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Get hooked on feeling fit, not the number on the scale!

Sunday, January 30, 2011

Continuing my review of the book 'The Female Body Breakthrough' by Rachel Cosgrove. Chapter One names her secrets to becoming a fit female.

Secret #5: Get hooked on feeling fit, not the number on the scale!

Per Rachel:
A fit female does not focus on the scale but instead focuses on how she looks in her clothes and how she feels.
Being fit is motivating, and the feeling is addicting. Forget the scale and experience this feeling instead. You have to get hooked on this feeling to be successful.
No sugary food or salty treat tastes as good as lean and sexy feels. It is like a high and it is addicting. Find the motivation within and feed off it every single day.

To 'scale' or not to 'scale' is a constant topic on SP. But, ladies (and gents), we all know that the number on the scale on weigh-in day can very well make or break your day, and even make or break your program. If you think of this rationally, it's absolutely crazy, and yes, irrational.

Who here hasn't had a day where you felt absolutely confident and fabulous just to step on the scale and have the number crush you?

Yes, we hear and read, don't let the scale get to you, but how on earth do you do this, if the scale is your sole focus? I think Rachel offers a way out of this thinking by suggesting you redirect your focus.

We can reach our goal weight and still have an undesirable percentage of body fat, because we neglected to build muscle along the way. Plus, keeping the weight off in this situation requires a lot more effort.

As I am working my new program, I'll be stepping away from the scale. The way it is set up, if I eat right and strength train, I won't need the scale to tell me how much damage my latest binge has done.

  Member Comments About This Blog Post:

JULABELLE 1/31/2011 7:49AM

    With all the packing we've been doing, the scale has been out of sight/out of mind for the last month or two. and my clothing still fits, some even better than before...

I agree with the other posters, the scale is just one of many tools to use in a healthy environment.

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KKP4673 1/31/2011 1:33AM

    I so very much agree with you, Kricket!! let's just move forward and get healthy without letting the scale control us! --I actually turn backwards when I weigh in at the doctor... The nurse supports my lack of wanting to see my weight with clothes on and in the middle of the day!

Keep on!!

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ANGIES1963 1/30/2011 10:29PM

    i just had one of those days you mentioned where i felt like there was no way i didn't lose at least a few pounds. I stepped on that scale only to find it had not moved an ounce.
Now, yes, its better then gaining, but I was devestated. For a few minutes anyway. Then I remembered how great I felt. How all my clothes are getting pretty loose. I guess I should just stay off the scale and use the way i feel as the measurement of success.

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MALEXANDER4 1/30/2011 5:18PM

    I'm one of those on again off again kinda weighers. One week I may weigh each day, and the next I may weigh once weekly. I like the once weekly myself to be honest. It is habit that starts it for me day to day.

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KNITTABLES 1/30/2011 2:39PM

    I weigh in only once a week now instead of once a day. I don't need the scale to show me anything. My clothes will do that.
Have a great Feb.

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    I've been weighing a lot less, too, and I hope it is the right thing for me. I was going NUTS when I weighed too often, so I think it is. emoticon

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TEDYBEAR2838 1/30/2011 12:16PM

    Yup, it's just one tool, that scale. It can't tell us how well we are doing overall. That is the important thing. Are we doing the right things to make our bodies healthy and strong?


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CMB2048 1/30/2011 11:43AM

    I agree that there are other ways to measure success but for me I have to weigh in at least once per week. If I don't, I am just not as conscious of what I am putting in my mouth during the week.

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ITSAWRAP_DIMI 1/30/2011 11:27AM

    GREAT!!! I WILL be starting my strength training!!!! I have weaned myself to 2x/week. LOL This week I will strive for 1. So much truth in your blog.

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PIXIE-LICIOUS 1/30/2011 11:23AM

    What a great blog! I used to be a scale addict, so I finally just gave my scale away. Now I only get weighed and measured once a month at Curves. I am thinking of doing it twice a month, but definitely no more than that.

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CARTOONB 1/30/2011 11:10AM

    I still use the scale, but it is only one of my ways to keep myself on track. I can generally explain the ups and the downs that I see so I don't let it control my mood. Loving the reviews!

