After losing 15kg (33lb) from mostly food only weight loss,
I did a 3 month fitness experiment, I wanted to see what my results would be if I continued eating my 4 meals a day True Banting diet, and did just 3 fitness sessions a week that were only 20 minutes long. (3 x 20 minutes a week)
I went to a radiology clinic and had a DEXA Body Composition scan, this is one of the most accurate forms of body scan testing available today, you'll see my before and after simple numbers listed below for the following areas:
Body Fat Percentage (%)
Total Mass (Weight)
Fat Mass (Fat Weight)
Lean Mass (Muscle Weight)
BMC (Bone Weight)
3 Month Experiment
3 Month Experiment
As a result of doing only 1 hour of training each week for 3 months, (3 x 20 minutes a week) I not only reduced my body fat by a further 4kg, but I also increased my lean muscle mass by 3kg.
4 fat kg's lost, 3 muscle kg's gained, that meant my body weight reduced by only 1kg, (86kg down to 85kg), which after already losing 15kg's in the previous 12 months (101kg down to 86kg) as a result of mostly food only weight loss, I'm not going to get much lighter than the mid 80's.
This demonstrates the importance of using another form of measurement other than scales, (when a fitness program's involved) even if it's just measuring your waistline with a tape measure, a tape measure's so simple to use, and it's a great measuring system too.
Body Fat Percentage
There are quite a few body fat percentage charts you can find online, I like this guideline because it lists a HEALTHY range. My entire Improvement After Movement program is about HEALTH, you don't have to be super lean to be healthy.
These two charts, male and female, were part of an article written by dietician Julia Denner in November, 2019 on the Runtastic website.
Finally, this wasn't a 3 month challenge, it was a 3 month experiment, my entire program is about long term sustainability, it's about being able to maintain a fitness program for the rest of your life, (20 minute fitness sessions, 3 times a week) I think that's something that can be continued long term for most of us.