Check out my clinic at Pure Austin: March 23rd-April 15th - Urban X-Training
"Take it to the streets and find your strength"
Outside Boot Camp focusing on core, calisthenics, run/walk training, and muscular endurance. $145 members/ $190 non-members. www.pureaustin.com

Tracking our progress in the gym can become a numbers game. We have been inundated with the notion that the scale is our measure, that what we weigh determines the state of our progress. So we step on the scale at least once a week, and most do it once a day, closing our eyes first, praying for there to be a difference from that last time we used a number to determine our mood and self-esteem. If the number has decreased, we are elated, we are reassured that the exercise program is working, that our nutrition is spot on, and that soon we will be in our skinny jeans. If the number has not budged or if it has increased, we are suddenly turned inside out, ego deflated, self-esteem in ruins, and now we are filled with too many questions about whether our exercise program is working and if our nutrition program is beneficial. We become angry, unfortunately demoralized, and our investment in a trainer is now heavily burdened with the thought that this route of weight loss may not be working.

Our thought process is undoubtedly the most stubborn thing to change. It has become a habit. Society has implanted in our heads that we should weigh a certain number and even if we are consistent with our exercise program, and our strength is improving immensely, and we actually feel more energetic and vital, if the number on the scale is not budging or even increasing, then our efforts should be thrown right out the door and we should reconsider our fitness game plan.

Success of an exercise program is dependent on consistency, intensity, frequency, nutrition and lifestyle habits, adequate rest and recovery, stress management, and emotional health. Each body is different. Change will vary according to age, genetics, hormones, stress levels, attitude, self-esteem and confidence, physical and emotional health, muscular skeletal imbalances and injuries, past exercise regimen, starting weight, body fat composition, and lean muscle mass.

Physical results will be produced from the inside out. First, energy levels will be increased. We will have more energy and desire to go to the gym more often. Our exercise consistency will increase. Instead of actually dreading going to the gym, we will begin to look forward to it. The impossible now seems do-able. Second, we will begin to feel better about ourselves. An increase in self-esteem and confidence will be apparent. We might actually wear shorts to the gym or even a tighter shirt. Instead of wearing black all of the time to create the illusion of leanness, color may now be an option. Third, and I think this is the most important, we will begin to get STRONGER. Execution of the exercises will become easier. Form and technique will be second nature. We will become more aware of our body's movements. Instead of initiating movement from our joints, we will now recruit our muscles. Our posture will improve. The aches and pains that we have been burdened with may begin to be less noticeable. Muscular skeletal balance will decrease our risk for injury.

This is true progress. These are the results that will eventually change the number on the scale and make our doctors very happy. Muscle is our secret weapon. The more lean muscle mass we have on our bodies, the more fat we will burn. The better our health will be. Strength is inevitable when we begin to lift weights. The development of muscles in our legs and arms will enable our bodies to be strong and durable. I do know that it's not our goal to look like a body builder. So our loads will be light and our repetitions will be high. However, muscle is our tool for decreasing fat. Bottom line. And, it will be PROPER AND ADEQUATE NUTRITION that determines the thickness of the layer of fat that lays on top of the muscles that we are developing. Another bottom line. Lean muscle mass sits below our pudge. If we are not eating properly and adequately to assure that we will have less pudge, yes, our muscles may make us heavier, therefor the numbers on the scale will make us feel as if our exercise program is not working. PROPER AND ADEQUATE NUTRITION is our body's energy source. It is 80% of the fitness equation. 80%! Without detailed attention to nutrition, without sufficient fuel, our efforts in the gym will be not be supported effectively.

Fitness and health is a lifestyle. It is a life long process. Results will ebb and flow and rise and fall through varying degrees of success. THERE IS NO ABSOLUTE SOLUTION TO LOWERING THE NUMBER ON THE SCALE. Programs may have to change. Efforts may have to increase. Expectations at times will be disappointed. Doubt at times will make us second guest our fitness game plan. Weight loss is a science. It's a detailed process that will require specific and focused attention. It is particular, and what may have worked before may not work now. The ability to continuously adapt to the process will determine how change occurs in our bodies.