Throw away your scale already

Throw away your scale already

October 29, 2014
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Dear Coach Ray,
I’ve been doing CF 4-5 days a week for 6 months and I haven’t lost any weight! Frustrated and I want to give up, but I really love going to your class. Can you help me?

Step 1: Throw away your scale!
Step 2: Realize that weight is not an accurate metric for determining health and fitness.

They say a picture is worth a thousand words… Well here’s one of my favorites

Source: East Dallas CrossFit

Source: East Dallas CrossFit

This girl GAINED weight; not what you’d expect, but clearly lost inches. How does this work? Well, a pound of fat weighs the same as a pound of muscle. But muscle is denser tissue and takes up less space. So even though the fitter version of this person takes up less space, the lean muscle mass has led to an increase in body weight.

Truth be told, if you start lifting weights, two things will happen:
1. You will gain muscle mass and likely lose fat. Muscle is heavier than fat.
2. Your body will see a gain in bone density. Increased bone density = Increased body weight

This is why using the scale to measure your progress is probably not what you want to be doing. Are your clothes fitting better? How are your energy levels? Are you moving better? Those are more accurate metrics in determining your degree of health and wellness.

One other thing that is important to understand is that you can’t outwork a crappy diet. Even if you’re working out 4-5 days a week, you won’t see great results if you’re eating garbage or, in general, not fueling appropriately. If you are following our fitness program, than you know that we do things intentionally and follow a program. Are you doing the same with your nutrition? Or are you taking liberties because you are working out? You may be working just enough to keep from gaining fat, but you won’t be losing any either.

KUDOS indeed for staying consistent in your training. But perhaps the real focus should be redirected at your dietary choices. They say that abs are made in the kitchen, and there is a ton of truth to that. My advice is to track what you are eating for 4 weeks. Make no changes, but just log everything so we can see objectively what is going on with your nutrition. Then with that as a baseline, we can take a closer look at what adjustments may be needed in order to reach your goals.

Food for thought… literally.

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