Why Your Scales Lie !

Water Weight and Fat Are Not the Same
You might think that is an obvious statement, but if it were, there wouldn’t be so many people wondering why they’re working out but gaining weight. This water weight is good weight. It is fuel within the muscles for high-intensity exercise. It is going to make your muscles look full, and keep the cells hydrated so they can do their job efficiently.
It is so important that you get over the idea of weight during your weight loss program. You’d be better off calling it a fat loss program. That’s what you’re trying to do anyways, isn’t it? Weight fluctuates drastically even during a small window of time. Fat loss is a much more stable process.

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Fitness Myth FAIL #1

FAIL- I found this series of misleading articles- due mainly to misinterpretation of basic terms and superficial understanding.
Here’s the first

………………………………………….
#1 Myth: Exercise Is Important For Weight Loss
THEY SAY-
Several clinical studies have shown that exercise does not correlate with weight loss. Diet is a much more crucial factor for weight loss. People who exercise and then reward themselves with extra calories will find themselves getting frustrated.
…………………………………………..

I SAY-
What a misleading statement! I would expect this advice to come from a slimming club and someone selling low or very low calorie meal replacements.

Exercise is essential for health and weight control, however SCALE WEIGHT is not the problem. Body Composition is the KEY.
It is only possible to maintain a healthy body, one that carries a healthy amount of body fat, with balanced nutrition AND daily activity.
Reducing calories alone NEVER gives sustainable, healthy weight loss. Your weightloss hormones will see to that.
Diets only work when you cheat. So a trip to the chip shop or cake shop after your weekly weigh in will keep you on track!
Many studies have shown that exercise can depress appetite. My clients often have to INCREASE their food intake to get results, balanced nutrition and a stress free future.

Another 19 myths to put right …

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Why Your Scales Lie

Why The Scales Lie!

When it comes to getting in shape it’s important to understand that body 
composition is the most important indicator of progress. Fat loss should be our 
goal, rather than simply ‘weight’ loss. Scale weight loss can be anything from 
fat and muscle to water or fluids and the scale can NOT differentiate between 
these things.
 Your body’s hydration level fluctuates from hour to hour and this can heavily 
influence the scale fluctuation. That’s why sodium is another important factor – 
it can make you retain fluid which can also lead to a spike on the scales.
Another factor that can influence the scale is glycogen.  Glycogen is your “fuel 
tank” full of stored carbohydrate.  This energy reserve weighs more than ½ kilo 
and is packaged with 1-2 kilos of water when stored.  Your glycogen supply will 
shrink during the day if you don’t take in enough carbohydrates.
These fluctuations are normal, and have nothing to do with fat loss.
The other important factor to consider that many people overlook is our intake 
of food and fluids throughout the day. Fact – food and fluids have a weight 
value too! If you eat a big dinner, or treat yourself to a free meal, the fact 
is you will weigh more following that – whether it immediate or the day after.
Your scale weight will even depend on whether or not you’ve been to the 
bathroom!
Fat loss is best measured using callipers (a ‘skin fold’ or ‘pinch’ test) or 
using a high tech machine that can measure the layer of fat under your skin. You 
can purchase relatively inexpensive plastic callipers and do these measurements 
at home.
 When it comes down to it, the best measurement should always be how you feel 
about yourself. How do your clothes feel, how do they fit and how do you feel 
about the effort you are putting in?
Changing your focus to goals that work on your fitness, strength and well being 
is a great way to take the focus off those scales and a number that too many 
people allow to control their feelings.
If you are putting in the effort, making good food choices and exercising on a 
regular basis then that is true success and the visual results will follow. 
Fluctuations are perfectly normal.  Expect them to happen and understand why 
they do.
Don’t let a number ‘make’ or ‘break’ your day.
How do you monitor your progress?

Sent from Jax Allen's iPhone

Lose Fat NOT Just Weight

Think Fat Loss, Not Weight Loss

 

After class last night I was lucky enough to spend time with clients that have acheived great results – they have seen body fat drop and muscle increase. One in particular works hard on her diet, she pays attention to her training program. They both train VERY hard, vary their sessons, change what they eat, sleep well, soak in Magnesium salts and always ask questions.  Fabulous, Well Done

I’ve just emailed their results to them and toght this article might help you acheive the same transformation!!  Go For It…

As you go about your fat burning program plan, one thing that you must make sure you’re doing is thinking about fat loss, not necessarily weight loss.

This is where so many women go entirely wrong. They get all caught up in what the number on the scale is telling them that they forget to even consider what type of body tissue they’re actually losing.

There’s a big difference between losing body fat and losing body weight, so it’s a must that you understand this difference. If you don’t, you may resort to extreme measures just to see that number on the scale going down.

Let’s go over some of the key points that you need to keep in mind as you move through your fat burning workout.

The Difference Between Weight Loss And Fat Loss

The very first thing that you need to understand is what this difference is. Weight loss refers to total body mass loss. This could be lean muscle mass loss or it could be body fat loss.

But, when you’re on a fat burning program, you aren’t going for muscle mass loss – it’s that nasty fat that you want out of the picture.

As such, it’s fat loss that you’re after. Lose weight and you may just look like a fatter version of your current self because your total body fat percentage will have gone up.

Stop obsessing over the scale!

The Devastating Techniques Women ( & men) Use To Lose Weight

In the quest for weight loss, many women resort to incredibly devastating techniques such as crash diets, ultra low carb diets, extreme workout programs, or even full out fasts.

