Athlete Development

BE SMART - Before Jumping Onto The Scales

BE SMART - Before Jumping Onto The Scales
Nov 15, 2021
Athlete Development

BE SMART - Before Jumping Onto The Scales

By

Casey

Dorrell

Coach

Scale weight is a great tool when used correctly in the dieting process. It calculates an individual’s total body mass to measure if one has increased or decreased in size. When used alongside other measurement tools (e.g. – callipers, measuring tapes) scale weight becomes a correlation point. It links a NUMBER to different sites of the body that have adapted to change (muscles cells, fat cells, water retentions ratio, hormonal changes).

 

YES !! ... Is the feeling felt when the hard work done in a dieting process creates a scale number shift. But … PLEASE NOTE !!!

Those who focus purely on day-to-day scale weight, tend to turn a blind eye to other measures of health.

Let’s learn HOW TO BE SMART with the measuring tools we use.

IS YOUR  BODY READY ?

 

The expectation to lose or gain weight needs to be managed, if your body first isn’t in a state of ‘good health’.

 

Let’s check the basics( good, average, poor)

-       Sleep Quality is ….

-       Energy throughout the day is …

-       Management of Stress is ..

-       Your moods are …

 

 

If you don’t tick the above boxes, reassess how you can improve these areas FIRST.

 

If you checked off all the boxes.. YOUR NEXT STEP is to create a REALISTIC & MEASURABLE GOAL.

 

 

WHAT MAKES SCALE WEIGHT GO UP ?

 

1.       An increase in calories

2.       A hard workout

3.       A poor night’s sleep

4.       Irregular bowel movement / food sensitives

5.       The timeframe around your menstrual cycle

6.       A high salt consumption

7.       Certain medications / supplements

8.       An overall increase in Stress

9.     Muscle Gain

 

 

WHAT MAKES SCALE WEIGHT GO DOWN ?

1.       Calorie deficit

2.       Changing of macro's

3.       Increased daily movement

4.       Less stress

5.       Quality sleep / recovery

6.       Early follicular phase (menstrual cycle)

7.       Correct supplements

8.       Consistency

THE 'RIGHT' WAY TO MEASURE SCALE WEIGHT

 

1.    Take your scale weight first thing in the morning, in a fasted state and preferably after going emptying your bowels.

2.    Record scale weight daily - over a week.

3.     Find the “Weekly average” / Repeat

4.    Collect and compare your weekly averages – make note if the results reached the realistic guidelines you had set.

THE GUIDELINES

Fat loss Guidelines: A weekly fat loss of 0.5% - 1% per week

Build Phase Guideline: A weekly increase of 0.5 – 1.5% per month

 

 

HOW TO MAKE ADJUSTMENTS FROM SCALE WEIGHT:

 

Correlate scale weight with other measurement tools e.g. skinfolds, body tape measurements, photos.

IF YOU HAVE reached the time period of 2-3weeks plus of consistency and no changes have been made in your composition goals. These are THREE adaptations you can action:

 

1.       Increase / Decrease daily steps
2.      Change up the macro / total calories of food consumed
3.      Review other areas of health (alway is encouraged to work with a professional in the health industry.)

 

To make a successful body composition change you need to look at the basic marker of health before adding addition stress to the body.

WHY . A stressed system works GREAT short term, your body is like a red hot Ferrari zooming past.

BUT... After the initial scale weight change, the Ferrari results start to slow down in the mid to long term race. Your overloaded system turns your Ferrari results into a pile of scrap metal being dragged towards the destination of ... disappointment.

If you have any questions in regards to your health and fitness please feel free to reach out to my team or myself. `

For any personal training interest please click the link below to leave your details and my management team will be in contact to run through our offered transformation packages.

CLICK HERE TO FILL OUT ONE OF OUR CONTACT FORMS

Our exclusive personal training studio is located at 8/591 Withers Road, Rouse Hill NSW Australia. We are of service to nearby Western Sydney suburbs such as North Rouse Hill, Kellyville, North Kellyville, Box Hill and Schofields.

Yours in health,

Casey Dorrell

Apart of your Mind Performance Health Team.

Click Here
Back to Blog
Fat Loss
Competition
Hormones
Lifestyle
Muscle Building
Nutrition
Personal Trainer
Personal Training
Physique Competition
Weight Loss
Transformation
Training
Scale Weight
Recovery

You may also like

Winning The Game of Strength - Understand & Plan Your Deloads
Nov 29, 2021
Athlete Development

Winning The Game of Strength - Understand & Plan Your Deloads

The FOUR ACTION STEPS to use in pre-planning your deload. At MPH, this has been proven time again to maximise your strength potential, enhancing RESULTS.

By

Casey

Dorrell

Coach

eNews SIgnup

Transformations

Physique Competition
Physique Competition
Personal Training
Personal Training
Personal Training
Personal Training
View More

Success...

You are all signed up!

Hmm...

Something went wrong.
Please try again.

Book a Consultation today!

Book Now

Podcast

Categories

Coaches

The Ultimate Fat Loss & Body Composition eBook

FREE Download

The Ultimate Fat Loss & Body Composition eBook

This eBook will give you a better understanding on how to achieve the body composition you want!

Download Now