The document discusses the importance of focusing on fat loss rather than overall weight loss for achieving an ideal body composition, emphasizing the role of lean body mass and nutrition. It highlights the differences between subcutaneous and visceral fat, and provides case studies to illustrate the effects of diet and exercise on body composition. Key recommendations include a balanced diet rich in macronutrients and a combination of cardio and strength training for effective fat loss.

1. Lose Fat Not
Your Weight
Presented by
Prema Kodical
Weight Management Consultant

2. Five components
of fitness
•Cardiovascular Endurance
•Muscular Endurance
•Musculo-Skeletal Strength
•Flexibility
•Ideal Body Composition

3. Case Study 1
• Four males – A, B, C, D – height 5’5”. Their
Ideal Body Weight should be 60 kgs
• A – weighs 56 kilos
• B - weighs 59 kilos
• C - weighs 70 kilos
• D - weighs 75 kilos
• How would you rate them? Overweight,
Underweight or Fit?

4. Body Composition
• Lean Body Mass (LBM)
• Fat
• Besides Fat, everything else in the
body is your Lean Body Mass (LBM) -
this includes your muscles, bones,
ligaments, tendons, fluid and tissues.
• LBM contributes mainly to body
weight.

5. Body Fat
Body Fat is need in limited
amounts
• For Men – 10-15% of your body
weight
• For Women – 15-20% of your body
weight

6. Types of Body Fat
Two types of Fat
• Subcutaneous Fat – just below the skin. This makes
you look thin or fat. Excess also causes Knee Joint
Problems. Function – Fat Storage, Insulation –
Liposuction is sucking out this fat, it’s just cosmetic.
• Visceral Fat – fat surrounding your internal organs –
Functions – Protection of internal organs- excess of
this poses health risks – diabetes, CV diseases, BP,
Thyroid, hormonal problems.
• Below the navel circumference
• For Men > 90 cms/35”
• For Women > 80 cms/31”
Increased risk of CardioVascular diseases

7. Case Study 1
• Four men – A, B, C, D – height 5’5”. Their Ideal
Body Weight is 60.
• A – weighs 56 kilos, Fat % 25 %
• B - weighs 59 kilos, Fat % 22 %
• C - weighs 70 kilos, Fat % 15 %
• D - weighs 75 kilos, Fat % 30 %
• Now, how would you rate them? Overweight,
Underweight or Fit?
• Who is fit?

8. Inches Vs Muscles
• Body Fat is light and contributes mainly
to increase in inches.
• It’s like comparing 1 kilo bag of Cotton
and Iron. Which is heavier? But which
looks bulkier? Why?
• Fat does the same thing to your body, the
more body fat you have, more bulky will
your body look.

9. Lean Body Mass
• Muscles are heavy and contribute mainly to
increase in body weight.
• Muscles are compact and give you a lean look
• Ideal Body Composition makes you look toned.
• You do not have loose skin when you have good
muscle mass.
• Body Composition is 20 % genetic and 80 %
dependant on our lifestyle – food habits,
exercise, eating pattern.

10. Fat Loss Vs Weight Loss
• Lose Fat Not Your Weight
• It means that when people want to
become thin or shape up, they have
to focus mainly on Fat Loss, not
Weight Loss or Muscle Loss.
• The correct term is Fat Loss.

11. How is Fat Loss achieved?
It’s a combination of
•Exercise
•Nutrition
•Adequate Rest

12. Which kind of exercise?
Exercise should be mix of
Cardio and Strength Training
• Cardio increases your
CardioVascular and Muscular
Endurance.
• Strength Training increases your
Muscle Mass.

13. Importance of
increased Muscle Mass
• Increases your BMR
BMR – Basal Metabolic Rate
• The amount of calories your body burns
even at rest.
• Higher the BMR, more is the calorie
burn. With high BMR, you burn calories
even while you are sleeping or sitting.

14. Muscle – Fat
Relationship
• Muscles and Fat have an inverse ratio.
• More Muscles - less Fat and vice versa.
Reason:
Muscles increase our BMR and
increase the fat burning process
in the body.

15. Nutrition Benefits
• Nutrition Makes You Shapes You
• Abs are made in the kitchen. Same with
the rest of your body. Nothing is as
important as what you put into your
mouth.
• Nutrition is 24X7. There’s no off period or
pause button
• Food is the best fat burner

16. Macronutrients
• Carbohydrates
• Proteins
• Fats
• Water
Unfortunately, the average Indian diet focuses
only on Carbohydrates and Fats.
• Proteins are almost non-existent.
• Water. Many have it only when they feel
thirsty. The recommended dosage is 8 to 10
glasses/day. Water is a good fat burner.

17. Importance of macronutrients
• Carbohydrates
- Too much will make you fat
- Too little will make you feel weak
• Protein
- Adequate amount will make you burn fat
• Fats
- Too much will make you fat
- Too little or no will not give you satiety
and make you hungry soon

18. The Balancing
Act
• Eat a balanced meal containing all
the macronutrients in the right
proportion.
• Lose mainly Fat Weight not
Muscle Weight
• Fat Loss = Inch Loss + Weight Loss
but Inch Loss > Weight Loss

19. Case Study 2
Case A
• Weight Loss – 2 kgs/mth
• Inch Loss – 1 inch/mth
Case B
• Weight Loss – 4 kgs/mth
• Inch Loss – 6 inches/mth

20. Wrong Diet…Wrong Workout
Case A is a result of
• Crash diet/low calorie diet
• Inadequate proteins
• Excess Cardio
• No weight training
Case B is a result of
• Proper balanced diet
• Combination of cardio and weight training

21. Shattering Myths
• Only men need muscles
• Weight training is only for men
• Muscles make a person bulky
• Women, especially, complain of
a bulky look after they start
weight training

22. To know more about me, feel
free to check out my website
www.weightmanager.in
You can call me
8879410893
or write to
shapeit123@gmail.co
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