More than anything, lifting weights (with a proper routine and form) recruits the most muscle mass. This results in the best possible rate of fat loss. Ever wonder why that guy you see running at 5am every day looks like a fat, skinny guy? This is why.
To start, pick up Strength Training Anatomy. Find one exercise in each section, and PAY ATTENTION to the warnings about posture/form. How many reps and sets? Well, that depends on what you are trying to accomplish. For weight loss, the standard 3x10 is not a bad place to start for the self-trained. If you don't know what you are doing, or are scared of the weight room, pay a trainer for one session to show you around or complete one of our Weight Training Familiarity workshops.
19.4.12
17.4.12
DF: Scales Lie
There have been a number of discussions lately in the personal trainer circles I run in about clients stepping on the scale and hating the numbers. Scales Lie.
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
Yes, the scale provides you an answer. No, it is not the answer to the question you are asking. It is telling you exactly (depending on calibration) how much the muscles, fat, bones, mucous, water, etc. in your body weighs standing on the surface of the Earth at that precise moment. If you were standing on Mars, it would tell you something different; seriously. And, in 5 minutes? Who knows. As water is 1 pound per pint, if you haven't peed since you drank two glasses...you see where this is going, right?
The question you are asking yourself is, "Am I fat?" or "How is my body doing?" The answer you are getting is 42.
Ok. So, now that we have sorted that out. Promise me you will no longer use the scale for this. The scale will give you one piece of information in a Body Composition Analysis - and that is a starting point to subtract other items to get your lean muscle mass. PLEASE quit asking the scale questions it can't answer.
Now. What can answer those burning questions about fat and body composition? Well, the best answer is a full BCA. If you don't want to shell out for one, (I promise you it is worth it.) then at least buy yourself a set of calipers and a soft tape measure. Learn to use the calipers and write down your fat % and your measurements for your neck, arms forearms, chest (below the breasts ladies), waist, hips, thighs, calves. (Just use the right side of your body.) Pick one day of the week. Pick one time. Complete this every week at said time on said day. This will tell you how your body is adapting to any exercise you are (or are not) doing. Oh, and if you must climb on the scale, take the caliper percent body fat, subtract it from 100, and multiply the answer by your total mass to get your lean muscle mass. Yes, this includes bone too, but you have to feed those cells as well. ;)
Or, just sign up for a BCA today. The initial one includes the calipers and tape measure - and your first 4 weekly updates. After that each four week segment is a follow-up at a lower price.
To kicking the scale habit...
New Blog Schedule
Finally, our updated blog schedule (NEW ITEMS!):
1. Daily Lifestyle Fact - Tuesday and Thursday 10am MDT. Tuesdays will cover nutrition/diet and Thursdays will cover lifestyle/exercise.
2. Your Question - Wednesday 12pm MDT. Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a FREE BCA including the Defender calipers and Orbi-Tape to keep!
3. News Supplement - Friday 8am MDT. You'll get a digest version of what we found pertinent in leading journals and news sources.
Defender and Orbi-Tabe are trademarks of Sequoia Fitness. We are authorized dealers.
1. Daily Lifestyle Fact - Tuesday and Thursday 10am MDT. Tuesdays will cover nutrition/diet and Thursdays will cover lifestyle/exercise.
2. Your Question - Wednesday 12pm MDT. Submit your question on our website or on Facebook for the trainer to answer! If your question is used, you will receive a FREE BCA including the Defender calipers and Orbi-Tape to keep!
3. News Supplement - Friday 8am MDT. You'll get a digest version of what we found pertinent in leading journals and news sources.
Defender and Orbi-Tabe are trademarks of Sequoia Fitness. We are authorized dealers.
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