Pounds vs. Inches
It’s a constant battle, isn’t it?
You look in the mirror and it “seems” like there’s progress, but you step on the scale it says you’ve GAINED weight.
Or the scale says you’ve LOST a few, but your jeans still seem just as tight as before.
When it comes to tracking your fat burning progress, BOTH can give you the feedback you need to know what’s happening in your body.
For example… If your weight has gone DOWN but your belly still measures the same, it’s likely you’re losing in another “trouble area” of your body.
If your weight has stayed the SAME (or even gone UP a little), then chances are you’re gaining MUSCLE while you’ve been burning fat (that’s a GOOD thing)!
But who likes to “guess”?
A better way to track is to measure not just your belly, but also your hips, legs, arms, neck, and chest!
This way you can see WHERE you’re losing and know how your body is transforming as you make progress.
Just keep a weekly log of your stats (including your weight) and compare them with previous weeks.
But if you REALLY want to eliminate all of the guesswork for how much fat you’ve taken off and how much muscle you’ve gained, you’ll want to track your body fat percentage.
Here’s how to do it…
Step 1: Step on the scale. You need a baseline measurement of your weight for figuring out the rest of the formula.
Step 1. (Example): 185 lbs. (original weight) – 32.4 lbs (of fat) = 152.6 lbs lean weight This calculation WILL tell you how much LEAN WEIGHT you’re currently carrying. However, this first measurement will NOT tell you how much muscle you have since your lean weight is also made up of bones, organs, hair, etc. What it DOES give you is your baseline measurement to compare with future measurements since any gains you make in LEAN body weight should only come from MUSCLE.
Step 2: Measure your body fat. While there are several ways to accomplish this, one of the easiest and least expensive ways is to use a body fat caliper. Nowadays, you can pick up one up for around $20 that will do the trick. Follow the instructions with the device to determine the ratio of lean weight to fat in your body.
Step 3: Multiply your weight by your measured body fat percentage to find out how much fat you’re lugging around. Record your answer for future measurements Example: 185 lbs. X 17.5% (or .175) = 32.4 lbs of fat
Step 4: Subtract the amount of fat (in pounds) from your original body weight in pounds
Step 5: Perform Steps 1-4 again each week. Then compare your results with your previous reading. Example: Let’s say your first measurements were… Weight = 187 lbs, Body fat % Reading = 17.5%, (187 x 17.5% = about 32.7 lbs of fat), (187 – 32.7 = 154.3 lbs) lean body weight. Now, for your second measurements you get… Weight = 190 lbs Body fat % Reading = 16%, so (190 x 16% = about 30.4 lbs of fat), and 190 – 30.4 = 159.6 lbs of lean body weight If you now compare your second readings with your first, you can see that… You’ve GAINED 5.3 lbs of muscle (from 154.3 lbs lean in first reading to 159.6 in the second); and You’ve LOST 2.3 lbs of fat (from 32.7 lbs of fat in first reading to 30.4 lbs in the second).
Yes, there IS a simpler way…
There are certain scales that do this (although I’ve found they don’t work very well and all of mine broke within 6 months).
You can also have your body fat measurements taken at Ultimate Fitness Boot Camp! (firstname.lastname@example.org or call 817-938-7661)
But frankly, this is not a blog post to promote Ultimate Fitness Boot Camp, even though we do have the best program around.
You can actually do it right in the comfort of your own home very easily.
I totally agree with Dr. Oz about controlling your waist size. Dr. Oz calls it “waist management”.
Increased waist size is positively correlated with many diseases and illnesses.
A big secret to melting fat is to do exercises that work several muscles at once. This is important for two reasons: 1) Working several muscles at once burns more calories because it requires your heart to work harder to supply oxygen to the areas under stress. 2) It saves you time. Your workouts take a lot less time because you don’t have to do separate exercises for each muscle. You won’t see these super fat burning exercises too often at your local gym because most people just don’t know about them and their fat burning benefits.
>Tip – Do Walking Lunge with Curls: Target = Butt, Thighs, Biceps, Core and Cardio