You recently had a Bod Pod test and you weren’t exactly thrilled with the results. You have been committed to doing the right things yet you didn’t see meaningful improvements from your previous assessment and you are a bit frustrated and perhaps perplexed. You aren’t satisfied with your fat loss or your increases in lean muscle tissue. Consider the following:
1. DESPITE OUR BEST EFFORTS, INCREASES IN LEAN MUSCLE TISSUE NEVER SEEM TO BE UNIFORM, LINEAR, OR PREDICTABLE.
Sometimes we train consistently with incredible intensity for a period of a few weeks or months and add very little lean muscle tissue. Other times, our strength training is seemingly average for an extended period yet we increase our lean muscle tissue by 4 pounds. Additionally, our increases in strength don’t always coincide exactly with increases in lean muscle; and vice versa. We may continue to improve on every exercise we do; more weight and more reps with each and every workout, yet our lean muscle tissue shows very little or no improvement. A different block of time finds us struggling to progress in the number of reps we achieve and the amount of weight we lift, yet a Bod Pod assessment reveals that we did in fact gain 5 pounds of lean muscle tissue. Continue to focus on the process, and consistent, intense efforts.
2. REEVALUATE YOUR CALORIE INTAKE.
Don’t reduce your calories to the point that you can’t sustain the decreased intake for multiple days and weeks. Too often, we strive for an unrealistic 1600 calories per day (for example) and are only able to sustain it for 3 days followed by a ravenous rebound of 2-3 days of 2500 calories. Better to aim for 2000 calories per day (again, just an example) and sustain this for an extended period of time. And remember, just because you are choosing healthy, nutritious foods doesn’t mean they are low in calories. Your goal should be to eat nutritious foods and simultaneously zero in on an appropriate caloric intake (and when it comes to fat loss, the calorie count reigns supreme).
3. BE SMART ENOUGH TO REALIZE THAT YOU ARE STRENGTH TRAINING (EXERCISING) FOR REASONS OTHER THAN SIMPLY IMPROVED BODY COMPOSITION.
Improved cardiovascular function (yes, strength training has a profound positive impact on the cardiovascular system), enhanced cognitive function, increased strength, stronger bones, increased flexibility (yes, strength training increases flexibility) and the contribution to the prevention of a host of chronic diseases are all research based reasons to strength train intelligently.