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BUNNIE1999 1/30/2011 11:02AM

    Great idea. I put my scale up almost a month ago. Best thing ever!!! I had lost 5 inches last check but since then broke both elbows but been eating light. But I was amazed how good I felt without the constant scale staring at me. I will get it out once a month only and honestly if I only lose a small amount. Who cares because inches mean more to me

Happy sparking

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Train hard or go home!

Saturday, January 29, 2011

Continuing my review of the book 'The Female Body Breakthrough' by Rachel Cosgrove. Chapter One names her secrets to becoming a fit female.

Secret #4: Train hard or go home!

Since Rachel is all about weights and strength training, this is what we're talking about.

Per Rachel:
Fit, confident females don't bother with 3-pound dumbbells, aerobics, endless cardio, or machines in the gym. Don't be afraid of lifting challenging weights and pushing yourself in the gym. Your goal is to build muscle by challenging yourself, pushing your intensity, getting out of your comfort zone.

She cites a study that compared weight lifting and aerobics. While both groups lost 26 pounds on the scale, the group who did strength training lost only fat, while the aerobics group lost 8% of their weight from muscle, thus slowing down their metabolism.

About a month ago I started shifting my focus from (almost) all aerobics to strength training. In order to learn more about something I practically know nothing about, I picked up this book.

Thinking about this study I picture it this way:

Do aerobics, lose 26 lbs on the scale, but you still have your flab. And since some muscle was lost in the process, it'll be harder to keep off the lost weight.
I believe this is the exact situation I am in currently.

Do strength training, lose 26 lbs on the scale, you will also have toned, built some muscle, and at the same weight than the aerobics person, you'll look slimmer.

Rachel will dive deeper into this topic later on in the book, so we'll revisit this in more detail.

In the meantime, have a wonderful Saturday!

  Member Comments About This Blog Post:

4A-HEALTHY-BMI 1/31/2011 11:10AM

    I felt like telling that to a woman on the erg one evening a few weeks ago at Hillcrest, while waiting to use it. She was sitting on there having a leisurely evening row while my heart rate was dropping and I was getting cold.


And yes, BTW I had been doing ST that week as well. This was my cardio night. I alternate them.

Comment edited on: 1/31/2011 11:11:34 AM

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    I just thumbed through the table of contents, I see there is a workout plan. Looking forward to reading about that. Looks like a great book. I may have to pick this up.

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TEDYBEAR2838 1/30/2011 3:59AM

    I am really shaking up my routine also. I usually walk a mile at the gym when I go, but the rest of the 1.5 hours is spent with weights & machines.


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CARTOONB 1/30/2011 12:59AM

    Hmmmmm....I may have to go get this book so I can read along with you!

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MALEXANDER4 1/29/2011 8:36PM

    I like you used to do a lot of cardio and not much strength. Now I try to do both. I'm loving these chapters: keep reading.

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IUHRYTR 1/29/2011 7:50PM

    Increasing strength training will also boost your endorphins, firm up flabby areas and rebuild your physique. All these will build confidence. Best of success to you. -- Lou

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CMB2048 1/29/2011 4:16PM

    Strength training is so important!!! Not sure I'd do it exclusively but I know people who lost a certain amount of weight and then focused on strength training and did much better than those who did massive amounts of cardio!

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FRAN0426 1/29/2011 4:11PM

    Thanks for sharing all the good information with us Kricket. I cansee why your enjoying the book, soooooooo much well worthwhile info get get from it---to put to use.

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REM-CYCLES 1/29/2011 3:33PM

    Ah - Now I see what you mean Kricket - this is good stuff you're reading!

I'm having to strive to carve time out of my not-funny schedule to sustain consistent workout. This week I did 88.9 miles, an improvement over other weeks.

Thanks for posting this blog, good reading and info you're putting in front of yourself :)

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KNITTABLES 1/29/2011 2:52PM

    Awesome information and so helpful too. Thanks for sharing.

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BOVEY63 1/29/2011 12:31PM

    Thanks for sharing all the great information from the book.
Hope you have a wonderful Saturday too!

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SILVERCHICK 1/29/2011 10:58AM

    That's an interesting study. I wish I didn't hate strength training so much because I know it's so good for weight loss!

I'm liking all the info your sharing from this book!

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Fuel Your Body to be Fabulous!

Friday, January 28, 2011

Continuing my review of the book 'The Female Body Breakthrough' by Rachel Cosgrove. Chapter One names her secrets to becoming a fit female.

