Dave Gleason CSCS

Learn how to evaluate your own progress like the pros do!

Lose 6 pounds in 3 days!  Take off 10 pounds by summer guaranteed!  The 5 secrets to shedding unwanted pounds for good!

Familiar headlines?

Spend a bit of time at the magazine section in any store and count how many headlines grab you because they depict an article about losing weight.  After all, the weight loss industry (yes it is an industry now) is a multi-billion dollar entity.

Most of us have heard that muscle weighs more than fat.  But what does that mean.  Does the general public really care? Do you care?

The scale is an easy way to judge ourselves and how we are fairing on the battle against the bulge.  The scale is of no value by itself because it is only telling you part of the picture and there are much better ways to deal with your progress that will help ensure the "stick-to-itiveness" needed to change your body.

What if you could drop 1, 2 or 3 sizes…only to see the scale move in your favor by a few pounds?  Would know, or would you just be accepting the compliments as they come rolling in?  Better yet -- would you tell anyone?

What actually happens to real people needs to be explained so the endless cycle of start, discouragement, stop, restart with a new plan, discouragement, stop, etc. - ceases once and for all.

Here is the deal:

Roughly 80% of you muscle tissue is made up of water.  Muscle loves water.  When a muscle is used on a regular basis (i.e., exercise program) it tends to hold a bit more water compared to the muscle tissue of a couch potato.  With that said, we all know that water is heavy.  Don't believe me…go pick up a gallon of water which is coincidently about the amount of water you should consume per day.

Now, let me share a very real life experience with you.  Suppose someone you know has been doing everything right for 4 weeks.

That includes:

Eating soundly
Resistance training
Cardiovascular exercise
Rest

At the completion of the 4 weeks your very excited friend steps on the scale for the first time…"I ONLY LOST 1 POUND!"  I knew it wouldn't work - again!

Little does you friend know that the likely scenario is as follows:  4 pounds of fat have vanished from their body and their now healthier muscle tissue is holding 3 pounds of water.  That is a 7 pound change in 4 weeks and that is a great accomplishment.  Sure it doesn't stack up to the "guaranteed 20 pound loss" to join your gym or if you buy that be-all end-all exercise machine…but that's my point.

A seven pound change will elicit a change in the way one's clothes look and feel!

Now some people will lose more than others due to too many factors to list here (an article for another time).  I will say this…the percentage of the population that has medically related issues, metabolic or otherwise, is very small.  For most of us -- we create our metabolism we are not victims of it.

It's time we are honest with ourselves and start celebrating every change we make.

4 ways to evaluate your own progress:

1. How do your clothes fit?  Are they getting loose?  Are you tightening to another belt loop?  If so, you are losing FAT!
2. Scale weight -- Weigh yourself once a week at most.  Take an average every 4 weeks.  You are looking for 1-2 lbs. of scale weight on average…that means some weeks you are down and some even up!
3. How do you feel?  Are you full of energy?  Are you feeling stronger?  Are you sleeping better?  If so, you are on the right track.
4. Do you feel hungrier now that you have begun to exercise consistently?  If so, most likely you have already begun to increase your metabolism.  Do yourself a favor and DO NOT eat more unless you are feeling more fatigued and or your workouts are becoming more difficult without adding any intensity (weight, reps, speed, base of support, angle etc.).

Take these tools and celebrate your successes no matter how small they may seem.  There is more that meets the eye when it comes to judging ourselves by only stepping on the scale.

I think you will agree that when you:  look better, have more energy, reduce the risk of many diseases, can do the things you want to do…pain free, look younger, have more strength, have more flexibility (need I go on?) weight loss on the scale will be a nice fringe benefit! 

I know prevention and intangibles are a tough sell compared to straight weight loss…but I had to try!

Dave Gleason CSCS

www.HomeOfficeWorkouts.com