Scale Weight = NOT a Good Way to Measure Results of Fitness Program
Knowing your body composition is important and too easy to
excess body fat is sub-cutaneous (under the skin) and can be measured with a
simple Accu-Measure skinfold caliper for estimating your body fat is a
good idea to purchase.
Knowing your body fat percentage is important because it
will tell you if you have lost fat, gained muscle, or both. It is
possible improve your body composition while your scale weight remains the same.
Snacks & Caffeine
The problem with even 100 calorie snacks is they are
usually not balanced and many are made up of
Many low fat/calorie foods which you think are helping your cause may be
hindering your weight loss.
Eating a snack or meal without the correct ratio of
carbohydrates, protein and even fat will cause your blood sugar to rise rapidly
and then crash (green oscillating) line on the following graph.
Caffeine in your diet Pepsi will have the opposite effect,
causing your blood sugar to drop and create a larger spike the next time you
Unstable blood sugar levels may be why you are not able to
To cut your caffeine you should switch to caffeine free
diet soda and most likely take an over the counter painkiller for your headaches
which will subside in 3-7 days.
It is best to avoid all carbonated beverages so try to
stick to water. Eat a balanced diet with healthy fats, lean protein and
preferably low glycemic complex carbohydrates (whole grains w/ fiber & green
Your exercise routine should be periodically changed to
make it hard for your body to adapt and plateau. Don't be afraid to
increase your weights while you are in weight training. Heavier weights
will NOT make you get bulky and may be the reason why you can't lose weight!
2 hours in the gym likely means you are not working out
with high enough intensity. Higher intensity workouts have more effect on
body composition so if you workout for 1 hour at a higher intensity (higher
heart rate in cardio, heavier weights in resistance training) you will help
raise your metabolism.
Most people who increase their workout intensity have more
energy on their off days, a higher metabolism burning fat around the clock and
obviously more free time due to spending time in the gym working out smart.