Secret #3: Fuel your body to be fabulous!

As per Rachel:
Eat more often, not less. To obtain a fit fabulous body free of cellulite and belly fat, you must fuel your body with unprocessed whole foods every couple of hours to rev your metabolism.
She warns, that starving your body will stall out your metabolism and you'll become catabolic, which means that instead of fat your body will break down hard-earned muscle tissue.

I know that letting myself get to the point of being extremely hungry, I set myself up for overeating. I have been practicing this here and there over the years and have first hand experience.
It does not surprise me then that my progress stalled, if all those times my body was snacking away on my muscle tissue.

There is huge information in just a short paragraph!
What also got my attention is "free of cellulite". :)

Actually, I am very bad at eating every 3 to 4 hours, even though this is, of course, not the first time I hear and read this.

I have made it a priority the past few days to live by this rule and eat smaller, and more often. It takes some planning for sure.

  Member Comments About This Blog Post:

KNITTABLES 1/28/2011 11:00PM

    Keep the reviews coming. I too struggle to eat less and more often.

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CARTOONB 1/28/2011 10:51PM

    Loving these reviews! I'm going to change my upper body workout tomorrow because of them!

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    I go back and forth on the eating multiple meals. The research is all over the map. It's so all over the map in fact, that I believe it doesn't matter. What does matter is what makes sense for you. If more than 3 meals help you meet your caloric and macro goals, go for it.

Another thing to consider, when you go catabolic (or in my case, catatonic), your body consumes what is most available. For lean people, this is muscle, for fat people it is fat. So if you're not strength training (which sets your body up to prefer muscle) and you're just burning calories (i.e. steady state cardio), you're just chewing away the most available source of fuel without changing the body's affinity for fat loss/muscle preservation. I'm sure Rachel is going to get into this, which is why I heart Rachel :)

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BOVEY63 1/28/2011 11:08AM

    This is something I have gotten so much better at since joining SP and tracking my food. It really does make a difference - especially eating breakfast.

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Get Out of Your Comfort Zone!

Thursday, January 27, 2011

Continuing my review of the book 'The Female Body Breakthrough' by Rachel Cosgrove. Chapter One names her secrets to becoming a fit female.

Secret #2: Get out of your comfort zone!

As per Rachel:
"To prompt your body to change, you have to make it do what it's not used to." ...
"If you don't feel like you have to go against your usual routine, then you probably are not going to change your body. You have to do something different from what you're currently doing to push your body to change." ...
"So change your routine."

We all know this, right? But who is really doing something about it?

I am at a point in my journey where I'm stuck and my program does not seem to work for me any more. That is the reason I picked up this book. I'm looking for suggestions and alternatives, and moving into strength training seems like the right choice for me at this time.

Here some quotes for thought:

People will do almost anything to stay in their comfort zones. If you want to accomplish anything, get out of your comfort zone. Strive to increase order and discipline in your life. Discipline usually means doing the opposite of what you feel like doing.
~Dave Kekich~

Progress always involves risk; you can't progress to second base and also keep your foot on first.
~Christie Mason~

We cannot become what we want to be by remaining what we are.~Max DePree~

A ship in a harbor is safe, but that's not what a ship is built for.

What will you do to challenge yourself today?

  Member Comments About This Blog Post:

IGSBETH 1/29/2011 12:07AM

    Good luck breaking your plateau!

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MALEXANDER4 1/28/2011 6:35AM

    Oh I so need to bust out of my zone.

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KKP4673 1/28/2011 1:06AM

    I love your quotes you picked!! I really dislike discipline right now, but I think that I have to do the discipline in order to get the rest I desperately need! Oy!!

Good going on pulling in those resources!!


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HOWLERMOM 1/27/2011 8:42PM

    What a great blog --will keep this in mind when I work out over the next couple of days!!

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TEDYBEAR2838 1/27/2011 8:30PM

    I am really jogging up my routine this year. Nothing normal, just change, switch, do it differently. Juggle up my foods as much as I can.

Great Journey!


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FRAN0426 1/27/2011 4:07PM

    Kricket, this blog is good advice for everyone, hope many soarkers will enjoy it too. Today I'm going to push to do mare strength exercise at home.

