As a trainer in a gym, I always see people checking their weight every time they come in – before, during, and after their workouts. There’s nothing wrong with keeping track of your weight and trying to lose some, but there are a few who get obsessed and frustrated when the numbers don’t move!
Maybe you yourself have been in one of those situations where you thought you always crush your strength training, do an hour or more cardio, kill your HIIT, be consistent in your workouts, yet all your efforts doesn’t seem to affect your weight. This might make you feel unrewarded in the short term, and sometimes lose motivation.
“Your Weight is not a direct result of your Workouts.”
Instead of sulking in a corner and feeling disappointed, always keep in mind that there are other accurate factors to measure your progress. It’s not all about your weight! Here are some reasons why:
1) Your Weight Fluctuate EVERY DAY.
It doesn’t matter how long you stay on the Treadmill, or how much squats you did – your weight will vary, and will keep varying everyday. Simple things that happen every day like eating, drinking, sweating, etc. causes your body to gain or lose some. For women, you will see fluctuations of a few pounds throughout a month. If you still want to measure your Weight, write each measurement with the date on a journal and compare it on a monthly basis.
2) Your Weight Means TOTAL Body Weight.
Remember this when you step on the scale: You are not composed of just muscle, bones, and fat.
What the weighing scale shows is a combination of these three, plus every single cell of your body. It includes your internal organs, skin, hair, etc., and even the food you just ate. Think of this: the weighing scale shows how much weight you gained after eating (or drinking), but it does not mean they’re all get stuck in your body and become fat. Most of the food digested will be converted to energy, some to maintain and rebuild tissues such as muscles, and some will be excreted (or go down the ‘can’).
3) Muscle Weighs More than Fat.
You probably heard this before. But I’ll tell you that this is a common misconception! I just wrote it because it’s what some Personal Trainers (unfortunately) always say to potential clients to somehow make them feel good about their weight: ‘Muscle weighs more than Fat.’
It is wrong in the sense that one pound of muscle is the same as one pound of fat. The difference is, fat is composed of bigger, ‘fluffier‘ cells, and one pound of Fat takes more space. Also the kind of fat that you want to get rid of is the ‘subcutaneous fat’ – the Fat that is just hanging onto your skin. Take a look at the picture below:
See what I mean? The same amount of fat in terms of weight takes up more space than Muscle. Of course, those 5 lbs. of fat is distributed all throughout the body, but it’s still taking up space and adding jiggles. Muscle is more dense and they actually give the contours of your body. If you want to look slimmer, jacked, and toned you got to go for muscles!
4) Food is Fuel.
Your body is more awesome and complex than any machine ever invented. It always goes for ‘homeostasis‘ or balance in its system for it to function properly. And like any machine, it needs fuel. Whatever food you give to your body, whether good or bad, it uses for fuel.
If you have a nice sports car in your garage, you don’t just feed it crappy, low quality fuel. You want the best hi-tech, hi-grade fuel that you can find. Same applies to your body. If you feed it crappy food, it will take longer for your body to use it and it sits in your body for a while, affecting your weight! If you treat your body and give it the right food, your body will be more efficient in digesting them and give you the energy you need for your workouts!
5) Weight is Not a Reflection of Health.
You read it right. Your body weight doesn’t say if you’re healthy or not. You are probably thinking right now ‘What about the BMI?’ or the Body Mass Index. The problem with the BMI is that it was designed to assess the health of a large population, and should not be used in a per-person basis. Even the guy who invented it in the 19th century, the Belgian statistician Lambert Adolphe Jacques Quetelet, said it shouldn’t be used to determine an individual’s overall health (yes, he was a mathematician, not a doctor). So you can stop aiming for an ideal weight for your height. It just doesn’t work that way.
Look at the guy below. He probably weighs a good 300 lbs.
I bet you won’t dare tell him he’s ‘Obese’ according to his BMI.
Get the point? Now, some of you may think ‘I don’t want to look like that!’ — remember, he’s about 300 lbs of muscle. An average person would weigh around 120 to 180 lbs. Maintain that weight and go for muscle, and you’ll simply look toned and jacked.
You can keep track of your weight but don’t obsess about it. The weighing scale doesn’t tell who you are and what you’re about! Don’t let numbers affect you!
Use the numbers you see from the weighing scale to track your long-term progress. Remember that there are other things that give you a more accurate measurement of your gains like your strength, stamina, body circumference measurements, how your clothes fit, and even how you feel. Keep working hard. Make every workout count. Be consistent in your diet. Eventually you’ll get rewarded and get the nice toned, jacked look that you’ve worked hard for.
Fitness Coaching for Me can help you reach your goals. We’re here to provide you not just cookie-cutter programs, but custom made training plans that fit your needs and goals. We can help you figure out how to work on your nutrition so that you can reach your goals faster. It doesn’t matter whether your goal is to lose weight, gain muscle, or simply look good — we have the right tools for you!
Contact us here and we’ll be happy to help!