So you've been at this here body improvement plan for the past 6 months and at first the scale was dropping every week and it looked like there was hope!
Now you step on the scale and the scale isn't moving. Even worse, maybe it's gone up a few pounds.
"What am I doing wrong? The scale isn't moving! The scale is going in the wrong direction! That's it! I quit!"
 |
| Don't Quit Just yet! |
Here's the Secret....Weight/Fat Loss isn't linear.
Despite what SOME trainers may tell you or what they show you on the biggest loser. Weight Loss isn't a linear event meaning *LISTEN UP* you may not lose every week. Sometimes you may gain weight according to the scale. There are many reasons for fluctuations including hydration, building lean mass water retention, sleep, types of foods eaten, etc.
Lose 1 pound every week!
When I first got into the fitness industry, I was taught to teach clients that if they had a 500 calorie deficit every day then the client would lose 1 lb every week! Calories in vs. Calories Out. That's it!
The math makes sense -500 calorie deficit x 7 days = -3500 Calories which is equal to -1lb.
Even worse are shows like the Bigger Loser where people lose 35 pounds in one week.
(Note to self: Do an entire blog post on the perils of the biggest loser.)
I don't teach this concept anymore because I don't believe it. There are too many factors that play into fat loss/weight management to oversimplify things THAT MUCH. Besides, when people inevitably hit a plateau, all that will happen is that they will want to keep cutting calories. As a result, their metabolism will adapt to low caloric intake and then it will be harder than ever to lose fat.
The visual of success can be applied to fat loss. People think it is a linear path to success, but in reality things go all over the place, and we have to readjust and re-evaluate the program.
Fat Loss is a process that requires Commitment
If you are serious about changing body composition, then you are going to have to commit yourself to the process. Take it one day at a time, but realize that expecting to see dramatic results in a month is unrealistic.
I prefer to look at progress over the long term. As I have grown more in my fitness education, I believe that clients should commit to at least 6 months of lifestyle change. In all actuality, they should commit to 1 year to see a real change. Where are you today versus one year ago? Where do you want to be in a year?
The changes that happen over the long term are much more telling than these 6 week programs that promise a 20lb weight loss
Do people lose 20 pounds in 6 weeks? Yes of course, but show me where those same folks are a year from now.
Now let's get back to why things are going the opposite way...
Keeping it real - Your excuses are why you're not changing
If you aren't seeing the changes that you would like to see, then you need to talk to that Man in the Mirror (RIP Mike!)
One of the most frustrating aspects of my job is encountering people who find every excuse why they aren't seeing progress.
So let me get this straight:
- You only worked out 2 times this past week,
- You've eaten pizza, burgers, fries, and drank unlimited cocktails for the past few days
- In the gym everything "hurts"and you give about 50% effort on each exercise
Quite frankly I've given up on trying to preach/babysit to people. I have an approach that you're either ready to get on board or you're not.
Love it or Leave it.
Those that I work with that have been ready to get on board...see results.
Those that aren't, are still complaining that they don't see anything happening. They probably blame me too. Oh well too bad.
PSA: The role of a trainer is not to baby sit clients. It's to teach you how to be self reliant and do things on your own. I always say I've failed if clients go into the gym and don't know what to do or if they don't know what types of foods that they should be eating.
I give people plans and it is up to them to follow it or not, but don't come crying to me when you're not seeing anything happening because you decided you wanted to eat Krispy Kremes.
It isn't easy
Let me tell you a secret: Fat loss isn't easy. During the last year, where I've gotten serious about my own fitness goals this has been a huge revelation.
Looking at pictures of fitness models and athletes, people seem to think it's all about their workouts. Yes workouts are a big factor, but the big key is: food intake. These people are carrying around tupperware with Meal 4 and Meal 5, they are turning down the cocktails for water, and they aren't eating out more than 1-2x per week...if that.
Why? They are committed to their lifestyle. They know to look the way they look, they will have to make sacrifices.
I know people who have transformed their physique and others want to know how they get those abs, arms, whatever. When they tell people what it takes to look the way they do this is what they hear:
Oh that's too extreme
I could never do that
Give up alcohol and eating out? Forget it!
You're too obsessed
If you want to be a boss you have to pay the cost.
Action Steps to stay motivated
So how do we stay motivated
- First think about where you are vs. 1 year ago. What progress have you made? What is better? Is your Cholesterol better? Can you fit into your clothes? Do you have to buy new ones?
- Don't weigh yourself every day. Once a week at most! Measure bodyfat and take circumference measurements monthly or quarterly and gauge trends.
- Where would you like to be in a year? Take a picture of yourself today and then describe yourself in written detail how you will be in 1 year
- Celebrate the small victories
- Commit to overall well being: Getting enough rest, working on your flexibility, drinking enough water, managing your stress levels, having FUN
- Join support groups where you can share with others your triumphs and struggles and receive encouragement.
- Your self improvement plan should not focus solely on numbers. It should focus on QUALITY OF LIFE.
One last word
Don't give up just because you haven't lost 10 pounds yesterday or things have slowed down. Keep PUSHing.
I guarantee if you don't stop, you will be 1% better than you were yesterday and THAT'S why we...
