Expert: Ryan Hale - 4/20/2009

Question
Ok well Ill first say that I am not anorexic... BUT I did recently go on a weight loss program and i lost about 40 pounds. 200-160. I am 17 years old and currently weight about 159-163 due to fluctuation. I lost the 40 pounds in about a 12 week span... I did somewhat of a "crash diet" and Ive heard that when you crash diet your body stops burning fat and stores fat... and then burns muscle instead. is this true? Also, my quest for a 6 pack is burning inside me!!! But to obtain it... I know I need a low body fat percentage and I need to build up the muscle in that area. But I don't know which I should do... I don't want to lose anymore muscle but I do want to lose body fat... but i don't know if my body fat is low enough and i need to build muscle back. Here is a picture can you try to use your best judgment and tell me what to do?

http://s145.photobucket.com/albums/r202/andyfan69201/?action=view¤t=Mar302...

Answer
Chris- 40 lbs in the amount of time you describe is a lot in a short amount.  The reason experts recommend slow weight loss is to give your body time to adjust and get used to new eating habits.  If you lose it quickly, it's often because of some gimmick or a radical eating change that isn't sustainable for the long haul.  Hopefully, you can maintain a healthy eating program now that you're off to a great start.  The other thing is that weight fluctuations occur with crazy diets because as soon as you eat a normal meal or a few, the body starts putting the weight all back on.

It is true that your body burns the fat last.  Our bodies are designed to keep fat on as long as possible for the days when food was more scarce (you know...caveman days and such).  Even people who starve to death have a little bit of fat under their skin...we never have 0.  The body builders get huge, eating and lifting.  When the competition nears, they start their "taper."  That's when they keep lifting but cut their diet way way back.  Then when the competition is close, they cut it back even more to where they are eating only protein and only a few bites of carbs per day.  They will tell you it is hell and it is to try to live like that for long.  So, losing weight and then trying to put on muscle is a big challenge because you have to eat.  Just make sure it is "clean" wholesome food and not "sloppy" weight.  A six pack is fine but you are right that you have to have a very low body weight.  In fact many models and people you see looking ripped only look like that for a short time when they are doing shows and shoots.  I know some fire fighters who do those calendars looking all buffed...they are normally very fit and look good...but they don't always look super cut like that either.

I would suggest getting with a personal trainer and working on a training program to start adding muscle.  They can also help you with your diet so you are supporting your training with good fuel.  You have to support the muscle you have and the muscle you are trying to gain with protein number one, but with enough calories period.  I've worked with college football players who will work all summer for 6 hours a day and eat like crazy to gain 10 or 15 lbs of muscle.  It's hard to gain weight and make sure that it's "quality" weight.

 Strive for health and fitness, work on the abs, but realize that you can't be at peak fitness ALL the time.  Make diet and training adjustments before the trip to Cancun or an athletic competition.  That way you are healthy and only 5 or so pounds away from being really cut, rather than 50 lbs away and having to crash diet to get to your goals.  Let me know if I can help further.