Weight Loss Diets That Work vs Fat Loss Diets That Work - What is the Difference?

Weight loss and fat loss have become synonymous in most circles. However, these terms can be very different. A diet can cause weight loss with very little fat loss. Lose of lean muscle tissue or water may show up as weight loss, but could cause an increase in fat stores. That is why using multiple tools to gauge success is important. How your clothes fit, how you look in the mirror, comments from other people, and the pinch test are all great tools to supplement the scale when gauging success during a diet.

The body still has starvation protection built in from prehistoric times and when it senses a change in caloric intake, it will slow the metabolism and store as much energy as possible. In this stage it stops building, or rebuilding, cells and conserves energy, using those nutrients for energy. Lean body tissue cannot be rebuilt and is lost. At this point, due to bones losing density and muscles losing mass, the body is more susceptible to injury. The infection fighting capability of the body is severely impaired as well, which causes an increase in the risk of infectious diseases. The body loses excess water through the waste removal system, as well. A lot of dieters also take diuretics, while decreasing their water intake, hoping to increase total weight loss, leading to serious dehydration.

Although the scale may register a lower number after a loss of body water, failing to replenish that water can lead to serious health problems. Water is essential for many of the body's functions, including cooling, keeping fluid (blood) levels up, and assisting with various metabolic functions. Chronic dehydration may develop if water intake does not match water output (through urine, sweat, respirations, etc.) Dehydration can damage many of the body's vital organs, including the brain. So, although water loss will register as weight loss, the dieter's health will suffer.

Exercise may help the body shift into a fat loss mode. Easy- to moderate-level exercise done for an extended period (at least 30 minutes) will put the body into fat burning mode. Exercise that is too strenuous results in more carbohydrates being burned than fat. The muscles use glucose for energy and they have stores of carbohydrate energy right inside the muscle tissue. This carbohydrate energy is good for short, powerful bursts such as running, swimming, lifting weights, etc. Since fat burning is the goal, you want to select exercises that will result in the fat burning furnace being turned on. Walking, slow jogging, easy biking, or other low intensity exercise is perfect.

A fat loss diet, versus a weight loss diet, will lead to less body fat. Exercise may increase the metabolism and support fat burning to keep that fat off. A weight loss diet may lead to water or lean tissue loss with no cosmetic or health improvement at all. Seek a diet that leads to fat loss not just a weight loss diet. Look for a diet that uses food to shift the body into fat burning mode.

The '7 Day Kick Start Diet' is a free diet plan that will help you kick start your weight loss. If you just got to lose a few pounds or if you have dozens of pounds to lose doesn't matter. This is a great way to initiate your weight loss in the most effective and healthy way.

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Standard or Olympic Weights - What's the Difference?

Weight lifting is one of the best ways to develop muscles so it's no wonder why this is such a popular workout. Are you someone who decided to start a weight lifting workout, yet you're not sure what weights you should buy? Basically, there are two types of weight plates- standard or regular plates and Olympic size plates. Here are the differences and the pros and cons of using each.

Bar diameter

The entire bar of a standard weight is 1 in diameter. It is often used at home and is designed to take standard weight plates with 1 holes. Though they can also take Olympic plates, the plates will not fit properly since their holes are larger. So if you want to use Olympic plates on a standard bar, it is recommended that an Olympic adapter sleeve should be purchased for the plates to fit tightly on the standard bar.

On the other hand, Olympic size bars are 2 diameter on the ends. With this, they will only take Olympic weight plates which also have 2 diameter holes. You can't mix and match these two weight plates because the bar diameter varies on the sleeves onto which the weights are being slid and secured.

Competition rank

Olympic size bars are usually the ones being used in competition, while the standard or regular type is often chosen by beginners because of the idea that Olympic bars are just for pro athletes and power lifters.

Strength and stability

Standard weight bars are not as thick and heavy as compared to Olympic weight bars. Thus, a standard lifting bar will start to bend when loading somewhere over 200 pounds. On the other hand, the Olympic bar is sturdier and can handle several hundred pounds safely without bending or bowing.

Price

Typically, the regular bars are cheaper since they are lighter and require fewer raw materials when manufactured.

Grip

The middle portions of these two types of bars differ slightly. In Olympic bars, it is 1/16 or 1/8 thicker than the usual size of standard bars with just 1. As a result, bars that are larger in diameter are easier to use for dead lifts. The grip is more stable and secure so you can maximize your weight lift workout.

Beginner's choice

Standard dumbbell handles are 14 inches long while Olympic dumbbell handles are 18 inches. And it is common for people, beginners to be specific, to prefer the shorter ones for their weight lifting exercise.

Protective coating

Most standard weight plates have plastic coatings. If you're planning to use these dumbbells in an intensive workout for a long time, then plastic coated plates may not be a good choice for you. Over time, the plastic will peel off and it could make them unstable or even unsafe to use. Your grip and your routine will surely be affected. However, rubber encased plates will be more durable.

Equipment choices vary according to the goals of the user and of course, budget. Each has its own advantages and disadvantages. Evaluate and compare thoroughly before starting a weight lifting program because not all bodies are the same. What works for others is not a guarantee that it will also work for you. Do some research and try out the different types of weights at the gym or store to help you decide which exercise equipment would be most beneficial to you.

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Laura Schneider is a website developer who is also a health and fitness enthusiast.