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Subject outline for class and facts for taking your eyes off the scale

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Monday, February 11, 2013

I wanted to share a rough outline of my class series that I will be teaching at my local fitness facility. I am going to be putting up the lessons on my blog as I complete them. I am also tossing around the idea of making them into short video presentations ( 10 min ) with links on the blog itself to reference my sources and see it for yourself.

I also want to get out some information that I feel is extremely important right now even though I will present it later.

First .. class outline, rough draft. This is a 9 part series that will cover 9 months with one subject at a time being covered a few times that month to accommodate various schedules.

Rough draft...

1). Mastering our love-hate relationship with the scale.

2). Your fat bank account, are you a hacker or a bank robber?

3). The internal battle and re-defining your "normal".

4). Personal Empowerment and Purpose Driven Fitness.

5). Weight loss goals...are they realistic?

6). The Reality Of Food Addiction And Binge Recovery.

7). Using small changes to build your emotional economy.

8). Practical lifestyle tips-lessons from the battlefront.

9). Reality TV weight loss shows, fact or fantasy? The serious issues that makes these shows bad for your health.

Now for the news flash....

In researching weight fluctuation, I came across some very important information that I hope to use to get our clients more grounded and get off the emotional yo-yo every time the scale ticks up a pound or two in spite of the effort and diligence.

While not complete, my reasoning's are sound and logical.

one of the most common frustrations I hear aired on the message boards and on blogs is concerning "I gained a pound or two and I don't know why... I'm so upset" While not everyone reacts this way, there is a very high percentage of people that do and to ride that train is emotionally draining and saps the desire to keep going.

While the idea I have is not fully developed as of yet, I didn't want to sit on it until it was perfect. Maybe someone can be helped by this and that is the name of the game for me.

The basic idea is this:

The percentage of water present in the human body is staggering. Our body runs on water to perform millions of processes every day and is crucial to our health. Just a 2% loss in our fluids is enough to trigger fatigue. (1)

"The human body consists of...
-Up to 60% of the human body is water
-The brain is composed of 70% water.
-Lungs are nearly 90% water.
-Lean muscle tissue contains about 75% water by weight.
-Body fat contains 10% water.
-Bone has 22% water.
-About 83% of our blood is water.

Basic functions...
-Helps digest our food, transport waste, and control body temperature.
-Each day humans must replace 2.4 litres of water, some through drinking and the rest taken by the body from the foods eaten. (2)"

With such a staggeringly high percentages in mind, let me ask you a question.

*** Is is conceivable that with such a high percentage of water in our bodies that a 1/2 of 1% fluctuation is possible? ***

Also take into consideration......
-Monthly cycles (no explanation needed)
-The extraordinary high amounts of salt in our diets already through even pre-packaged diet meals not to mention restaurant food, canned soups etc... (no brainer here)
- Inflammation from hard workouts bringing a certain amount of swelling and water retention..sometimes as much as 3-4 pounds. (3)
-Potential for physiological and hereditary predisposition for water retention.

With all of this in mind I ask, "Is it possible for a 1/2 of 1% fluctuation to occur?"

Just a mental examination of the percentages, my first reaction is an overwhelming YES. I mean that with some parts of our body being up to 90% water and the body as a whole being approximately 60%, I would say that the possibility is VERY HIGH.

Now time for some math... bear with me....

I am going to take an average weight of someone on a "diet" as being around 220 lbs. I know that is not representative but I am taking an average, gender neutral, cross section, but the formula can be applied across the board but 220 is for example only.

1/2 of 1% is .005

220 x .005= 1.1 lbs

From the basic math we see that 1/2 of 1% isn't much but yet a tiny percentage yields a very familiar number. Add in the other factors and the number can be much higher.

So what does all of this mean?

The concept that the scale does not tell the whole story is not just some saying on a refrigerator magnet concocted to make people feel good when the numbers fail to meet expectations. The findings presented here are only the tip of the iceberg. The faster one can divorce their self esteem from the numbers on the scale, the better. The emotional YO-YO can be enough to discourage one from continuing on their journey or at least be a drain to the motivation.