This is not the best way to produce the most optimal results. Often they’ll be spending hours per day on the treadmill while eating hardly enough food to feed a five year old.

This is NOT how you go about losing fat!

The Consequences Of These Techniques

What’s really bad is what these techniques are doing on their ability to see optimal fat burning. As they use them, they’re burning up precious lean muscle mass, which is the tissue that keeps your metabolism humming along properly.

As this occurs, they burn fewer and fewer calories each day, making further weight loss that much more difficult. And if they ever do come off the crazy diet they’re using, they’ll not only gain all the weight they lost right back (as body fat), but often gain even more because of their super sluggish metabolism.

So now they’ve lost their lean muscle mass and gained fat mass – this is not a recipe for an attractive body.

The Smarter Approach

Lift those weights girl! ( & boys)

So what’s the smarter approach? A much better way to see optimal fat loss is to combine a proper resistance training program with the right diet. This is what will kick fat burning into high gear. Your metabolism will increase and you’ll burn body fat 24/7.

That means eating 5-6 meals/snacks throughout the day.

Yes, you should be eating that much – come for your assessment with us and learn how many calories you should be eating everyday.

Be consistent with your training approximately 3-6 times per week for no more than 45/60 minutes each session.

Always look at it as ‘burning’ the fat instead of ‘starving’ the fat. You’ll also get much better results by burning it off than starving it off.

So remember, lose body fat NOT body weight.

Muscle mass is far more dense tissue compared to body fat as well, so even if you are slightly heavier because you have more muscle, you’ll look smaller than someone who has more fat mass and less muscle.

Avoid the scales. Use the mirror and tape measure as an indication of how you’re progressing along with your fat burning program and you’ll be much better off.  We will assess your body fat%, lean muscle mass – for each limb and your torso. We can then suggest a daily protein, carb and water intake.

What do you gauge your progress on? Weight loss or Fat loss?

Lose Fat NOT Just Weight

Think Fat Loss, Not Weight Loss

 

After class last night I was lucky enough to spend time with clients that have acheived great results – they have seen body fat drop and muscle increase. One in particular works hard on her diet, she pays attention to her training program. They both train VERY hard, vary their sessons, change what they eat, sleep well, soak in Magnesium salts and always ask questions.  Fabulous, Well Done

I’ve just emailed their results to them and toght this article might help you acheive the same transformation!!  Go For It…

As you go about your fat burning program plan, one thing that you must make sure you’re doing is thinking about fat loss, not necessarily weight loss.

This is where so many women go entirely wrong. They get all caught up in what the number on the scale is telling them that they forget to even consider what type of body tissue they’re actually losing.

There’s a big difference between losing body fat and losing body weight, so it’s a must that you understand this difference. If you don’t, you may resort to extreme measures just to see that number on the scale going down.

Let’s go over some of the key points that you need to keep in mind as you move through your fat burning workout.

The Difference Between Weight Loss And Fat Loss

The very first thing that you need to understand is what this difference is. Weight loss refers to total body mass loss. This could be lean muscle mass loss or it could be body fat loss.

But, when you’re on a fat burning program, you aren’t going for muscle mass loss – it’s that nasty fat that you want out of the picture.

As such, it’s fat loss that you’re after. Lose weight and you may just look like a fatter version of your current self because your total body fat percentage will have gone up.

Stop obsessing over the scale!

The Devastating Techniques Women ( & men) Use To Lose Weight

In the quest for weight loss, many women resort to incredibly devastating techniques such as crash diets, ultra low carb diets, extreme workout programs, or even full out fasts.

This is not the best way to produce the most optimal results. Often they’ll be spending hours per day on the treadmill while eating hardly enough food to feed a five year old.

This is NOT how you go about losing fat!

The Consequences Of These Techniques

What’s really bad is what these techniques are doing on their ability to see optimal fat burning. As they use them, they’re burning up precious lean muscle mass, which is the tissue that keeps your metabolism humming along properly.

As this occurs, they burn fewer and fewer calories each day, making further weight loss that much more difficult. And if they ever do come off the crazy diet they’re using, they’ll not only gain all the weight they lost right back (as body fat), but often gain even more because of their super sluggish metabolism.

So now they’ve lost their lean muscle mass and gained fat mass – this is not a recipe for an attractive body.

The Smarter Approach

Lift those weights girl! ( & boys)

So what’s the smarter approach? A much better way to see optimal fat loss is to combine a proper resistance training program with the right diet. This is what will kick fat burning into high gear. Your metabolism will increase and you’ll burn body fat 24/7.

That means eating 5-6 meals/snacks throughout the day.

Yes, you should be eating that much – come for your assessment with us and learn how many calories you should be eating everyday.

Be consistent with your training approximately 3-6 times per week for no more than 45/60 minutes each session.

Always look at it as ‘burning’ the fat instead of ‘starving’ the fat. You’ll also get much better results by burning it off than starving it off.

So remember, lose body fat NOT body weight.

Muscle mass is far more dense tissue compared to body fat as well, so even if you are slightly heavier because you have more muscle, you’ll look smaller than someone who has more fat mass and less muscle.

Avoid the scales. Use the mirror and tape measure as an indication of how you’re progressing along with your fat burning program and you’ll be much better off.  We will assess your body fat%, lean muscle mass – for each limb and your torso. We can then suggest a daily protein, carb and water intake.

What do you gauge your progress on? Weight loss or Fat loss?