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    I always encounter ladies (sorry ladies) during my run. They're walking and talking on the phone. I wanted to make a shirt that said "If you can talk on the phone while you're working out you're doing it wrong".

I might go far as to say if you can talk while you're working out you're doing it wrong. Whatever "it" is ... make "it" intense.

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BOVEY63 1/27/2011 1:48PM

    Great advice and quotes!
emoticon emoticon
Today I will up my strength training!

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KNITTABLES 1/27/2011 11:52AM

    I am challenging myself to get out of the house and go somewhere.

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JADUNN68 1/27/2011 10:17AM

    This is just what I needed to hear today. Thank you.

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    I'm challenging myself to slow down eating during the day so I have wiggle room in the evening! emoticon

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A New Approach, Secrets to Success & One of these days I'll actually read all those interesting boo

Wednesday, January 26, 2011

"One of these days I'll actually read all those interesting books I keep buying..."

This was my status update yesterday. Making time to read is a goal.
My newest acquisition is "The Female Body Breakthrough" by Rachel Cosgrove.

My new approach this year is moving away from endless hours of aerobics/cardio, and moving towards more strength training. And this is what this book is all about. Geared towards women and becoming what she calls a "fit female".

I'll read it through, I'll recap it here, and I will finish the book.

Chapter 1 - The Fit Female Credo
In this chapter Rachel outlines her 16 secrets to becoming a fit female. As we know by now, in this context secrets are really always hard work, but getting somebody else's input, and being reminded of what it takes is not a bad thing.

So here it is, secret #1: Act as if you are a fit female.

Her reasoning is, in order to become a fit female you need to change your mindset and start acting like one today. Even if you're nowhere near your goal. Picture it and live it.

It is her opinion that even if you lose the weight and achieve the body you've always wanted, you likely won't be able to hold on to it long term if you can't see it.

I call it the fat mentality, and I see a lot of this here on the SP boards. We seem to see what we want to see, not what is real.
If you see yourself as fat and frumpy you will be fat and frumpy. So, even if you're fat and frumpy right now, act thin and healthy. Strut your stuff proudly and fake it til you make it.

So I guess what she's saying is, get your head in the game and your mind in the right place first. Herein might very well lie the secret to end yoyo dieting once and for all.

  Member Comments About This Blog Post:

GRACEFULIFE 2/6/2011 11:45PM

    Thanks for posting these. I just bought this book for Lev, I will point her at these to get her stoked to read it!

Like Bill, I *heart* Rachel Cosgrove. In many ways... hubba hubba! emoticon

Also, I think your new approach will be good for you. I'm just starting NROL4W, the exercise programming for which was done by her husband Alwyn Cosgrove, and I suspect it's going to be an extremely efficient and effective exercise regime. It's kind of my latest mantra: down with cardio bunny-ness!

Comment edited on: 2/6/2011 11:52:22 PM

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    I heart Rachel Cosgrove. I haven't read her book, but have read a few articles and I do like Alwyn Cosgrove's work as well. It makes sense really. A lot of people get intimidated by doing things they *THINK* they cannot (lift weights, do P90X). Truth is, you can do any of those things, just not as good in the people in the videos ... at least not yet. The goal of the workouts is for you to improve, not keep up with the people in the video.

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SIMPLE_IS_BEST 1/27/2011 8:02AM

    That's so true. The human mind, and the power of suggestion, is more powerful than we realize!

In my case, I still think of myself as being thin, and get a huge shock whenever I walk by a mirror unexpectedly.

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TEDYBEAR2838 1/26/2011 4:55PM

    Good Bye Fat Mentality. I'm with you.

I'm feeling it.


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KNITTABLES 1/26/2011 3:21PM

    emoticon emoticonThanks for sharing the book with us. This is so very true. A great book.

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MALEXANDER4 1/26/2011 12:01PM

    So very true. I still see me as the big girl....I see me in the mirror and wow i'm not. I need to get my mind where my body is or I may not stay here.

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    And I agree with it! I am now stuck at a certain spot (weightwise) and I think part of is is that I've become "comfortable" with this spot and don't see myself as anything more. I have to CHANGE that! emoticon emoticon

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JULABELLE 1/26/2011 10:38AM

    Goes along with the whole "Fake it 'til you make it" saying. Strength Training is so important! Enjoy the book, and I will look forward to your recaps.

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