That is why it pays to keep some sort of a journal of your non-scale victories. Measurements, increased fitness abilities, and better fitting clothes all tell a more balanced story.

What will you do TODAY, to get your affirmation from somewhere other than the scale?

References:

(NOTE 1) www.waterbenefitshealth.
com/dehydration-symptoms.html


(NOTE2) ga.water.usgs.gov/edu/pr
opertyyou.html


(NOTE 3)
www.dailyspark.com/blog.
asp?post=why_the_scale_goe
s_up_when_you_start_a_new_
workout_plan


www.personalpowertrainin
g.net/Articles/what_causes
_muscle_soreness.htm


www.livestrong.com/artic
le/402701-does-weight-trai
ning-cause-water-retention/




Find me on Facebook...
www.facebook.com/robert.
wadhams.7


Public Blog....
mailboxes2miles.blogspot
.com/


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  Member Comments About This Blog Post:

ISTRALOUISE 3/10/2013 11:28PM

    Thanks for all the information! If you do post the class notes here, I would be very interested in reading them. :) Thanks for this though too.

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LKWQUILTER 2/28/2013 7:34AM

    Great info. Thanks.

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EFFRAYECHILDE 2/25/2013 8:45AM

    emoticon blog. Sounds very well researched. Good luck in your teaching. Sounds like you are going to do awesome.

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SHERRYBETH84 2/25/2013 3:02AM

    You are always an encouragement , good days, bad days.... It feels good to have someone share the journey who is willing to blog. Thanks again .

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GALINAZ 2/24/2013 2:30PM

    This makes me think I need to add an "Other Goal" of recording a non-scale victory on a regular basis

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ADELCASALE 2/20/2013 8:57AM

    Great informative blog. Thank you!

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SWTBELLA 2/19/2013 6:08AM

    emoticon Thanks for sharing & good luck on your classes! emoticon emoticon

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WANNABFIT34 2/18/2013 8:08AM

    Great post buddy a lot of useful information here!

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MANILUS 2/17/2013 8:05PM

    Love this post, keep them coming! You are going to do great in teaching the classes!

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BLUEEYEDBETTY 2/16/2013 11:55PM

    Wow, I think you may have wrote this with me in mind. I have been struggling with this like crazy! I have stayed pretty true to my calorie goals and have been working out at least 4 times a week. My weight has been fluctuating like crazy. Just when I feel I have the right to be proud of myself for a 4 lbs loss over two weeks, I gain 5 lbs back. All within a matter of days. With my job I have a monthly weigh-in. The first Thursday of every month we all line up in front of a scale as we wait our turn to be scrutinized. I am in the military so it is very much allowed. It is disheartening to see hardly any change for two months now. I recorded a 3 lbs loss but 2% reduction in body mass. While it is not nearly as much as my coworkers, I am still proud and have decided to focus on the inches rather than the lbs. I am hoping this will help me to stay motivated and add a little positivism to my days. Thank you for the great post and I look forward to reading more!

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SRA_SABROSITA 2/16/2013 8:16PM

  Will be friending u on FB and would love to be a part of your lessons.

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VIVALAKIMI 2/16/2013 2:06PM

    I always found it takes 10-100 hours to prepare for each hour of a workshop to teach. You're obviously on that same path!

This is great! I love how you start off the series with the emotional side of being overweight; I think it will suprise a lot of your attendees. One thing we're taught in human development courses is to teach to the head, heart, and hands. You're doing that with your science-based research, your approach toward people's emotional eating habits, and with action-based next steps. Excellent!!!

emoticon

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LUVTOBOWL 2/16/2013 1:18PM

    Looks like you're well prepared. I know it will be enjoyed and informative to all who attend.

emoticon emoticon

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KARRENLYNN 2/15/2013 3:13PM

    Sounds like you're doing much better. Congratulations on your upcoming classes and helping others succeed.

Karen emoticon

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WALKINGCHICK 2/15/2013 3:10PM

    Some great thought provoking stuff in your blog - as well as some inspiring information and guidance. Thanks for sharing, it really is appreciated!

