Calorie restriction is the cornerstone of weight management, it reduces adipose tissue, systemic inflammation and often reduces the risk of unfavorable cardiovascular outcomes.
The goal in weight loss is not only addressing fatty tissue but importantly preserving fat-free mass. Skeletal muscle, that is lean body mass plays a vital role in metabolism, locomotion, muscle force and the principal contributor to resting energy expenditure.
Resistance training is the most effective strategy for preserving fat free mass, which in turn improves body composition during weight loss. Aerobic exercise and not exercising at all during dieting can bring great results in weight loss but by adding resistance training adipose tissue is reduced and at the same time there is a positive effect on muscle preservation.
A leaner, stronger physique due to resistance training may not be necessary to lower body weight as mentioned. Lifting weights may in fact make adipose tissue loss more difficult to monitor the results when using a scale as muscular tissue is being retained or increased as one tries to measure the lost body fat.
A well studied and documented strategy to monitor fat loss is to measure abdominal circumference regularly. Abdominal circumference reflects visceral adipose tissue accumulation rather than total body mass, a tactic to use along with the scale when adding strength training to your longitudinal health goals and accurately monitor results.
To take waist measurements The World Health Organization recommends measuring the waist in a horizontal plane midway between the lowest rib and the iliac crest, which is the highest point of one’s pelvis easily found by placing your hands in your hips.
Get Strong, Be Strong and Stay Strong manage your weight with diet, cardiovascular activity and Pendulum resistance training.
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