The Scale Is Not Your Friend

Author: Jeff Adams

Congratulations! You've chosen to embark on a journey towards a
healthier lifestyle. After much research, you've eliminated
processed foods and sugar from your diet, reduced your fat
intake, and increased your protein. Each day begins with you
dragging yourself out of bed to make sure you get in your new
workout regimen, including both cardio and strength training.

Weigh-in day rolls around and you jump on the scale, as nervous
and excited as a child on Christmas morning. Excitement quickly
turns to disgust as you realize the scale hasn't even moved ...
or worse yet, it has actually gone up!

Although it may be tempting to just throw in the towel and plop
down in front of the TV to drown your sorrows in a pint of Ben &
Jerry's, don't be so quick to give up. Contrary to popular
belief, the scale is not the best indicator of your fitness
level. It can be used in conjunction with several other tools to
help measure your progress, but should never be relied on as the
sole means of measurement.

Body Fat

A body fat analysis is a very useful tool in the quest to
become healthier, and thanks to modern technology, it's easy to
find out what percentage of your total body weight is lean
muscle mass and how much is fat.

There are several methods for analyzing body fat including body
weight scales and hand-held body fat analyzers, both of which
send a painless electrical pulse through your body. A personal
trainer or nutritionist can also analyze your body fat
percentage or a nominal fee, typically using a device known as
calipers. Each method can vary slightly, so it is important to
select a method and use it consistently to ensure your results
are as accurate as possible.

Measurements

One pound of muscle takes up 2/3 the area of one pound of fat.
They may weigh the same, but they don't look anything alike!
Need a mental image? Consider one pound of Jello sitting beside
one pound of lean, cooked beef. Which do you think will take up
more space? Obviously the Jello will and it will be "jiggly" as
well. The beef will be more condensed and solid -- leaner.

Why do I make this comparison? When you begin working out,
especially if you incorporate strength training into your
routine, you will be building muscle. In many cases, you will
initially build muscle as fast or faster than you lose the fat.
The scale will not recognize the difference between the fat and
muscle, so it is entirely possible to see only a small weight
loss, hold steady, or even gain weight although your body shape
is changing!

By tracking actual measurements, you will have a better
assessment of how your body shape is changing and improving,
even if the scale doesn't seem to agree. Suggested measurements
for comparison are chest, waist, abdomen, hips, thighs, calves
and biceps. Be sure to measure exactly the same spot each time
to keep the results as accurate as possible. Enter your
measurements in a spreadsheet or chart, updating monthly to
track your progress!

Photos Don't Lie The absolute best method of measuring your
weight loss is to see it for yourself. Have your spouse, friend,
or family member take photos of you as bare as your dare.
Remember that no one other than you will need to see these
photos, so choose a revealing outfit such as a bathing suit,
workout shorts & bra, or even your skivvies!

Take new photos each month, always wearing the same outfit.
You'll be shocked at the changes that you see and you should
remain motivated enough to make it through another month.

When you do weigh in

Be sure to weigh in wearing the same clothing, and under the
same circumstances. To make it easiest, simply weigh in first
thing in the morning, after emptying your bladder, and without
any clothes on. Keep in mind that scales can be affected by a
number of factors including moisture and how level the floor is.
Try to ensure that the scale is situated in the same spot on the
floor (I use a particular tile to line up with) and that there
is not excessive moisture at the time.

Remember, it's NOT all about the scale!

The safest, most practical method to lose weight is to eat
healthy, clean foods such as whole grains, fresh fruits and
vegetables, and lean meats as well as exercising daily. Strength
training should be incorporated into your workout routine
several times per week as well as at least 30 minutes of cardio
per day.

Find a support group that has goals similar to your own to help
you stay motivated. You may find one at your local gym, with
organizations such as Weight Watchers, or even online. Personal
Fitness Zone has an active, extremely supportive community that
is free to join at http://www.PersonalFitnessZone.com/boards/

Don't become discouraged just because the scale doesn't move as
fast as you would like. You did not put on that excess weight
overnight, and it's not going to come off that quickly either.
Use multiple methods for tracking your progress and don't rely
so heavily on the scale - you'll be much happier and more
inclined to stick with it!

read more at: http://www.weight-loss-guide.biz/Your-Friend.php

About the author:
I'm a weight loss and fitness author and I made the website:

http://www.weight-loss-guide.biz

http://www.weigthlosspad.blogspot.com