Inches…the True Measure of How Our Bodies Are Changing

I endlessly discuss how you cannot live by the scale. It is such an inaccurate way to see weightloss success.

1. It doesn’t tell you what type of weight you are losing. Plenty of people who burn, burn, burn on the cardio neglect to add in strength training to their routine. These people lose a combination of fat and MUSCLE. Losing muscle may drop the scale numbers, but it also drops your ability to burn calories. Your goal in weightloss is to maintain or slightly build your muscle tissues while focusing on burning the fat off your body.

2. The numbers on the scale are faulty at times. Day to day you can gain and lose up to three to four pounds. Factors that influence the scale are stress, sodium, water retention from weight training, dehydration, hormones and so on. Even weighing once a week can be deceptive and that’s why I look at four weeks of numbers before casting judgment on the success of an eating and exercising plan.

Inches on the other hand…ahhh…this is a good sign of successful weightloss. Let’s say you in month one you lose 5lbs. After the first month you take your measurements and see you have lost 8 inches. Wow! That means you are losing fluffy fat and people are noticing. Now, take an identical person who just dieted and didn’t really exercise much. They lose 8lbs but only lost 2.5 inches overall. This person likely lost a lot of muscle and some fat. Not only is their appearance to other people just about the same as it was 8lbs. ago, but they lost their lean, metabolically active muscle tissue in the process. What does this mean to you? Less food you can eat when you hit your goal weight, the risk of developing osteoporosis, and a flabby appearance.

I suggest you take monthly measurements and let that be one of many indicators of success in your weightloss journey. Measurements tell you a story that a number on the scale just can’t. Strive to lose inches and let the scale numbers fall where they may.

Speaking of measurements, the Phit-n-Phat Crew is taking their measurements today. I’m going to encourage them to post their losses here in the comments section because each one of them deserves a big Yahoo from all of you who regularly read my blogs. Most of them follow my superset style of training and use my Cardio Directory for their cardio and bonus sculpting routines. You can click here to order the Cardio Directory. The Cardio Directory is a great way to change up your machine workouts, learn beginner strength training that is incorporated with cardio, and utilize your own body weight for full-body cardio without the use of equipment.

Great job ladies!

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This weekend was busy so I didn’t get a chance to blog. On Friday I took a day of rest to visit schools for my son and spend some quality time with Chris working from home. Saturday I did my leg workout and I’m still sore today from that. Saturday night I had too much to drink which is very unusual for me. Sunday I gutted out some afternoon cardio. I don’t have my entire eating plan, but I’ll put a synopsis here and then post my workouts.

Friday – DH and I enjoyed some Mexican Food. I ordered one chicken burrito without sour cream or cheese and double refried beans instead of rice. The RFBs did have lard in them, I’m sure, but that is the only treat for the entire meal. I didn’t have chips either! The rest of the day was clean until I had a run-in with some peanut butter. I was really craving protein so I had about 3tbs mixed with a banana before bed.

Saturday – I ate super all day. The only indulgence was some vodka I enjoyed at our monthly poker game. It doesn’t seem like I drank more than three drinks, but it hit me like it was eight – ten. You will rarely catch me drinking calories EVER!

Sunday
B – Egg Whites, 1 pc of WW toast, Grapefruit
L – Tuna on 2 pcs of Rice Cake, sugar snap peas, watermelon
S – popcorn and raisins with two peices of beef jerky
D – Spag Squash with marinara and chicken breast, spin salad
S – Cantaloupe and Sherbet

Monday
B – Oatmeal and banana
L – right after workout – spag squash, marinara, chicken breast, cantaloupe
S – PB on rice cake
D – Veggie Noodles with artichokes, feta, olive oil dressing
S – Lite Popcorn and raisins

Saturday Leg Day
Superset One: 3 sets
Squat Walk pass
Alternating Lunge pass
Pop Squats

Superset Two: 4 sets
DB Straight Legged Deadlift
Ham Extensions
Squat Crushers

Superset Three: 4 sets
Single Leg Kickbacks
Hamstring Curls
Sgl DB Bendovers

Superset Four: 3 sets
Jump Lunges
Quad Jumps
Calf Pops

20 min. Baby’s Got Back from my Cardio Directory to fry the glutes and then 10 min. of cool down walking

Monday Chest Day:

Superset One: 3 sets
Push ups Wide Grip
Flat Bench Press
Flat Bench Flyes
Decline Crunches

Superset Two: 4 sets
1/2 way PUP Pumps
Sgl Arm Chest Press
Sgl Arm Flyes
Knee In and Outs on Decline Bench

Superset Three: 3 sets
DB Pullovers
Regular PUPs
Mountain Climbers
In and Outs on flat bench

Cardio: 50 min. Intermediate TM routine from my Cardio Directory at 6:00 a.m. Weights at 10:00 a.m.