Scale Stuck on the Same Weight?
Things to keep in mind when you think you’ve done everything right. A pound of muscle is about 1/3 the size of a pound of fat, so from a density perspective, as you build muscle, it’s your
measurements that change the most. Measure yourself with a measuring tape (it’s a fabric tape that can be found in the sewing dept. at Wal-Mart). Neck, Shoulders, Bicep, Chest, Waist, Hips, Thigh, and Calf. Use the same side of your body for all of your measurements and do this once a month.
Gender Differences – What to Expect
For men, belly fat is usually the thing that will go. The scale might not move but over time, your belt notches will need to go tighter and tighter. Your chest, shoulders, and biceps measures should go up. If you don’t actually have data points to measure against, you cannot see your own progress. Keep good notes.
For the ladies, I’ve found that as painful as it is to do, a food journal is key, especially in the beginning. You must be honest with yourself. Write it down, the good, bad, and the ugly. If you don’t keep a journal and decide to hire a coach, they will start you with a journal so do it from the beginning.
Other factors you also might want to consider:
- Are you getting enough sleep? this is crucial to control the release of cortisol
- Are you mindlessly snacking in front of the TV or computer?
- Is your water intake high enough?
- Is portion creep coming in to play?
Your hands are a great visual measuring tool
A palm size portion of protein about the thickness of a deck of cards is usually about 4 oz. The average balled up fist is a portion of complex carbs like potato, or rice, and the other fist is veggies, like greens, broccoli, etc.
If you find you’re not making progress don’t change everything.
- Make only one small change at a time so you can dial in what works for you. I have found that eating small meals throughout the day keeps me from getting too hungry at any given point.
- Eat for your specific goals. If you are eating to build muscle and your wife or significant other is eating to lose fat, your meals will differ.
Honesty and Patience
- Be HONEST with yourself about whether you are truly doing everything right.
- Be patient.
All else fails
Hire a coach. Sometimes you just have to get out of your own way and let someone else tell you what to do.