SCALE BACK ON THE SCALE
By Mike Leve
Q: I weigh myself every day and while my clothes are fitting better, the scale isn’t budging. What am I doing wrong?
A: Sounds like all you’re doing wrong is checking the scale every day. Get in the habit of checking your body fat composition. Your body fat percentage is a more accurate assessment of your weight loss progress and should be monitored every few weeks, not on a daily basis.
Also be aware that as you exercise, you are likely increasing your lean muscle mass. While your Levis are enjoying some time away from your hips, the lean muscle may keep the scale from moving. Rest assured, if your body composition continues to drop, you are losing fat.
Q: I’ve heard that I should be eating five small meals per day, but I just don’t have the time. How important is this, really?
A: It’s important. You are in the gym anywhere from 3-5 hours per week, but you control your eating habits 168 hours per week.
Don’t stress about the word “meal”; a meal simply involves taking time to consume calories, and you have many options by which to do so - yogurt, almonds, a piece of fruit, low-fat cheese, food bar, trail mix, small salad, sandwich – all of which can be eaten within a matter of minutes and prepared ahead of time. Pack a variety of healthy foods in your backpack, briefcase or purse and have it with you at all times so you never have an excuse not to eat a small meal.
Food is fuel. Just as your car is regularly and frequently refueled, so should be your body. Don’t allow your body to run all the way to empty before eating a small 300-500-calorie meal.
Q: Resistance training isn’t for me, but I want to tone my muscles. How can I do this?
A: My immediate response: Why isn’t resistance training for you?
Lifting weights is not only about getting big; in fact, this is actually a small segment of the health club population. You can safely and effectively tone your muscles by lifting low weights in high repetitions, three times per week. Working cardio into your resistance training (“circuit training”) will keep your heart rate elevated to lose fat while subsequently toning your muscles and saving you time.
Just because there are 120-pound dumbbells out there, does not mean you have to lift them. Gaining lean muscle definition will improve your daily activities, give your joints a solid structural support, and increase your metabolic efficiency. So get out there and give it a shot - it’s not as scary as you think!
QUCK TIP: Changing your body is 90% attitude. We think first, act second, change last. No change will come without first adopting the right attitude.
Mike Leve is a trainer at FFC Clubs in Chicago’s Gold Coast.
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