If I had a penny for the amount of times I hear ” I need to lose weight”
I would be a very rich lady indeed.
The vast majority who say to me they need to lose weight don’t need to lose as much weight as they think but they do need to lose quite a bit of body fat .
When I point this out most are confused and think it’s the same thing, well it really isn’t.
Take a look at the picture of me below. My start weight in the picture to the right is 144 pounds and my end weight is exactly the same however you can clearly see a vast difference in my abs, less body fat it’s that simple.
Now I am going to assume that for the sake of this post you have read my previous posts and already know that nutrition is the most important factor in successful body transformations , if however you are new to my posts then before you carry on with this post take a read of this one first:-
A HUGE problem when you’re trying to transform your body to something that you envisage you want to look like is weighing yourself, getting fixated with a scale weight , thinking that if you reach that certain weight it will automatically mean you will achieve that look you have in your mind which is usually a tight toned body. Well I hate to say this but if you focus solely on what the scales say then ,yes you will be a lighter you but just a lighter version of the fatter you otherwise known as ‘skinny fat’
Added to this skinny fat equation is the other big mistake many make and that is doing far too much cardio and very little else .
So what to do to get the desired tight toned beach body you?
First things first ditch the scales and buy a tape measure and a full length mirror.
All scales are calibrated differently anyway.
You know the deal you weigh yourself on one set of scales and it tells you one thing and you then use another set of scales after being good on your diet week long and it tells you something you really don’t want to see!!
Now take a tape measure -an inch is an inch and a centimetre is a centimetre simple.
As for the mirror well you and I know it simply doesn’t lie unless you are at a circus.
When you are losing centimetres and inches then this is one of the best indicators that you are losing body fat and not simply water loss and also muscle loss which can be the case if you are performing too much cardio.
Onto the mirror, or in the social media world we now live in, ‘selfies ‘ -The modern day thing, and you shouldn’t balk at using them for your successful fat loss transformation.
When your focus is body fat loss and not simply weight loss, you will need more motivation than the ritual daunting weekly scale weigh in and I cannot stress how important pictures then become. My clients all have to send me update pictures and all too often they are not convinced that there has been any progress until I send them back the split screen before and after pictures. Once they have this and can see the results it really is game on. Body fat loss will not be seen overnight but when it starts to show itself on your body you will love the results you start to see.
Another good reason for women to avoid the scales is our weight will fluctuate greatly throughout the months in preparation for the monthly menstruation. For your information the week leading up to my own menstruation I can easily put on scale weight of 5-7 pounds . Of course I know it’s all water retention but can you imagine if I was obsessed with my scale weight and saw this type of weight gain in just one week.
You already know the importance of nutrition so I won’t cover this again in this post.
Lets move onto your fitness program.
Now don’t get me wrong some Cardio is needed to lose body fat but this should be accompanied with a solid and consistent fitness program of resistance training to develop lean muscle. It is lean muscle that will give you the toned body you desire NOT CARDIO!
Think of cardio in this analogy : once you have primed and painted a skirting board you need to finish it off with the gloss paint . Cardio is the gloss paint in a fat loss transformation.Once you have developed some lean muscle you use cardio to strip away the remaining fat to show off your lean toned body in all it’s glory.
When I looked up the definition of ‘tone’ as in toned body here is one definition I found :
“Visible definition in muscles as a direct result of having low body fat and reasonably well formed and built muscles.”
So if resistance training is not part of your training then make it so immediately. Having lean muscle is the only thing that will give your body the tight firm look with very little wobbly bits .
And there you have it, some very basic fundamentals to implement for a successful fat loss transformation, get these right and you should never have to use a set of scales again .