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Your Scale Doesn't
Work!
And When You Step on it, You Won't Be Happy
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As you begin (or
continue with) an
exercise and
healthy eating program
in an effort to lose weight don't step on the scale for at least a month. In
contrast to what we've been conditioned to believe, the scale is a lousy way to
measure changes with the body.
And regardless how many times I
encourage people to "stay off the scale", they always jump on to see how much
progress they've made in the past day, week or month. What's worse, if we aren't
happy with what the number reads, we become deflated, and many times give up.
Don't do it. Don't weight yourself; the scale will not give you an accurate
measurement of the improvement you're making.
Your scale can only tell you how
much you weigh in total, but it just simply cannot tell you if you've lost body
fat. And on the journey of developing a lean, toned, energized, highly
functionally and healthy body, you're going to add some necessary things to your
body that the scale will record as "gains" in weight.
The following will add to the
reading your scale gives you and are ABSOLUTELY NECESSARY if you want a body
that looks and feels great and functions at optimal capacity:
- Connective tissue
- specifically, tendons and ligaments. Connective
tissue adapts through resistance training to allow you to function at higher
levels, and it will not adversely affect your body's appearance in any way.
Muscle tissue
- As you add lean muscle tissue to your body, you'll burn more calories and
stored body fat during exercise as well as throughout the day doing normal
activity. And the additional muscle tissue allows your body to look and feel
firm and toned.
Glycogen
- when you consume whole grain carbohydrates you're body will store glycogen
(the reserve fuel that gets converted into glucose, the body's primary source
of energy). And with each gram of additional glycogen, your body stores
several grams of water along with it. This is a very beneficial process, but
it will add to what your scale reads.
Blood Volume
- as we become increasingly fit, we add blood volume.
In addition to these positive
gains in weight, your scale can vary as much as 3-6% on any given day based on
digestive contents and your hydration level.
Here's how you can determine real
progress:
- Answer the following
questions: Do I have more energy? Are my clothes fitting more loosely? Have
others commented that I'm "looking good"? Am I starting to like what I see in
the mirror?
Measure your body
composition - discover how much of you is made up of body fat versus lean body
mass. All the methods of measuring body composition are subject to some error,
but if you stick to the same method and tester, you'll find that change over
time is reliable.
If you're up for it,
take a picture of yourself before you start your fitness and fat loss program.
You don't even have to look at the photo (yet). Save it for later. After a few
months of exercise, take a look at the difference between the old and new you.
It's ironic that the increases in
connective tissue, lean muscle tissue, glycogen and blood volume - the things
that are crucial to improving how your body looks, feels and functions - can be
the same things that initially make you think you're making no progress.
Toss your scale into the trash
can. It's truly useless.
Your friend in fitness,
Brian Calkins
HealthStyle Fitness, Inc.
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