As many of us put in the efforts towards better health there is one measure that ultimately reinforces and
motivates or demoralizes and derails our personal progress. This measure is the scale. People can be
fitting into their jeans more easily, waking up without knee pain, sleeping better through the night and
getting their blood sugar under control all by simply adding in some resistance based workouts.
However one step on the scale where the needle didn't drop from the last visit and we're ready to give
up. But should we?
The first phase of a new program will elicit some neurological adaptations. This is a fancy way of saying
that our body gets better at sending and receiving the message from our nervous system while working
out. And as a result of this and later physiological adaptations we are going to stimulate lean body
mass. Translation = we will add muscle to our frames.
Now over time we do want and expect to see a 'net' weight loss. I put net in quotation marks because
there is both a gain and a loss of body mass during the initial phase. Suppose we gain 5 lbs of muscle
mass and lose 10 lbs of fat in the first 6 weeks. This would be represented as a net loss of 5 lbs.
Unfortunately, some people will have been putting in honest efforts in both their workouts and their
nutrition during these 6 weeks and feel ripped off at having only lost 5 lbs. But here's the catch.
In the first phase of the training you may perform a squat or a deadlift and stimulate your body to
produce lean body mass. And perhaps on day one we used a bar weighing 45 lbs and at week 6 you
are using 150 lbs for the same lift. Over a 300% increase! Do you think this rate of muscle and strength
increase will continue like this every 6 weeks? Or do you think it's possible that after a period of time
your strength levels off? Most likely it's the second scenario.
So over time you will gradually taper off on your strength gains but will continue to burn calories during
your workouts. Soon the energy balance begins to swing in your favour and you realize pounds coming
off more quickly. For example in weeks 7-12 you may gain 2 lbs of muscle but lose 8 pounds of fat for
weight loss of 6 pounds.
The take home message here involves a number of points:
* be patient with your weight loss
* track your results with a number of measures such as tape measures, waist to hip ratio, strength levels,
joint function, insulin sensitivity, how your best pair of jeans fit, body fat, pictures, blood work
The more measures you have the more easily you can determine if your efforts were successful. If all the
measures listed are going in the right direction and you lost one lbs don't give up. You are on the right
|What Happens As We Lose Weight
I do not publish names or publish pictures. Individuals privacy is of much concern to me. The individual
clients results are all on file and are clients actual experiences. Initials are used for privacy.
This is just a sampling of real clients. Many more are on file with greater results and most listed here are
still training to obtain final goals.
Please understand that for benefits to actually happen a couple of things have to be in place. You must
exercise like your serious and must eat properly. None of the people listed performed less then 3 days a
week of exercise.
Client A.H. Started at 210 lbs. In 6 weeks this 42 year old dropped 10 pounds and reduced Body Fat
Index by 2.2 points and Body Mass Index by 2.4 points.
Client B.T. Started at 265 lbs. In 8 weeks this 27 year old lost 18 pounds, achieved greater muscle
definition, and has dropped Body Mass Index by 1.7 points and body fat index by 1 point.
Client E.T. Needed more flexibility. After 6 weeks of Full body stretching increased range of movement
by about 10% overall.
Client H.B. Started at 280 pounds. With a BMI of 45.2 in 10 weeks dropped to 265 pounds and
dropped to BMI of 42.8
Client H.A. Started at 178 Lbs, BFI 34.2; BMI 30.5 in 8 weeks time dropped to BFI 32.0 BMI 28.3 165
Client K.S. Started at 185 lbs. BFI 32.9 BMI 29.4 At the end of 4 weeks client was 177.5 LBS BFI 28.8
BMI 27.8. This totals 7.5 pounds weight loss with dramatic results in BFI and BMI reduction.
Client L.S. Client is morbidly obese. Started with a weight of 281 lbs. Clients BMI is 49.8 and BFI is
49.6 After 8 weeks clients tight fitting pants have became loose and has dropped 2 sizes thru toning.
Has lost 10 lbs.
Client M.J. Weighed 127 pounds. Client wanted to tone up and look better. In 8 weeks client lost 1 size
Client N.M. Weighed 114 pounds. Wanted to tone and condition. Client was athletic and had been
training daily. In 8 weeks toned over all, obtained a defined stomach, and tightened butt.
Client N.B. Had already lost a lot of weight, but plateau. Revamped clients workout plan and client in 9
weeks lost 9 lbs, put on new muscle, and increased body definition.
Client R.F. Client wanted to lose weight and put on muscle. In 4 months client lost 25 pounds, put on new
muscle and reshaped body
Client T.P. Client was overweight and wanted to lose weight and tone. Client Started at a BFI 38.1 and
BMI at 29.3 and after 7 weeks clients numbers dropped to BMI 27.8 BFI 36.6