Before I dive into this all too frequent concern of gaining muscle and losing weight, let’s do a quick Recap on HOW TO reshape your Body:
If you want to lose Fat with muscle gain, you need to boost your metabolism -> you boost your metabolism by eating clean and increasing your Lean Muscle -> the only way to increase your lean muscle is through resistance training.
Remember, the more lean muscle you have, the higher your metabolism, the more fat and calories you burn ALL Day Long…even while you sleep – making your fat loss efforts that much easier.
Next, let’s address the muscle you gain!
Did you know…
Your metabolism slows by 5 percent each decade – WHY? Because with age also comes the decline of muscle.
If you are doing nothing to maintain or increase your lean muscle is it any wonder you are battling weight gain!?!?
You have a NEW goal at this point – FAT LOSS….not just weight loss. In the effort to lose fat you must change your body composition – through the strategies I have been sharing with you- in order to increase lean muscle and decrease fat.
There is no way in heck a scale and make the distinction between the two!
A Friendly Reminder ~ Why You Should Stay Away From The Scale
Once, twice, twenty times a day? How often are YOU stepping on the scale?
To help everyone get past this debilitating obsession with the scale, I have question to ask you. – Now take a moment to think about your response for this could help make ALL the difference in your ability to See Results and at the same time realize the scale really is an unnecessary tool when it comes to measuring your fat loss success.
Ready?
Like I said….take a moment to really think about this one.
You are all here to lose FAT, right?
In order to make this happen there are fundamental fat loss factors that must be in place – eating supportively, effective resistance training plan, intervals instead of long hours of cardio and of course an attitude programmed for success – meaning you do not Give UP after a week of Trying what has been proven to work!
In all, these factors work together to produce results that are FAR greater that each factor by itself – this is synergy – where the Sum is greater than it’s parts.
As you begin to make adjustments to how you think, eat, move and live, your body begins to change from the inside out.
The most unfortunate part of the fat loss process, is that many women give up, quit and believe they are destined to be overweight for they cannot get the scale to budge.
This is a horrible path to take and can be SO EASILY Avoided when you simply understand what is happening and Know what to look for.
It CANNOT show you the change in your body composition – the loss of fat and the increase in lean muscle. As you gain some muscle and lose some fat, the numbers on the scale do not initially change….but magically, your clothes are no longer snug – what is happening?
First lets clear up the Muscle vs. Fat Controversy
Pure fat is around 0.9g per cubic centimeter, while muscle is around 1.1g per cubic centimeter.
In other words….muscle is leaner and tighter than fat.
Increasing your lean muscle:
1. Helps to Burn Fat
2. Stokes your metabolism
3. Allows you to fit comfortably into your skinny jeans
4. Increases your Strength
5. Increases bone density
6. Makes you look lean, toned and defined…..pleasing to the eye and looking Yummy!
When fat is decreased on the body and slight muscle gains take place, it creates a more fit, lean, symmetrical and attractive look!
So it is WELL past the time to Get Rid of the Scale as you begin your Fat Loss Journey!
Since this is the ENTIRE reason you even took a chance to try something new – you want RESULTS!
Why would anyone put all this effort into changing how you eat, how you workout and how you live each and every day for nothing in return?
No one would.
But we all crave and NEED some type of feedback. Crazy thing is – You already Have it!
Yep – those of you who have been leaving comments on the blog have already been listing the most common and most life-changing results…
~ A melting away of inches
~ a barrage of compliments – others are noticing a pleasant change not only in your appearance but in your overall attitude
~ A tremendous amount of Energy
~ The ability to DO more than you ever could before – whether it be push ups or pulling the bike out of the garage and going for a relaxing ride
~ An amazing amount of Self Confidence
Now lets do one more reality check….has a scale EVER given you the feedback I have just listed above?
No, and it never will.
So what is the solution?
Stop beating yourself up!!!!!!!
If what you have been doing is not working…..why do you keep doing it?
Best Fat Loss With Muscle Gain Strategy
Commit to a solid resistance training program, trade traditional cardio for intervals, map out your goals, clean up what you are eating and most importantly …..get rid of your scale!!!
Instead use -
Before and After Photos
Your Skinny Jeans
Your Progress Journal
That is all you need.
Really!
Empower yourself today – eliminate the scale and open yourself up to the results that DO matter for TRUE and LASTING Results!
Join Fit Yummy Mummy Experience Today!
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Thanks Holly!
I’m just a week and a half into the program. I’ve been sticking it out. The fact that it’s only a 15 minute workout each day makes it doable. I appreciate that! Today was the first day I missed my workout. I’m going to still try to get it in. I have so much energy though. Yesterday, I spent 8 hours cleaning out my basement, lifting, moving, organizing, etc. It was like adding extra workouts to my day. Unfortunately, I did something to my back in the process, so I’m icing and resting it today.
Anyway, I need the reminders of the scale. I have been getting on the scale, telling myself it’s too soon to see weight loss, but still feeling disappointed. It’s early for me to see much of a difference, but I do feel differently. I am proud of myself; I feel confident. I feel energetic.
Oh, my 4 year old son asks me for fruit smoothies about 6 times per day! Another benefit of the program, my whole family is eating better.
THANKS!
