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Debi Pillarella, MEd Responds:
The best way to increase lean mass and decrease body fat is to combine cardiovascular exercise (a minimum of 30 minutes, most days of the week) with total body strength training (two or three times a week with eight to 15 repetitions of exercises for the major muscles of the body). That said, no one should live or die by their scale weight or body-fat numbers.
Using only your body weight as an indicator of health and fitness can be misleading because your total body weight is the sum of three measures: lean weight (bones, muscles, tissues, organs), body-fat weight, and water weight. For a more well-rounded approach to fitness and health, use your scale weight and body-fat assessment, along with a tape measure, clothing fit, and energy level to track your personal trends.
Remember that having a certain amount of body fat is vital. Fat cushions, protects, and insulates body tissues and organs as well as provides essential nutrients. Trying to achieve a body-fat percentage that is too low can affect your essential fat stores, and can lead to other problems.
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Debi Pillarella
MEd
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