For some reason or another, fitness has been based on weight. Sure, your weight can help to determine if you are healthy however, it is only one aspect. People tend to forget that muscle weighs more then fat. They also overlook the progression of weight loss. Here’s how we understand it in the fitness community…
As you start to lift weights and do cardio, you body gains muscle. Although you may be burning more calories (hence losing fat) your body’s weight may stay the same for several weeks. This is due to an increase in muscle mass while losing fat. During this “swapping” period, your body is actually shrinking regardless of the numbers on the scale. That is why it is imperative that you measure!!! Don’t worry, the scale will change… but that usually takes between 2- 3 weeks to see anything significant on the scale.
Here is how I measure my clients, some of the measuring points are not listed in the picture below.
- Know your overall height
- Chest – measure across the biggest portion
- Waist – should be at your belly button because it doesn’t move, you waste will change unlike your belly button
- Hips – this will be across the middle of your rear
- Thigh – (ignore the picture) measure 6 inches up from your knee cap (about mid thigh), then measure circumference
- Mid Calf
- Neck – yes, this will change I swear!
- Mid Bicep – find the mid point between your elbow and your shoulder
- Forearm – measure at the largest portion
Write your results down in a book. Next, mark your calender with your measuring date ( approx. 3 weeks from the previous). Then, work hard to see progress. Track your food to ensure results! If you are a female, never measure the week of your period! The truth is in the measuring tape… don’t depend on your scale 100%