fat burning
Do the Scales Lie?
Ever been exercising your heart out and watching what you eat, only to step on the scale and find no change in your weight? Here we tell you how to keep track of your progress and make sure you can see if your efforts are paying off.
When we first start to exercise we notice changes, you step on the scales and week by week we lose that kilo or a half kilo. But is weighing yourself the way to measure your success? What are you actually weighing? And what does it mean?
This really is an age old question and the answer is not as simple as you would think. Scales give you a good indication of what is happening with your body when you are starting out a new exercise program or diet but they should by no means be your only measure. Especially as you progress. Muscle is a much denser substance than fat which means that it weighs more. “1kg is 1kg” I hear you say. Whether it be 1kg of feathers or 1kg of brick it’s still 1kg. But there is a difference. If you were to weigh 1 litre of each, muscle would weigh in at 1.06Kg where fat will weigh in at 0.9Kg. So you see, fat takes up more space. Now, although the scales may stay the same or even increase slightly, the overall body is smaller. And muscle is much nicer to look at. Out with the scales…
BMI (Body Mass Index) is the measurement of body fat percentage. This is a fantastic way to see how much fat you have lost. The most accurate way to get your BMI is skin fold testing, This is where skin folds are measured with calipers in various key areas and then an average worked out. Some scales and calculators (such as the ones on our website) will give you a close estimate. With this method you would require someone with experience and precision to assist you. This is better than the scales and a recommended method, if you are seeing a professional, such as a personal trainer or a physician.
Photos are a great visual way to measure your progress. Think of all those before and after photos you see everywhere. All you have to do is stand is the same place and have someone take a picture of you from the same distance each month. It’s a great way to keep a record of how you’re going and a fantastic way to stay motivated. Again you require assistance and you must wear the same thing in every photo, so you’re not deceiving yourself.
But by far the best way to keep track of your progress is by using a good old fashioned tape measure. Measuring around your waist ensuring you cover the belly button (so you measure the same place every time), also measuring your bottom, and the circumference of your thighs and arms. Keep a record in your diary month to month.
And lastly, keep trying on those old jeans. You know that you are on the right track if they start getting looser J
So out with the scales and in with the tape measure, it’s cheap, accurate and never lies.