Are you blinded by the scale?
Part of our conditioning as women include the “number gods”
Especially how much we weigh…
And society and the marketing world feed off our insecurities.
But what’s healthy?
I mean really who cares how much you weigh if you think you look and feel great?
Now that being said. Do you feel you need to get fit? Maybe lose a little body fat and tone up those muscles?
I’ve never been a gym rat. For years I had horses and the barn chores that go with them kept me fit and strong. But my last horse passed a few years ago and now I’m just not as strong and toned as I’d like to be. And my body fat is higher even though I weigh just a few pounds above my most fit body.
That’s because muscle weighs more than fat.
When I was a triathlete- I was 12% body fat and 124 pounds.
When I stopped competing, my weight lowered to 118 pounds but my body fat increased to 18%. That’s because fat doesn’t weigh nearly as much as muscle! So the number on the scale does not reflect your body composition or your fitness level.
If you’re overweight and you want to feel and look better, you need more lean body mass and less body fat. Or you might be a fat skinny person that looks leaner than she really is. Strong lean toned muscles weigh a lot and sturdy dense bones weigh even more. The same pound of fat is 2.5 times as voluminous as lean body mass.
I talk about this at length in Module 3: Fitness, Obesity and Your Metabolism of our Hormone Healing Circle.
First things first:
Get out a tape measure and find an online tool (this Navy calculator is a good one) to calculate your body fat percentage and more importantly your lean body mass.
Every inch lost from your waist and hips is equal to a percentage of body fat (and thighs and upper arms, but the Navy calculator does not take thigh or upper arm measurements into account – only underwater weighing can accurately calculate your body fat. No online tool will be exact)
So to get into the fit zone of 24% or under, how many inches of fat loss is needed?
Your goal is to have a good base of lean body mass.
So let’s say you do strength exercises and gain 2 pounds of muscle and bone while losing 3 pounds of fat. Your weight would only be down a pound but your body fat would be 3% lower and you’d probably be down a pant size.
I propose if you’re not satisfied with your current level of fitness like me, you take an accounting of yourself.
Measure your body fat (NOT weight!)
it’s more important to your metabolic health to gain lean body mass (LBM) and lose extraneous body fat.
Start working out
aerobic exercise three times weekly for at least 20-30 minutes to help increase LBM and burn fat. My HIT exercise routine is the easiest way I know to get lean fast.
Lower the amount of carbs you consume
to encourage your body to use your body fat as energy. My Insulin Resistant Diet will help you lose that extra body fat but maintain your lean body mass.
Focus on losing that belly fat first
because that fat roll around your middle is the most inflammatory and leads to the insulin resistance, diabetes, and heart disease. Here’s how to lose that belly fat.
Sign up for my Hormone Reboot Training
and get access to my best fat busting exercises and diet plans.