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JIBBIE49 2/15/2013 2:00PM

    Great to see you blog featured in the Spark Mail.

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AMANDA_NY 2/15/2013 11:15AM

  Thanks for posting this! good luck with your class!

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FARIS71 2/15/2013 9:34AM

    Oh such a timely message. Thank you as always for encouragement and wisdome!

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1MYSTERY_LADY 2/15/2013 12:28AM

    emoticon

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KRISTINGETSFIT 2/14/2013 11:25PM

    Helpful and thoughtful information. Thank you for sharing and for putting some logic into my emotional responses to the scale. Much appreciated!

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JENMARIA 2/14/2013 10:02PM

  Excellent post. Thanks for the reminder.

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SLENDERELLA61 2/14/2013 9:11PM

    Looks wonderful!! I so need help getting a handle on dealing with the scale in a sane way. You are perfecting some important stuff here. Spark On!!

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AMBER461 2/14/2013 8:31PM

  Thanks for sharing.

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CICELY360 2/14/2013 7:48PM

  good blog

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PENOWOK 2/14/2013 6:20PM

    Very good info! Thanks for putting it into perspective!

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THELINABEE 2/14/2013 6:02PM

    That is fantastic information, and really helps to quantify the amount of weight fluctuation due to WATER ALONE. Your students are lucky to have you!

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JVELO44 2/14/2013 5:34PM

  Good perspective! Thanks!

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CHRISBEM 2/14/2013 1:31PM

    Very interesting perspective of pounds and percentages

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FIRECOM 2/14/2013 12:38PM

    I wish I could attend your class.

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HEALTHIERKEN 2/14/2013 12:30PM

    I'm buyin' it! Thanks for this dispassionate look at the nuisance weight fluctuations!
emoticon

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PRAIRIECROCUS 2/14/2013 12:03PM

    emoticon emoticon emoticon

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BMCKEOW1 2/14/2013 11:55AM

    Wow that's great info. Your students are going to be so lucky to have you.

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TINY67 2/14/2013 11:50AM

    Sounds good, good luck with your class.

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LVMAMAW 2/14/2013 11:22AM

    emoticon Great information!

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NEWLYFAERIED 2/14/2013 11:14AM

    Very Nice Info, Thanks! emoticon

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DIANN111 2/14/2013 10:48AM

    emoticon
Looking forward to more "lessons"! Thank you!

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TRACYLYNN853 2/14/2013 10:47AM

    emoticon

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SHEAINTPLAYIN 2/14/2013 10:40AM

    emoticon - this was great! I would definitely follow your presentation and/or video blogs, hoping you'll post those soon as well! This opened my eyes up to so much as I often am guilty of getting frustrated by my attachment to the scale. emoticon

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LEMON2012 2/14/2013 10:39AM

    emoticon

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GOOSIEMOON 2/14/2013 10:21AM

    emoticon

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IAMAWESOME2 2/14/2013 10:11AM

  I loved this! I am not very computor savy, How do I follow your program.

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NEWCHINELO 2/14/2013 10:09AM

    Very good!

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RITAROSE 2/14/2013 10:05AM

  You've put a lot of time and energy into your class! WHOOO! It's going to be a good one! Wish I could sing up!! emoticon

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HFAYE81 2/14/2013 9:59AM

    I love it! I want to take your class emoticon

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GONE-BIKING 2/14/2013 9:52AM

    I like your list of topics to cover. Sign me up!

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KLONG8 2/14/2013 9:42AM

    I want to see where you go with this......thanks.

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JEANLUC12 2/14/2013 9:32AM

    Keep on going :)


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HLOCHRIDGE 2/14/2013 9:19AM

    WHOO HOO!!! Great job!!!!

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JOYINKY 2/14/2013 9:05AM

    emoticon

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PYNETREE 2/14/2013 8:54AM

    Well Done!
You have research to back up your facts. Expressed your message in well thoughtout, concise easy to read language.
It is an entertaining, as well as an educating Blog.

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Thanks for Sharing !

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