Body Transformation, Weight Loss, Health and Beauty

You can't transform your body without significant fat loss. Fat loss will make your body more healthy and beautiful (lean). Fat loss will also lead to lasting weight loss.


What if the bathroom scale only showed you your body fat percentage and not your weight?That wouldn't be a bad thing. A woman or man with 10-15% body fat is never a bad thing. A body composition change (less fat, more lean mass) is the key to permanent weight loss.



In a study led by Eric J. Jacobs, PhD, American Cancer Society strategic director, Pharmacoepidemiology, researchers examined the association between waist circumference and the risk of death among 48,500 men and 56,343 women age 50 and older who had taken part in the Cancer Prevention Study II Nutrition Cohort, a subset of the larger Cancer Prevention Study II (CPS-II).

“We were interested in looking at waist size because it’s strongly correlated to fat tissue in the abdomen, which is the most dangerous kind of fat issue,” said Jacobs.

Jacobs and his colleagues found that people with very large waists (47 inches or larger in men, 42 inches or larger in women) had approximately twice the risk of death compared to those with the smallest waists (35 inches in men, 30 inches in women) during the study period.

And, this is the interesting part about the study: it didn't matter if the person was normal weight, overweight or obese (according to body mass index).

“We found a pattern showing that expanding waist size was linked to a greater risk of dying regardless of body weight,” said Jacobs. “Similarly, people with the smallest waist sizes had the lowest risk. The take home message here is watch your waist size regardless of your weight.”

Give yourself the best chance to live a long, healthy life! Transform your body to lean.

If you lose 20 pounds in 10 days using severe calorie restriction with no exercise (you probably won't have the energy to exercise), just about all of that weight loss will be lost muscle mass.

Increase your muscle mass (with regular strength training) to permanently speed up your metabolism. Your body has to work harder to maintain muscle mass. You need to build a lean body that will give you good health and one that will last through the years of your life. If you rush the fitness process, it won't work.

Here are 4 tips to help you transform your body:

1. Make the commitment to a lifetime of fitness and not just to a 4-week or 8-week exercise plan.

And, you can't just go to the gym and "haphazard" your way to fat loss and weight loss success! Becoming fit is not "rocket science" but its much more than "gym science."

A good fitness plan is based on basic science, research and evidence. A good fitness plan is also unique for every person. Two people following the same program will get different results because of individual differences.

Don't underestimate the value of a personal trainer. Besides helping you visualize your fitness and health goals, a personal trainer will give you expert guidance and feedback. A personal trainer will also be your accountability partner.

2. Be honest with yourself (like why your fat loss efforts failed in the past) and set realistic fitness goals.

3. Improve your eating habits day by day based on a sound nutrition plan. You may need to make small changes at first. An example would be to cut out processed foods and replace them with whole, natural foods. You may need a pantry makeover!

Don't starve yourself (severe calorie restriction). This will only encourage your body to store fat because it thinks you are starving. Eat small meals every 3-4 hours to keep your body energized and to keep your metabolism humming.

If you watch and believe weight loss infomercials, you will never have lasting weight loss.  Businesses are trying to make money off of you and they'll lie, tell half-truths or present unproven facts to get it. You have to make a choice to believe or not believe those lies.

Fad dieters are always looking for the next pill, diet or fat blocker to change their bodies. The dream never comes true. Doctors, dietitians, and fitness experts agree that the best way to burn fat and lose weight is to eat higher quality calories, exercise regularly and increase your daily activity. Don't look for shortcuts.

If you don't incorporate healthy lifestyle habits while you are trying to lose weight, your weight loss won't last. This is basically common sense. If you get adequate nightly sleep, limit excessive stress, don't smoke, limit excessive alcohol consumption, exercise regularly and eat mainly whole, natural foods, you will have a healthier/fit body. Practice these types of healthy habits on most days.

Forget the quick weight loss gimmicks (they lead to yo-yo weight loss and even more weight gain)! There are no quick solutions to permanent fat loss and weight loss.

4. Adjust your lifestyle to "fit in" exercise. That doesn't mean you need a gym membership. You need to be intentional about staying active (like walking every day) and exercising regularly. A home workout will do the trick.

You can have it all.....just do it the right way!





About Mark

About Mark

Mark Dilworth is a Lifestyle and Weight Management Specialist and since 2006 he has owned Your Fitness University, Her Fitness Hut, My Fitness Hut, Sports Fitness Hut.

Mark has helped thousands of clients and readers make lifestyle changes that lead to better long-term health, which includes acceptable body fat and ideal body weight.He does not recommend fad diets, quick weight loss gimmicks, starvation diets, weight loss pills, fat burner supplements and the like.