People worry about shape, size, and weight for all kinds of reasons. I think the most important thing to know is that there are healthy ways to meet realistic expectations. People quite literally come in all shapes and sizes, and being healthy is what truly matters.

Fact or Fiction?

Does muscle really weigh more than fat? – I’ve told that to myself and my friends as we’ve worked out for years. (To be clear we hit the gym to be healthy, but for me the healthier I get, the closer I get to my realistic image goals. So it’s really a win/win.) The answer is no! Muscle doesn’t weigh more than fat; 5 pounds or muscle weighs the same as 5 pounds of fat. The difference is in the composition, muscle is more dense than fat, so a person with more muscle than fat will look smaller. I read that fat actually takes up 4 times the space as lean muscle mass…ugh.. I think most of us would have taken muscle over fat any day but whoa!

There is a big BUT!

 Having no body fat is not an option!  You need body fat for your body to function properly and be healthy. I also read (this blog has been very educational 4 me!) that essential body fat protects our internal organs (which sounds important to me!) huh?… who knew?

Now its tricky cuz there is no perfect body fat percentage; age, gender, height and activity level are all factors. Why does body fat percentage matter in terms of being active?

It matters because living an active lifestyle is one key to maintaining your healthy percentage. Also because as you move and build up a larger percentage of muscle being active will get easier!

It’s A Balancing Act

To live an active lifestyle your body needs the right kind of “fuel”. Vehicles burn gas, we burn what we eat and drink. Just like gas, there is the cheap stuff and the premium. Cheap stuff is high in fat and sugar; things like pizza, cookies, pop and french fries. These foods don’t give our bodies enough healthy carbohydrates, proteins, fats, minerals, and vitamins to function properly.

So what Does?

Premium healthy beneficial foods are things like: complex carbohydrates, protein (ex:Fish), whole grain breads, fruits and veggies! [Check out Canada’s Food Guide for tips.] Again..why is this relevant to physical activity?

 What your body has to burn as fuel has a big impact on how much energy you have to power the muscles you have, and build more lean muscle!

Don’t Forget About..

Water – Why?> you are estimated to be 60-70% water (your blood, muscles, lungs, brain all contain a lot of water). It regulates your body temperature, and carries those nutrients from your premium fuel to your organs. Water transports oxygen to your cells, removes waste, and protects your joints and organs. (Once again that sounds pretty crucial to me.)[Water Tips]

Sleep – Why?>our bodies build strength and endurance through rest and recovery both during exercise but also while we sleep. Sleep is the time when our body repairs itself on a cellular level. Crazy.. I know!

Big Finish!

What I’m trying to get across in this mess of info is that looking good comes from feeling good. It doesn’t pay to deprive your body; it pays to take care of it.

I’m not a scientist or a PhD so it doesn’t hurt to do your own research. I think what you’ll find is that living a balanced lifestyle including proper nutrition, sleep and physical activity will be the key to looking, and feeling the best that you can be!

Kenji