What else can i depend on besides the scale

  • Posted by a hidden member.
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    Apr 22, 2009 9:57 PM GMT
    so im working out really hardcore and stuff and im lifting alot of weight and i want to build alot of muscle. i was 230 and pretty out of shape and now im 185 and i can tell ive been building muscle, but i lost weight because ive been dieting, but i know if i want to build muscle i need to eat more so im thinking about just sticking with fruits veggies lean meats and whole grains and not restricting myself on quantity so much...

    what im confused on is i have a lil more fat to melt but i dont want to stop lifting and i know muscle weighs more than fat and i dont want to be discouraged if i gain 5 pounds or something, so is there a better way to keep track of ur body, to make sure ur still melting fat but building muscle?

    its tricky icon_sad.gif

  • Anto

    Posts: 2035

    Apr 22, 2009 10:59 PM GMT
    Yeah a better way to monitor how your body is changing is by getting your body fat percentage done. That way you can see how the composition of your body is evolving in regard to fat vs lean body mass. Even the less precise ways of measuring it (like skin fold vs water tank) are better than just body weight imo because it still can give you an overall idea of how you are body is changing over time.
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    Apr 22, 2009 11:28 PM GMT
    da mirror *nods* if you like to change your seeing then keep at it, you'll notice muscle growth in prime areas like the chest, arms, shoulders, legs, mid section could get a little puffy but unless its excessive I wouldn't worry about it.
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    Apr 22, 2009 11:44 PM GMT
    yup these two answers: body fat % and also take pics every month. More objective than the mirror.
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    Apr 23, 2009 12:03 AM GMT
    your body mass index is a gauge that measures the ratio of weight to height. it's generally better to get as many different measurements together at once, b/c bodyfat alone doesn't tell you enough, and neither does weight. together, however, all these combined give you more information.

    REMEMBER, body mass index charts only look at your ratio of weight to height. therefore these charts will eventually tell you that you're overweight, despite your bulging muscles, because they don't take the ratio of lean to fat, only weight to height.

    knowing your body fat percentage will tell you the amount of fat on your body (which should be 8-13 percent or so, barring any extreme expectations for limited times for shows/photo shoots/sporting events). knowing your body mass index gives you a sense of how compact your musculature is (given that you have a low body fat), and weight will give you a sense of when you are at your goal (again, given that your body fat stays within a narrow range).
  • Anto

    Posts: 2035

    Apr 23, 2009 12:59 AM GMT
    "knowing your body mass index gives you a sense of how compact your musculature is"

    Personally I think BMI is too inaccurate to be useful. I think measuring body fat % is the only real direct way to measure how one's body is changing to monitor progress and for health reasons.
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    Apr 23, 2009 2:10 AM GMT
    Like the previous posts on looking at you body fat percentage instead or your scale weight and for me I rarely get on a scale. I know if I am losing or gaining weight or body fat based on how my cloths fit and how I look in the mirror. I read a couple books on the holistic approach to fitness and health,
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    Apr 23, 2009 2:38 AM GMT
    body fat testing periodically to gauge your success (but I would try to avoid checking every week or two...do it less). Eventually, you can learn to trust your gut, so to speak, as well as your real gut - by the way your pants feel. Know what I mean?
  • Webster666

    Posts: 9217

    Apr 23, 2009 2:50 AM GMT
    Throw out the scales.
    Look in the mirror to check your progress.
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    Apr 23, 2009 2:57 AM GMT
    yeah, what webster says
  • Anto

    Posts: 2035

    Apr 23, 2009 12:11 PM GMT
    The mirror isn't really a good gauge for health in regard to body fat percentage though. It's not even always easy to see progress that is happening by mirror because not everyone has the same type of body for example.
  • MikemikeMike

    Posts: 6932

    Apr 23, 2009 12:18 PM GMT
    Lostboy saidyup these two answers: body fat % and also take pics every month. More objective than the mirror.


    Agreed and remember muscle weighs more than fat. As you begin to train and hit the weights you will see the scale move, but that's a good thing.

    Good luck- keep us posted.
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    Apr 23, 2009 12:47 PM GMT
    i use three points to gauge my body fat. while im not so much concerned about the accuracy of finding my true body fat, its more for determining a trending in higher or lower body fat.

    1: the scale is of course the most basic means of seeing a trend. but of course i can float within within + or - 3lbs from any given average at a time.

    2: take and record measurements. arms, legs, calves waist, chest. helps to show muscle gains, but again, higher measurements could be due to gains in fat.

    3: Accumeasure fat caliper : click here to view Accumeasure fat caliper. this caliper is great. its a one point measurement thats quick and easy to measure body fat only.

    taking all three together will give you a good idea if you are gaining muscle and losing bod fat. for example, my weight recently (last month) has gone from 184 to 188 (consistently averaged on scale). my measurements are slightly up. and my caliper measurements are slightly down. this indicates, im gaining muscle and lowering body fat. hope that helps.