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Strength training

Strength training

Why train for strength? No matter what your goal is, here at Capel Fitness, strength training is at the heart of all of our programs. Why? Its functional, fun and because you can see progression rather quickly, its addictive! Strength training is also is one […]

Plank

Plank

Can’t do a 2 minute plank? you are lacking core strength and are likely to get lower back pain somewhere down the line. It’s simple and effective and you can do it nearly anywhere! 4-8 sets of 30 seconds every second day. Even every single […]

Using the scales to track fat loss

Using the scales to track fat loss

Using a weighing scales to track fat loss is a very good way to measure your progress but you need to know a few things before you hop on!

1.  The scales will jump up and down on a day to day basis. This is down to a number of reasons.
> Time of day
> Full / empty bladder
> Hydration levels
>How much undigested food you have in your system
>  How much sodium you have consumed
> Stress level

It is important to weigh in multiple times per week. Taking your weight only once per week isn’t going to be enough as you are going to fluctuate and may happen to weigh in on a particularly light or heavy day. This can lead you into a false sense of hope or if you weigh in heavy, disheartened and confused as to why the scales is not down despite your efforts.

You should log your weight. The notes app on your phone works perfect. Take your weight first thing in the morning and continue to do so over a number of weeks every day. Although the scales will jump around on a day to day basis you should see that week on week your average weight will have dropped.


Aim to drop by about 0.3-1.0 kg or 1-3 pounds per week depending on how much weight you have to lose. The more weight you have to lose the more aggressive you can be with this. The less weight you have to lose the slower you should you should lose to prevent losing muscle mass.
If you are dieting with not much fat to lose, your body needs energy from somewhere and if its not supplied it may well begin to break down your hard earned muscle!

If the scales isn’t dropping for 2-3 consecutive weeks it might be time to reevaluate your exercise and diet plan.


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