Stop Losing Weight & Start Managing Mass

I’ve realized that the worst part of my diet has been the ultra-processed, nutrient-deficient, empty-calorie, artificially flavored, sugar-laden, fast food narrative I’ve been fed about the importance of “weight” in the story of my health and life span.

Believing in this false narrative has diminished the state of my physical and psychological health more than any candy bar, buttered muffin, wine cooler, hunk of red meat, or bowl of cereal ever could.

It’s rubbish.

Since this revelation, I’ve been looking for a new way to view weightloss and all the ridiculous things that come along with this concept. Well, I didn’t have to go far. I actually just understood more about what weight actually is then I saw other options.

Weight vs Mass

Weight and mass are two fundamental but different concepts, especially when discussing health and lifespan.

Weight as a Measure of Gravity

Weight is the force exerted by gravity on an object. When you step on a scale, what it’s measuring is the pull of Earth’s gravity on your body.

Did you get that? The pull of Earth’s gravity on your body.

This force varies slightly depending on where you are on Earth due to gravitational variations. Therefore, weight is not a direct measure of my health or the composition of my body.

Mass and Body Composition

Mass, on the other hand, is a measure of how much matter your body contains and doesn’t change regardless of location. More importantly, it’s about what your body is made of — a combination of muscle, fat, bone, and water. The composition of this mass is crucial for health:

• Muscle Mass: Important for strength, metabolism, and overall functionality.
• Fat Mass: Necessary in certain amounts.
• Bone Density: Vital for structural support and protection against osteoporosis.

Impact on Health and Lifespan

The balance of these components in my body mass significantly impacts my health and potentially my lifespan. A healthy composition (more lean muscle and bone mass, and a healthy level of body fat) is associated with a lower risk of chronic diseases, better metabolic health, and improved physical function. These factors collectively can influence longevity and quality of life.

In summary, while weight is a measure of gravity’s pull on your body, mass — particularly your body’s composition — is more closely tied to your overall health and lifespan. A balanced body composition contributes to a reduced risk of diseases and enhances physical and metabolic functions, which are key factors in a healthy, long life.

My Recomposed Life

The goal never was weight loss. The goal is BODY RECOMPOSITION and with body recomposition you can spot produce!

Body recomposition can help you build muscle in specific areas through targeted strength training, which can change the appearance of those areas, making them look more toned and defined.

Body recomposition emphasizes overall fat loss or fat gain (when necessary), which can significantly alter your body’s appearance and improve health.

Body recomposition can help in maintaining or increasing bone density.

To manage your body mass in a way that will help ensure a longer health and life span forget about weight loss and focus on gaining more control of the way your parts are put together. A combination of specific physical activities and nutritional strategies is all it takes.

Here’s a general guideline:

Increasing Lean Muscle Mass

• Activities: Engage in regular resistance training, such as weightlifting, bodyweight exercises (like push-ups, squats, lifting heavy books), and resistance band workouts. Aim for at least 2–3 sessions per week, focusing on all major muscle groups.
• Nutrition: Increase protein intake through foods like lean meats, fish, eggs, dairy, legumes, and plant-based proteins. Ensure overall caloric intake supports muscle growth — sometimes a surplus is needed for muscle building.

Reducing Fat Mass

• Activities: Combine cardiovascular exercises (like running, cycling, swimming) with strength training. High-intensity interval training (HIIT) can be particularly effective.
• Nutrition: Focus on a balanced diet rich in whole foods, vegetables, fruits, lean proteins, and whole grains. Monitor caloric intake to create a slight deficit for fat loss while maintaining muscle mass.

Improving Bone Density

• Activities: Engage in weight-bearing exercises like walking, jogging, stair climbing, and resistance training. Activities that promote balance and coordination can also be beneficial.
• Nutrition: Ensure adequate intake of calcium-rich foods (like dairy, leafy greens, and fortified products) and vitamin D (from sunlight exposure, fatty fish, eggs, and fortified foods).

Balancing Body Composition

• Activities: A mix of strength training, cardiovascular exercises, and flexibility workouts (like yoga or Pilates) helps achieve a balanced body composition.
• Nutrition: A varied diet that includes a balance of proteins, carbohydrates, healthy fats, vitamins, and minerals is key. Portion control and regular meal times can help regulate metabolism.

Enhancing Metabolic Health

• Activities: Regular physical activity, including both aerobic and anaerobic exercises, is crucial. Consistency is more important than intensity for long-term metabolic health.
• Nutrition: Focus on a diet low in processed foods and high in fiber (fruits, vegetables, whole grains). Include foods with a low glycemic index to manage blood sugar levels.

Maintaining Functional Abilities

• Activities: Incorporate strength training, flexibility exercises, and functional fitness workouts that mimic daily activities (like squatting, lifting, reaching).
• Nutrition: A balanced diet that provides all the necessary nutrients and energy to support your activity level. Stay hydrated and consider dietary supplements if recommended by a healthcare provider.

General Tips

• Hydration: Adequate water intake is crucial for all bodily functions.
• Sleep: Ensure sufficient rest and recovery, as sleep is critical for muscle repair and overall health.
• Mindful Eating: Pay attention to hunger and fullness cues to avoid overeating.
• Consultation: Consider consulting with fitness and nutrition professionals for personalized advice, especially if you have specific health conditions or goals.

Remember, consistency and a holistic approach combining both exercise and nutrition are key to achieving and maintaining these health goals.

I like this perspective and narrative much more because it’s more true and balanced, and it gives me more options and control of what I can do to manage my mass in this world.