I have my bodyfat results from yesterday. It says that I gained 1.3kg of fat, lost 1.3kg of muscles and also my weight went up. If this is correct it would mean that my muscle mass stayed the same compared to when I first started while my bodyfat went up 700gr (approx. 1 pound). So basically I would be in better shape if I would sit on the couch instead of running to the gym 6 times a week? How can by bodyfat be worse than before?
I know my workout schedule and my nutrition was not perfect. But I am doing the best I can. I eat right most of the time and I exercise regularly and push myself hard. I basically have no results (except for more fat) after 8 weeks!?!
I will take pictures and post them. I don't expect to see any positive changes compared to my last pictures. :-(
If you're using a scale that gives a bodyfat % reading it's probably by bioelectrical impedance analysis. It measures density. An electrical current passes through your body - it travels faster through muscles than the fat or bone because muscles contains more water. From my understanding it then uses this information to come up with a BF%. So it's not a direct measurement of your body fat. It's only an estimate.
So a huge factor is how hydrated your are. If you're dehydrated you might get a FALSE higher fat percentage reading. You might want to take a reading about the same time of the day each time you do it.
I used the Weight Watchers BIA scale the first day of my challenge and really haven't been on it since. I had someone do my BF using calipers and think I'll follow up with it again in a few weeks. I have to say though, the Weight watchers scale BF% reading and the caliper reading were within 0.50 of each other... so surprisingly it was pretty close!
I'm on Week 3 of my challenge. I'm really trying not to get on the scale often because I know there's so much fluid dynamic going on... I hate getting depressed over stupid numbers!!
Hope this helps! Don't get discouraged... I'm sure the readings are off! Keep going! Don't stop!
"We either make ourselves miserable, or we make ourselves strong. The amount of work is the same." ~Carlos Castaneda
Manuela, As hard as it seems, try not to focus on the number. Like the post above says, there are many variables that come into play and can effect the number. Caliper readings can be drastically different if the measurements are not taken at the exact same spot. Scales vary daily due to hydration. My scales fluctuate up to 3% according to when I get on them. I have come to realize that the outer changes are the icing on the cake. Inner changes in self esteem, confidence, energy, etc are worth it all. Changes come at different times for different people. History shows that this program will work if you stay the course. I have not seen anyone without amazing changes after the 12 weeks.
You may want to look at your goals and expectations from this challenge and see how you have progressed. I do not think that everyone that completes BFL can expect results like the success pictures in the first 12 weeks. But if you constantly challenge your body during your workouts, eat within the plan, consistently do your cardio, and get the proper amout of rest there is no way physically possible that you will not change. Patience and persistence is the key.
My biggest learning experience of the entire challenge has been the nutrition. It is not a diet. I reduced my calories so much that I feel my body shut down. When I figured out what my intake should be, I was about 800-900 calories a day short. I upped my intake, and the weight started coming off. Sounds weird that I lost weight while eating more.
You could post your stats, meals, and/or workouts for the experienced ones on here to evaluate. They are an invaluable resource that can help tremendously. It is like having hundreds of personal trainers at your disposal any time. And it is free.
Thank you both for you kind reply. I really try to not get discouraged and finish my 12 weeks. I posted my 8 week pictures on my profile and I seriously do not see a difference. At least I also don't see a weight gain. I asked the person who took the pictures if he could see a difference because I am more critical with myself than others might be. And he said: "Honestly? I don't see a change..."
I will try to optimize my nutrition for sure. I think the exercise part is ok.
All BF methods can be off by 3-5%. The only real reliable one is the underwater/immersion test.
I keep asking myself, "what might have been" if I finish before the full 12 weeks. You will never know what your full potention is until you finish up that 12th week. If you quit now, you will always wonder where you would have been. Heck, you are getting so close, keep going!!!
"The only person you should try to be better than, is the person you were yesterday!"
I definately think you look tighter! Have you looked at BFLSue's profile! She says she still didn't seen much even in week 9 and her pics were an amazing transformation. Continue the last 4 weeks by the book! You can do it!!! My results are still minimal but I believe in the program and I am not giving up.
Try not to rely on the numbers! How are you looking in your clothes?
Bad data is worse than no data at all - that's a traditional saying in the engineering world!
That said, you should still do a sanity check on your approach. Look at 1) how many calories you are typically taking in, 2) what is your heart rate going up to during your 20 minutes of cardio, and do you end up drenched in sweat, and 3) how have the weight loadings changed from weeks #1 and #2? If you see the correct progress in all these areas, then you'll be fine to continue. Adjust the elements if you find you were slightly off.
