to the cycle of losing and gaining weight from dieting on and off. It's a popular term because of the challenge many people have in losing weight and keeping it off. So how do you ensure you keep the weight off once you've lost it?

When it comes to weight, it's important to learn how calories help you reach your goals: To lose weight, you must be in a caloric deficit, which means you burn more calories than you eat. To maintain your weight, you must eat roughly the same calories that your body burns. And lastly, to gain weight, you must be in a caloric surplus, which means eating more calories than burning.

There are 2 common mistakes people make once they hit their target body weight: "cheating" and thinking short term. Here are some ways to navigate these situations and make sure you stay in a happy and healthy place:

Cheat meals turn into cheat weekends

The best way to ensure Friday night's pizza doesn't turn into Sunday night's wings is to increase your intake of nutritious foods during the week. This will limit weekend cravings. Remember, once you've reached your target weight, you can go back to maintaining a balanced calorie consumption. 

Thinking short term

While celebrating with friends and showing off your progress is an important part of honoring milestones, it can make it hard to stick to healthy choices. Finding a balance between social events, being active, and eating a healthy diet is hard, but planning by scheduling workouts and meal prepping can help.

Lastly, it might sound cliche, but it truly is about the journey and not the destination. Knowing why you want to make lifestyle changes can guide you on your journey and keep you motivated along the way, and tracking and monitoring your progress as you do will help you stay accountable to your goals. You got this!

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