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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/




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