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Saturday, November 14, 2015

No Diggity - No Doubt!

I think most people can relate to the frustrations of having a stall when it comes to the scale. Those "stalls" usually lead to people feeling like a failure and they give up.

My diet and exercise regime brought a weight loss of just under 20 pounds in the first three weeks. Woo Hoo!

However, this past week has brought a big fat Z.E.R.O.

Now, my diet has been on point and between my basal metabolic rate (BMR) and daily workouts, I know for a fact that I am burning more calories than I am taking in. It's at this point that most people start scoffing at their scale while yelling (screaming) "What the French...toast?"

Had I not already been in this situation previously, I would have been yelling profanities that would have put any sailor to shame. But, because I have been in this position before, I had to remember everything I had faced in the past and the reasons behind the dreaded "stall".

If my words can help anyone - pay attention because the following information is what gets me through my scale stalls.

First and foremost, a little BMR 101! To lose weight by diet alone, you want to eat less than your BMR (also known as your resting metabolic rate). Your BMR is the amount of energy needed to support the body's most basic functions when at rest in a neutral, or non-stressful, environment (a.k.a. the number of calories you need per day to stay alive). BMR can be responsible for 70% of the calories burned per day (just sitting there...doing nothing).

To calculate your BMR, click HERE.

Once you know the number of calories needed to maintain your weight, you can easily calculate the number of calories you need to eat in order to lose (or gain) weight.

One important tip to remember about BMR is that as you lose weight (increase activity, etc.), your BMR rate changes so it is extremely important to measure it often.

Next - 1 pound of fat equals 3,500 calories. Simply put - if you want to lose 1 pound a week (through diet alone), you need to reduce your caloric intake by 500 calories per day. It's that simple.

However - I am doing more than just dieting. In addition to my caloric reduction, I workout 7 (yes, seven) days a week. I climb between 94-102 flights of stairs and then I row for an hour, averaging 12,000 meters...every day.

Because I row on a resistance rowing machine, and am climbing the stairmaster, I am working the shiznit out of my thigh muscles. Side note (because that's what A.D.D. is for) - Most people think rowing works your arms but in reality, rowing is 70% legs, 20% abdominal, and 10% arms. Even as I type this, my thighs are on fire.

So why isn't the scale moving? This is where body composition gets a little complicated.

Since my body hasn't been trained in two years, it is hyper-responsive to resistance training right now. So much that I am actually building muscle while losing fat at the same time. Pound for pound.

I know this "honeymoon phase" will not last forever so I have to take advantage of this time while I have it. The more muscle I build, the faster my body will burn calories.

FACT: Muscles burn 5.5 times more calories than fat tissues.

Hello! It's a no brainer that we want more muscle than fat.

I have heard time and time again that muscle weighs more than fat. Truth be told...a pound weighs a pound regardless of what it is. Muscle just happens to be more dense than fat so it takes up much less space than "fluffy" fat. (reminds me of..."I'm not fat, I'm fluffy." Who else loves Gabriel Iglesias?)

This is why I can see a difference in how my clothes fit but why my scale isn't "moving". I'm losing fat but because I am gaining muscle, they are basically swapping places keeping my weight the same.

How do I know this? I have a body composition scale that in addition to telling me how much I weigh, it measures my muscle mass, body fat and water percentages, and provides me a daily caloric intake.

This information keeps me on track because if none of the numbers are moving, then I know I need to make adjustments elsewhere (including actually increasing my daily caloric intake because reducing by too much can make your body hold on to fat for survival and it will burn muscle for energy instead of fat).

I won't lie and say that the lack in reduction of my weight didn't sting a little because it does BUT I know that my body is changing for the better.

I can see it.

I can feel it.

I will continue to push myself beyond what I think my body is capable of doing because I AM getting stronger every day.

I do not doubt myself (or the process) because I have overcome this before...and won!

I've got this.

No doubt!!


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