Christine
Okay, I guess you have convinced me. I’ll stop weighing myself on a daily basis and cut it back to once every 4 weeks. However, I don’t rely on it soley as I do feel the strength I’m “gaining”, my clothes are looser and I feel better, leaner and tighter.
I guess I should also get rid of my measurement icon that follows my name. LOL
Thank you Holly!!!!!
I never weight myself! But I have to change my office wear every month coz I keep getting smaller and leaner! Thanks Holly. This gratitude comes to you all the way from Malaysia!
I’ve been on an intense fitness program for a little over two years now. I work out with my husband and we change our sessions (as we call them) about every 4-5 weeks. What Holly says is true, fitness training is the only way to go. For two years prior to our new program I made the cardio sins and actually gained weight as a result. Now I’m 25 pounds ligher and feel great. I just recently added the interval training, with those wonderful sound tracks. It is too early to see the impact but I love doing them. They are great on my off days. The soundtracks are perfect. Thanks Holly. Oh, I do weight myself once a week. But I only use it as a guide. I mainly go by how my clothes feel to determine if I need to pump it up or not.
WHAT A GREAT QUESTION!!!!!
This sums me up perfectly. I’m now 4 weeks into the fall challenge and I am finding that I laugh outloud at the scale, knowing that I’ve grown detached from it and am conquering my obcession with those stupid numbers. I say that I”m currently in that process because yeah, I still think about it from time to time, so it would be a lie to say “i’m all cured”. But I can honestly say that with each day, I work hard at it and each day it gets easier and easier, and actually it gets to be less of a challenge.
Going to need a new one soon!
Most women are just desperate for some results, any results. The scale is what we’re programmed to believe is most truthful when, in fact, that couldn’t be further from the truth as Holly has shown us. Take the time, do the work, believe in yourself, and just enjoy breaking free.
I’m walking proof! A year ago people were asking me if I were pregnant, now I weigh not that much less but I’m in totally different sizes.
These are the best exercises, the best eating plan, I’ve ever come across and they work! Nothing I tried before gave me these awesome results.
Thanks, Holly!
Holly, this is awesome. THANKS. Getting there, getting there…
I love the workouts which I do supervised by my three cats. The little tom likes to hide under my stepper – the other two are too big for that. He finally found something the others cannot do.
Agewise I am a grandmom. My weight is OK, but I have a tummy that just won’t go, whatever I do and my arms are starting to look a bit flabby. I do hope the workouts will take care of that.
There were only 3 advanced BONUS workouts in the e-book, not 12 as promised. Can you send me the missing ones?
Thanks, and greetings from Holland,
Lidy
I got rid of my scale. Threw it right in the garbage. Not only did I feel totally liberated, but I realized I don’t need it and I’m a much better person without it!
Hi Holly
You are spot on. When I started training it was all about losing the weight. I soon discovered that when I had not lost a lot of weight I in fact had lost quite a few cm as well as body fat. When I reached my weight goal i focused on fat loss and lean muscle gain and found I put on another 2kg but infact shrunk even further in cm. The sclaes are evil and everyone should stop using them.
Keep up the good work
Holly,
Thanks for the reminder. I stopped weighing myself daily because it tended to mark my tone for the day. If it told me I had lost, I was elated. If it told me I had gained, I was angry at myself and anyone who looked at me the wrong way (or so I perceived it).
I’m at a weight that is fine for me, right in the middle of my acceptable BMI weight, but still a bit higher than I’d like it to be, but then I may be aiming for a weight that is not realistic for me.
I feel great when I do intervals and strength training. I have loads of energy, and it motivates me to eat better, which also makes me feel better, so I’m happier now that the scale is taking a rest for a while.
GREAT TIPS . THNX.
BUT I STILL DONT UNDERSTAND HOW WOMEN LOSE SO MANY POUNDS AT THE END OF THE CHALLENGE?
IS IT NOT A STEADY WEIGHT LOSS IF ANY?
LIKE 4 WEEKS INTO THIS PROGRAMME…LETS SAY MY WEIGHT IS STUCK,ENERGY IS HIGH
OK SOME INCHES ARE ALSO GOING…
BUT LIKE ,HOW AT THE END OF THE CHALLENGE WOULD I BE ‘X’ POUNDS LIGHTER?
Holly, I certainly proved your point, that weight training to gain muscle provides fast, back-into-skinny-jeans results – as opposed to long cardio. I’ve always been athletic, fairly fit & trim, and have had 6 kids (pregnant with #7 now!). After every pregnancy I face the challenge of getting back into my regular clothes, with hopes to be back-into-skinny-jeans in 9 months to a year. In the past, I always did this with months of wearying cardio: running, aerobics & dance class, gym workouts.
About a year ago, after the birth of our 6th baby, I followed your program, Holly, and focused on my 15-min-per-day intense workouts, with little or no cardio. The FYM plan just made sense, and honestly I did NOT have time for those hour-long runs anymore!!
For the first time EVER, postpartum, I was back into my regular jeans within 4 months, without long cardio sessions or dieting (no postpartum diets for me while nursing babies)…and yet I was almost 10 POUNDS OVER my “normal” pre-pregnancy weight. Really wierd! And wonderful!
Thanks Holly!