The Scale is Not Your Friend!
Most people who want or need to lose weight will eventually stand on the scale in utter frustration. The scale is a definite measure of total weight. It is not, however, an indication of our body composition: How much of our body is made up of fat. There are cases of bulimics with 50% body fat and low total body weight. Weighing less is not seeing the bigger picture of our overall health. A body composition analysis and a full blood work-up combined with a VO2Max test would probably be most comprehensive. Since most don't have access to all of those tests, sometimes a scale is the best you can do.
What is the best way to improve your body composition? Strength training, of course! It has even been proven to lower LDL Cholesterol, by transferring the LDL out of the muscles. Imagine that, something that helps to lower your cholesterol; all you have to do is increase your muscle mass. The benefits of this miracle are better functioning muscles and more muscle tone. Sometimes the number on the scale stays the same. Sometimes that number stays the same because you are putting on muscle. It is pretty UNcommon to have the muscle gain equal to the fat loss in most 12 week studies. One study showed no significant weight loss over 12 weeks of just strength training, but a "trend toward an increase in fat free mass." Many of these studies show small changes over the 12 weeks but those who lifted weights AND did cardio exercise lost more weight when combining diet, exercise, and strength training. Diet lost 15lbs; cardio lost 17lbs; weights, cardio, and diet lost 20lbs! In 12 weeks!
The scale can be frustrating if you don't have realistic goals AND actions. If you weigh yourself every 2 weeks you should see changes in the healthier direction. If you do not see adequate shifts on the scale, then something needs to change. However, if you SEE changes in your muscle tone and the scale reflects no movement then your clothes and the naked test are the real tests. Now don't think I am going to tell you you can eat what you want. Your body will tell you what it wants to eat.
Why not perform your own test? Your very own 1 person study, you will prove those studies right or wrong either way. It doesn't matter how old or out of shape you, commit to 13 weeks of heathy change. That is 91 days of diet and exercise to change how you feel inside and out. In 90 days you have the opportunity to begin test driving a new body, your new body. It will perform better. Sometimes you weigh the same but look and feel better. So commit to the challenge of exercising for 90 days to improve your physical performance. Make sure your doctor has cleared you to exercise and then begin.
I suggest beginning by writing your goals down. Choose a fitness goal, a sleep goal, and an eating goal. Keep them handy and follow them. Make yourself accountable.
The night before you begin your 13 week diet and exercise program here are a few things you can do:
1. Weigh your self and write down the date first and then the weight. Write it on your mirror where you brush your teeth in the morning.
2. Put on that pair of pants, or shirt that is just a little bit snug. Write your weight and date on the tag. (Put them back on every 2 weeks)
3. Begin your exercise program with a good nights sleep.
4. Write your goals for the next day.
Once you have begun
1. Try exercising for as many days as you can.
2. Listen to what your body communicates to you. Is it telling you it's tired or that you need rest? Are you drinking enough water? Was the last thing you ate going to move you in the direction you want?
3 Be responsible for your own actions. If you know you "should not be eating this" THEN DON'T!
4. Find some support. Begin the program as a family, you can all be healthier together.
5. Honor the commitment you are making to yourself. .
6. Do not get on the scale more than every 10 days. .
7. Be nice to yourself. Don't beat your self up if you miss a day.
8. Make yourself proud.
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