I posted this over on my facebook page but have posted it here for those that don’t follow.
To give a visual example of why it sucks to use only the scale as a measure of progress, take a look at these pictures.
The pictures of me in the bikini were taken back in 2009 when I had just entered into my first physique competition (thankfully, I withdrew from it!) The after pictures have all been taken within the past week, 4 years later. In 2009 I weighed 138lb. I’m now weighing 172lb. That is a whopping 34lb difference in scale weight but my physique is massively improved.
I’m noticeably holding more muscle, particularly in the abs, legs & glutes (thank you heavy squats!) and my entire physique just looks fitter, stronger and healthier.
I’ve been asked what has changed since back then, as I was always an advocate of lifting weights. The difference to then and now is *how* I lift weights. Back then, I was a member of a hotel gym, more a leisure club really. I was very limited with what I could do as they only had machines and no free weights apart from dumbbells which only went up to about 30kg. So though I lifted, there was no squats, deads or benching. I also didn’t push myself back then as I do now. Since I joined a “proper” gym I’m surrounded by men, many of who take their training very seriously and have some real strength. As a competitive person I never wanted my lifting to suck in comparison so I push myself harder than I ever have.
Back then I was also doing a shit ton of cardio – running, body attack, body combat, spin classes – now I do minimal cardio, the most being a brisk 3 mile walk to work or a steep incline walk for 10-20 mins on the treadmill after weights (only once a week though).
I also eat quite differently to how I did then too. I’ve always avoided processed foods but I ate a lot of wheat and other gluten grains back then, lots of bread and pasta, lots of egg whites and not much fat. My macros were mostly 40/40/20 (protein/carbs/fat) but now they are 50/30/20 (fat/protein/carbs) and that works better *for me*
If you’re training hard and trying to drop fat, don’t rely solely on the scale. A combination of scale weight, measurements and progress pictures, as well as progress in the gym, how clothes fit and how you feel are all important when making changes to your physique. Do not let that number on the scale define you!