The scale ain’t your friend.. Edumakate yourself:-)
Two weeks ago I restarted my fitness program. Weighing in at 246 lbs.. 34.7% Body fat (bf)
Yesterday I weighed in again and guess what? After strength training, cardio6/7 days, clean eating I still weighed 246.. But I was elated…Here’s why, the scale is not your friend and you should instead purchase a Body fat analyzer, it will motivate you..
Add muscle , burn fat… Add just 1 xtra lb of muscle and your body will burn an additional 50 cals daily and effortlessly. Do you know how much muscle you’ve added last week?
Several times during the day yesterday I kept re- checking my bodyfat.. To my surprise it had moved a notch every time I checked.. This piqued my curiosity. I was wondering why after all my working out and eating clean my weight had not changed from last week. Research showed me that I had added almost 3 lbs of muscle. So my body was burning 150 cals extra daily… I was as happy as a kid in a candy store. My goal was to create a daily 500 cal deficit in my caloric intake which would create at minimum a 1 lb weight loss for the week..
Sample using my numbers from week of june 22 09
BF BEFORE 34.7 % wgt. 246 x 34.7%BF = 85.362 , at start I was carrying 85lbs. BF
BF 2 weeks ltr 33.6% wgt 246 x 33.6%BF= 82.656 or 83 lbs rounded off BF
Weight - fat mass = lean body mass ( muscle ) YOU’VE BUILT UP
Before 246-85 lbs fat = 161 lbs muscle , 85 lbs fat
Today 246-83lbs fat= 163 lbs muscle, a gain of 2 lbs muscle that will burn an additional 100 cals daily, 700 weekly… But as you can see with 80+ lbs BF, I’ve got work to do..- Priceless