Once I discovered the joys of weight training, all other passions were transcended.
Hi Manuela - Well, I'm a newbie, but many posts I've been reading from people who have finished their challenge mention that they didn't really see any changes until the last couple of weeks.
So I'd say, hang in there and finish! It seems like many people just get "set up" t burn fat, cardiovascularly, during the first couple of months. You've been exercising and enhancing your body's ability to metabolize your food all this while, so it may be you'll really take off soon. As for Body fat measurements - I'll second what some others have said; there are so many variables to take into account that the accuracy is questionable. Don't be too discouraged!
Thank you all for your kind words. I will definitely finish the challenge. No question. I don't want to be a quitter and wonder what could have been. I was just hoping for a little more progress for all the hard work. I will not take my free days anymore. I will switch to a free meal instead. I think that will help to stay focused. And I will analyse the calorie intake for one week by typing the foods into one of these analysis programs that are on the internet, to see how much it really is. I definitely did not eat too less. That I know. I will check again portion sizes.
I will post my pictures again after the full 12 week and hope that there will be a change.
I just went to your profile and I DEFINITELY see a difference!
It almost seems in most progress photos that until that initial fat layer is off, there is just a shrinkage effect. You look smaller.
There are so many factors with the fat percentage---I personally don't trust the scales at all. I have one of those and it will vary WILDLY from minute to minute. I also made the mistake of having a trainer take my bf % with calipers before I started and then had a different one take it after 4 weeks. According to their calculations, I was UP 7%. The second trainer told me that with different pinch sites and formulas things can vary wildly. It was depressing as I was expecting a big loss but I can say that I've lost inches and my clothes are certainly fitting better. I'm almost to week 6 now and at week 8 I'll have the second trainer take my fat percentage again with the same formula.
Like I said before, I really can see a difference! Keep it up! From what I've heard, the big changes are most noticeable from week 8 on. Like yourself, I wasn't overweight when I started the challenge but certainly felt flabby. If you want to see my progress, you can check out my pics on the BFL tracker:
At first I felt like I could see nothing different but the more I look at it, the more I think I do see. Anyway, I'm not too far in but I'm not giving up now. If we keep doing what we are doing, something has to happen!
Good luck to you,
what method did you use to calculate your bodyfat? original and update the same method? were the time of the day the same?
i ask these questions, because you fluctuate through out the day. try having them done first time in the AM (after you go bio). i fluctuate about 4lbs through out the day. i peak at about 6pm.
i personally prefer the skin fold test.
Manuela, I agree with all the post, but have my own thoughts on the scale and figuring fat percentage, BMI and hydration....I had stated in a blog ( throw away the scale) the ones that measure body fat and water....I have gone through all of this and they (do not work.) I researched this back in July of this year and here where my results....I weighed each day and stuck to the BFL plan to the "T"....On July 1, 2010 I weighed 240lbs, fat% 47, and water 43---July 2, 242lbs, fat% 46.5, water 43.5..on July 3, 237lbs, fat% 46.5, water 44.5, this went on for the entire month with ending figures on July 31, 238lbs, fat% 47.5, water 45....As you can see I lost only a total of 2lbs, gained .5% of fat and was in a state of dehydration.....On July August 2ND, the YMCA had a free fat% test and weigh in so I went and this is what they came up with....Weight 236lbs, fat% 29.7, water 51%....You know I felt better about my sticking to the plan and was glad I did this little experiment to prove to myself " The Scales Don't Work"...Just to let you know I went back to using the calipers and a scale like the one used in the doctors office ( the old move the weight on the bar type) these are more accurate than digital......I will sometimes go to my Cousins Scale Company and get on his just to check against my own....I hope this helps you in understanding a little more about the Bio electrical Impedance scales.....I will also throw in something I learned just recently that because of my knee and hip replacement along with my metal partials, It is useless to use these methods, and the only true measurement is by Immersion or Bod Pod, You step into an egg-shaped chamber, sit for 20 seconds, and that's it. The chamber measures air displacement within your body. This measurement is converted to your relative body fat after your weight is factored in.
Accuracy: Initial tests show that it's as good as immersion, give or take a 3% error either way......John
where can you get a water immersion test?
I get my bodyfat tested through a company called Fitness Wave. I am not sure where all they are located. You can check them out at getdunked.com
I did do the test in the same place but it was done by anohter person. It is anyway one of these huge scale things that make you think that it works really good. I would like to get my bodyfat measured with a caliber but it seems to be extremly difficult to find a place in Switzerland where they do that. I don't want to do it myself because I think that wouldn't turn out right.
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