Tag: Strength Training

Categories
Weight Loss Exercise

Is a Measuring Tape Better Than A Scale?


The need to lose weight is something that many of us have. The truth is, however, that we should be seeking to lose fat specifically. Muscle weight is fine, but weight from fat is not.

The problem is that it can be hard to measure your progress when you’re making effort to lose weight. This is especially true if you work out regularly as part of your weight loss process. If you incorporate strength training three to four times a week, you may gain muscle, which will add to your weight. This is not a gain in fat, but in muscle.

The Problem With Scales

If you use a scale to measure your progress, you can never tell the difference if the weight you lost or gained is water weight, fat, or muscle. This is why a measuring tape is more appropriate to track your weight loss progress. By using a measuring tape, you can see if you are losing inches off your body. When you lose inches, chances are you are losing fat. And ultimately, that’s the whole point of losing weight.

Does this mean that you should throw away your scales and rely completely on a measuring tape? Not necessarily. Use both to measure how far you’ve come with your weight loss efforts. Use the number of the scale to see if you are heading in the right direction, and reconfirm whether it is fat that you are losing with a measuring tape. This way, you get a way better picture of how things are with your weight loss. Weight varies from day to day, but fat loss is less variable.

Go Beyond The Measurements

Besides the scale and the measuring tape, what else can you use to measure your weight loss? Well, you can judge by whether your clothes are becoming looser, and whether you feel lighter and fitter. These may be more subjective, but sometimes all you need to confirm that you are losing weight is the fact that you can fit into your old jeans.

Many people also report feeling more energetic, and generally happier and more confident in themselves. So, even if the scale shows slow progress, don’t discount this kind of evidence when it comes to motivating yourself by knowing that your efforts are paying off!

If you want the most accurate measurements possible then there are more ways to measure body fat – calipers, for example. Just know that, by tracking your progress every day or every week, you’ll help keep yourself motivated to continue.


Comments

comments

Related Blogs

  • Related Blogs on Fitness
Categories
Weight Loss Exercise

How Fast Should You See Results When Trying To Lose Weight?


Losing weight is no walk in the park. You probably already know that it is a difficult process, one that requires willpower, patience, and determination. We all know that we need to weight, but we all want to see results yesterday! The main question people have when they first set out on a weight loss journey is ‘How long is this going to take?â? The answer to that is complicated, to say the least.

How Your Metabolism Plays a Part in Results

Your metabolism is the key determinant in how fast you see results when you try to lose weight. Some people have faster metabolisms than others; men generally have faster metabolisms than women. Similarly, younger people tend to have faster metabolisms than older people, and more muscular people have faster metabolisms than their less muscular counterparts.

Therefore, your individual metabolism is what decides how fast the weight slips off. This is also the reason why you should not compare how fast you lose weight to other people. They may have a faster or slower metabolism than yours, so what works for them may not work for you (yes, that super skinny friend of yours who swallows down meals in large quantities but never gains weight probably has a much faster metabolism than yours).

Is There Nothing You Can Do?

running-beachWell, don’t lose all hope if the pounds seem to be slipping off you at the rate of a snail trying to run 100 yards. There are several things you can do to keep your metabolism running much more efficiently (read: faster).

Firstly, it’s important to avoid diets that restrict your calories too much, as this will slow down your metabolism in the long run. Also, exercise regularly and incorporate strength training into your workouts so that you can increase muscle mass, which will rev up your metabolism as well. Keep your body guessing by constantly mixing up your workouts and mealtimes, so that your metabolic fire will be running at full speed all the time.

So, don’t worry about how fast you can see results. Just focus on your weight loss efforts and see to it that you are dieting and exercising effectively. If you do everything right, you should see some progress over time.

Note that it’s healthy to lose around one or two pounds a week on a proper weight loss program, though you may lose much more initially if you have a lot of weight to lose. Also, if you only have a little bit of weight to lose, it will be much harder to see results, but don’t give up. Keep at it and you’ll see the results you want sooner or later.


Categories
Weight Loss Exercise

How and Why to Keep An Exercise Journal


Sticking to a fitness or weight loss program is never easy. However, you’re far more likely to keep going if you can see that you’re making progress. This is where an exercise journal comes in. It’s a great way to keep yourself motivated through those times when you’re just not feeling it, and it’ll also help you to form great habits.

How to Create Your Own Exercise Journal

wordartThe crucial part about keeping an exercise journal is that it needs to become part of your daily routine. This means that it needs to be simple enough so that you’ll actually bother with it! This is why you’ll probably want to avoid creating something overly complicated.

If it helps, go out and buy a brand new notebook in a design you really like, along with some brand new pens for writing in the journal. You don’t need to do this, but it could give you that extra excitement you need to get going!

You could also purchase a journal designed specifically for this purpose. There are a number available, and they are basically designed as fill-in-the-blanks diary books. It’s something you can do yourself, but buying one ready made will save you some money.

What To Note In Your Journal

If you’re into strength training and bodybuilding then it makes sense to note down your sets and reps. Every week or month you can go back over this information and see how you’re able to endure more and more as time goes on. You can also use this information to get bigger by using a technique known as progressive overload, which basically means you’re always using heavier and heavier weights.

For cardio and stretching sessions an exercise journal can be used to note down what you did and how long you did it for. If you’re using gym equipment, you can note down some of the top stats from your workout. You can then use this information to motivate you when you’re not feeling it, or to help you overcome any plateau in your workouts. If you’ve gotten lazy lately, use your journal to find out a way to push yourself just higher than you’ve ever worked out before.

In short, an exercise journal is a perfect tool to keep you aware of your previous goals and to give you something to work towards. It can be a huge boost to your motivation, and could mean the difference between success and failure!