Muscle and Weight

Facts about muscle and weight 

Earlier in the series we talked about the importance of weighing ourselves for accountability.   Most weight loss programs require weekly weigh-ins.  This is because self weighing is linked to successful and sustained weight loss.  There is value in stepping on the scale but it's important to look at factors that influence weight.  When we lose weight we're hoping to lose fat.  But not all weight is attributed to fat.  Changes in body weight may also reflect fluctuations in muscle, body fluids and in the longer term bone density.   

When following a weight training program designed for weight loss, we may notice that we initially gain weight.  A more appropriate term/goal is weight training for fat loss.  Muscle is more dense than fat.  One pound of muscle looks quite different than 1 pound of fat.  We can experience changes in body composition without noticing a change on the scale.   

At Amethyst Wellness we use the traditional scale as well as a body composition scale which uses a process called bioelectrical impedance.  The device is able to estimate total body fat and lean muscle percentages by measuring the speed a mild electrical current travels through the body.  This is painless and completely safe for everyone.   

Other accurate methods are tape measurements.  I usually measure chest, waist, hips, thigh and upper arm.    Waist circumference is a particularly important indictor of health.  Excess abdominal fat is more harmful than fat accumulated on the hips and thighs because abdominal fat affects the organs and is more likely to affect cholesterol and insulin sensitivity.   

I promised to share my journey as I follow my Fitness Genes fat loss plan.  I've been pretty much on target for most days in terms of my nutrition and exercise recommendations.  At the 4 week mark, I've lost 4 pounds.  My body fat percentage has decreased and my lean muscle mass has increased.  Further, I've lost 1.5 inches in my waist.   

I've talked about the Genetic Fitness Test to determine nutritional needs and the best plan for fat loss.  Sometimes the best indicator of successful weight loss is the "jeans" test.  How do your jeans fit?   If your clothes feel looser chances are you've had an improvement in body composition even if this is not reflected on the scale.   

The bottom line is that it is important to weigh yourself for personal accountability.  However it's equally important not to place too much value on this one number.  Look at other measurements to determine whether a particular plan is working for you.  It can take time to find the right plan and to implement that plan properly.  If you're having difficulty achieving your goals it may be time to seek the advice of your healthcare professional. 

Here's to your health!