My name is Jonathan Gramby and I currently work as a Life trainer in Durham,NC. My purpose in these post is to share knowledge on some topics I have received as a trainer. Many people get nervous when starting a new training program; ready to see results and excited to see the pounds drop down on the scale. Until they don’t. When this happens, there’s either one or two things that occur. Either you are consuming more calories than you are burning or you are now gaining muscle and burning fat in the midst. Now a little food for thought, 1 lb. of fat and 1 lb. of muscle are both still equal to 1 lb. On the contrary, muscle is more dense than fat. What this means is that even though they both weigh the same in weight, muscle still take up far less space than fat, because muscle is more dense.
How to Track Results?
If you are partaking in a weight lifting regimen that requires a great deal of heavy lifting and strenuous exercises, you’d be better off by taking pictures. We all have the friend or people in the community that may notice your results and comment “Girl, you’re really sliming down” or “Wow! your muscles are really filling that shirt out Jon :)”. Of course for us though this is all unnoticeable, because you look at yourself often, but you want to see that BIG change instead of giving credit to the small. By taking pictures you are able to actually see the results and focus on how your clothes are fitting different as well. I don’t know this young lady below, but it gives you a clear understanding of how the scale can confuse you. The scale doesn’t tell you where you gained the fat or muscle or lost the fat and muscle.
There’s definitely nothing wrong with using the scale to check your weight, but it can be nerve wracking. Just think you’ve been going hard all week- counting calories, giving all you’ve got in your training sessions, drinking your water and minding your business. Then BOOM! you just gained 1 lb. which puts you further away from that 10 lb weight drop goal for your Cabo trip next week. That is to say you should use the scale only if you are able to mentally handle that you may have gained weight. As long as you know you’ve done your part, in and out of the gym, gained weight should not be frowned upon. The scale can not tell the difference between the muscle gained and the fat lost.
The picture you see above is one of a 45 day challenge I did with my gym. I was 190 on the left and 186 on the right. I was a lot more defined on the right, but there isn’t a significant difference in the weight. At least thats what you’d assume, even if you only lose 4 lbs. in a course of a month and a half. As long as you know you’ve been consistent in your clean eating and putting everything you have into each one of your workouts, the results will come. You’re supposed to lose 2 lbs. a week for healthy weight loss, healthy meaning getting it off and being able to keep it off. Reading that will make you think “Well, you only lost 4 lbs in the midst of 45 days (approximately 6-7 weeks) you should’ve lost around 12 pounds”. True, but it all depends on what your goals are and what your training entails. If your training is mainly cardio you’ll lose a lot of fat and muscle. If your training involves cardio and weight lifting, you’ll lose fat from both cardio and lifting while also building muscle. So, obviously we know which one sounds better; cardio and lifting. Just don’t forget that with the lifting comes more muscle and muscle doesn’t take up as much space as fat. If you’re doing what you’re supposed to be doing in and out of the gym, then have faith in your journey and continue to be patient.
-Greater Things Await!
How to start a weight-training program. (2018, September 25). Retrieved from https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/weight-training/art-20047116