F*%K THE SCALE
One of the biggest challenges when it comes to health and fitness is motivation and there’s no bigger killer for motivation than scales. During weight loss efforts addicts tend to weigh themselves many times per day. The number on the scale is often tied to our body image, which is something that many of us struggle with on a regular basis
The body is a complex system and daily weight fluctuations are common, whether it be upward or downward. It is usual for a person’s weight to go up or down a few pounds every day, either from water retention/loss, glycogen depletion/storage or lean mass production and body fat reduction. Note that different types of mass have different weights. Let’s take lean mass vs. body fat for example. We’ve all heard the term, “muscle weighs more than fat” and that is correct, yet the scale can’t tell the difference. The scale takes the components that make up our body such as muscle, bone, skin, fat, and water and gives us a single, raw number. When you get on the scale and receive that raw number, you need to realize it’s just that: a number. That’s it! It’s not a body fat meter or a lean mass indicator, it’s a number that is approximating the amount of downward force the gravity is exerting upon us. It’s not a measurement of your body composition (the real health marker). When a person focuses too much on their weight or looks it increases their chances of developing eating disorders.
DISTURBANCES IN WEIGHT ARE DETRIMENTAL TO A PERSON’S HEALTH. WITH SCALE OBSESSION, COMES EATING DISORDERS. THESE DISORDERS TYPICALLY RANGE FROM STARVING ONESELF TO EXTREME OVEREATING, DEPENDING ON THE PERSONS GOALS. EATING DISORDERS CAN STEM FROM A DESIRE TO OBTAIN A CERTAIN BODY WEIGHT. A PERSON WILL SEIZE UPON A CERTAIN NUMBER AND OBSESS OVER THAT NUMBER, DOING ANYTHING AND EVERYTHING TO REACH IT. COMMON TYPES OF EATING DISORDERS ARE ANOREXIA, BULIMIA AND BINGE EATING. THESE DISORDERS CAN CAUSE SERIOUS PROBLEMS THROUGHOUT THE BODY AND CAN AFFECT EVERY ORGAN IN YOUR BODY. FOR EXAMPLE, ONE-WAY PEOPLE THINK THEY CAN DECREASE THEIR WEIGHT IS BY CONSUMING FEWER CALORIES. THIS ULTIMATELY WILL MAKE THE BODY START BREAKING DOWN ITS OWN TISSUE TO USE FOR FUEL. ONE OF THE FIRST ORGANS TO BE BROKEN DOWN IN THIS CASE IS MUSCLE. IF YOU DIDN’T KNOW YOUR HEART IS CONSIDERED A MUSCLE. SO, YOUR PULSE AND BLOOD PRESSURE WILL BEGIN TO DROP BECAUSE THE HEART HAS LESS FUEL TO PUMP BLOOD. THIS PUTS YOU AT A GREATER RISK FOR HEART FAILURE. THAT’S JUST ONE-WAY EATING DISORDERS CAN CAUSE DAMAGE TO YOUR BODY. THESE DISORDERS CAN HAVE SERIOUS LONG-LASTING CONSEQUENCES TO YOUR HEALTH AND PRODUCTIVITY.
NO MATTER WHAT THE SCALE SAYS, IF YOU ARE IN A HEALTHY BODY-COMPOSITION RANGE YOU ARE DOING WELL! YOUR IDEAL BODY COMPOSITION DEPENDS ON YOUR GOALS. KEEP IN MIND THAT WOMEN NATURALLY HAVE MORE FAT THAN MEN. THIS FAT IS CONSIDERED ESSENTIAL FAT, IT IS NEEDED FOR BODILY FUNCTIONS SUCH AS REPRODUCTIVE TISSUES AND ABSORPTION OF VITAMINS. THE BODY-FAT RANGES FOR OPTIMAL HEALTH ARE 14-30% FOR WOMEN AND 6-25% FOR MEN. REMEMBER YOU SHOULD NEVER BE TRYING TO REACH 0% BODY FAT. BODY COMPOSITION GIVES YOU SOMETHING TO FOCUS ON (IN A GOOD WAY): LEAN BODY MASS. THERE ARE 3 GENERALIZED BODY COMPOSITIONS THAT PEOPLE ARE PREDETERMINED TO HAVE. THESE SOMATOTYPES ARE ENDOMORPH, MESOMORPH, AND ECTOMORPH. LEARN YOUR SOMATOTYPE TO BETTER UNDERSTAND YOUR WEIGHT LOSS POTENTIAL.
Ectomorph: Long and lean, Delicate frame, finds it difficult to build muscle and fat, body similar to a marathon runner, Fast metabolism. You find it difficult to gain muscle or fat, so you should focus on compound movements as opposed to isolated movements. This will allow you to use more muscle groups in one exercise increasing your chances to build muscle.
Mesomorph: Middle of the body types, can be lean and muscular simultaneously, Natural athletics build with well-defined muscles. You find it easier to build muscle and lose fat. You do not have to go insanely heavy on the weights to get results, you can lift moderately and still progress. It is also best to include HIIT training in your exercises, to help get your heart rate up and your blood pumping.
Endomorph: Stocky build, Wider body, Stores fuel (both muscle and fat) in the lower half of their bodies, more muscle but comes with more fat, Has the best strength but may find it difficult to stay lean, Slow metabolism. To help the body lose fat the best workouts include HIIT (high intensity interval training). This training will help train the overall body and enhance metabolism.
Don’t obsess over a number! Listen to your body. Prevent weight loss obsession by applying a sustainable, stress free nutrition that you can maintain long term. Check out some tips on how you can fuel your body correctly on
Frankie Results Nutrition Blog.
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