Can you lose inches and not pounds?

After our conversation this week, I decided to answer the question, Is it possible to lose inches but not weight?



I get this question pretty frequently from friends and family members and actually just got it from one of my clients as it was kind of a big deal on the Biggest Loser a few episodes a go.

The simple answer is YES!

Although, in our society we have grown accustomed to using the scale as our primary test for a healthy weight (Biggest Loser) there are some problems with this method. Not only does this number become an obsession with some people, it may not be as valid in weight loss as you may think.

Most scales are pretty accurate with measuring a total body weight (muscles, fat, water, bone, organs, etc. etc.) However as we exercise and eat properly, it is entirely possible to weigh the same on the scale but have lost pounds of fat from you body. Let me give you an example

Recently, one of my clients weighed in at 185lbs. but was 25% body fat. That puts his fat weight at 46lbs. After training for several weeks, he still weighed 180lbs but his body fat had dropped to 19%. That puts his fat weight at 35lbs. This means that in the training period he lost 11 pounds of fat while gaining 6 pounds of muscle.

Because 1lb of fat has a significantly bigger surface area than 1lb of muscle, it also means that my client lost inches from their waist and other areas 2while basically losing very few numbers on the scale.

What does all this mean? Although the scale is an important tool in the weight loss game, be sure to measure progress in inches as well as lbs. Use your clothes or a tape measure for best results.

Pour Some Sugar on Me

Remember that song from the 80's? I think Def Leppard was the artist. Well, it might have been a good song (maybe) but we should probably avoid refined sugars as much as possible.
I found this great article on Ehow.com to help us with some steps to avoid the other "white death"

Refined sugars are everywhere--and they're up to no good. These calorie-rich, nutritionally bankrupt sugars contribute to major health problems such as diabetes, obesity and tooth decay. By knowing where these refined sugars lurk, you can avoid them and improve your health in the process.

Follow this 4 step plan to get rid of sugars


1. Toss out the obvious offenders. Doughnuts, cookies, candy, ice cream and non-diet sodas should be rare treats, not kitchen staples.

2. Find out which "everyday" foods contain refined sugars. Chances are, there's a lot of refined sugar in your pantry and refrigerator right this minute. Foods such as crackers, spaghetti sauce, mayonnaise, canned soups and salad dressings contain significant amounts of refined sugar.

3. Read labels carefully. Look for "sucrose," the worst of the refined sugars. Sucrose causes a significant fluctuation in blood-sugar levels--commonly known as a "sugar high," inevitably followed by a "sugar crash." Sucrose also forces the pancreas to produce insulin, which is problematic for diabetics and hypoglycemics.

4. Include more complex carbohydrates in your diet. Unlike refined sugars, complex carbohydrates stabilize your blood-sugar level and provide long-lasting energy. Fresh fruits and vegetables are great sources of complex carbohydrates.

Let me know if you have any questions. Looking forward to next week!

Interval Training

I wanted to let you know about the importance of interval training in your quest for fitness and especially fat loss. If you've opened up your Transformation Manual, you'll notice that there is a 12 week interval program that increases in intensity each week. However, you'll also notice that there is little if any mention of long duration cardio in the manual. You may be asking, why is this?

Research has shown that interval training burns up to 9x more calories than a typical long, slow duration cardio session (walking on the treadmill/elliptical for 45-75 minutes). This is because of what is known as the EPOC effect. Interval training puts your body in position to burn fat/calories for up to 24-48 hours post-workout (that's when you are all done). Long,slow duration cardio doesn't do this so although you may burn more calories DURING the longer, less intense workout, you burn MORE TOTAL calories AFTER the workout has ended with interval training.

Have you ever done interval training? If not, start at week 1 in the Transformation Manual and give it a try. By all means feel free to continue with the longer cardio sessions but if your goal is fat loss, don't make them your priority. Intervals first, slower cardio second.

Post your comments and let me know how you are feeling this week! I look forward to hearing from you.

Leaving a Comment

I've realized there is some confusion when posting a comment to the blog. I think I figured it out to make it as easy as possible for us to stay in touch during the week. Use the following steps and let me know if it doesn't work

1. Under the blog article click on the comments link (it should say 0 comments, 1 comments etc. etc.
2. A new screen will pop up with a place to type your question or comment.
3. You will need to select a profile to post your comment to the blog. Here you have two options. A) Select the name/URL option and only enter your name in the Name box
B) Type your name in the same block that you asked your question and select your profile as anonymous. This should display your name with in the message of your question.

4. Sorry for the confusion. I hope this helps clear it up. I'm hoping the blog can serve us well over the next 7 weeks. Thanks again

Nutrition is key

Great job today everyone! One workout down. I hope you are all feeling great today and are as excited as I am about the next 8 weeks. Remember a little soreness is normal so just make sure you are drinking water taking care of yourself as this can help the soreness subside more quickly. You will notice over the next few weeks that each workout will progress in difficulty but your body will respond quickly and with less recovery time needed between workouts.

A couple quick things to get you on track. Keep this in mind during our Challenge. Whether you are trying to lose weight, tone up, or just feel better. Nutrition is key. The workouts are important but what you are putting into your body the other 23 hours a day is extremely important.

When thinking about nutrition, try to:
1. Eat whole natural foods - fruits, veges, etc. etc
2. Cut out most if not all processed simple sugars like cookies, cakes, etc.
3. Avoid high fructose corn syrup and trans fats.
4. If the food grows on a tree, bush or in the ground or if it ran, swam or flew it's probably safe to eat.
5. Watch your portion sizes - think Plate Method
6. Drink water and cut out the sodas, fruit juices and other non-essential liquid calories.

Our workouts are designed to increase your metabolism, build strength, cardiovascular endurance, power and burn tons of calories. Make sure your eating helps and doesn't hinder this process. Please let me know if you have any questions.

Oh, You can visit my own site http://www.getfitcarlisle.com/ for this week's "fitness blueprint" I post a new one every Monday on my site. I'll put a video on here as well for you to follow.

Welcome!

Welcome to your 8 week challenge!

Are you ready to lose some weight, get fit and have a great time doing it?

The Body and Sole Challenge officially begins on March 30 at 10:00 AM

This week we'll weigh in and take some measurements before getting into your first Get Fit Carlisle fitness bootcamp. Our full body circuits are like nothing you've ever experienced before. You'll burn fat like crazy, tone your muscles and get a great cardio workout all in a quick 30-45 minute workout. Trust me, you'll love it.

We'll continue to meet each Monday at 10:ooam for the next 8 weeks so if you have some co-workers who want to get involved in the challenge, bring them along. The more the merrier!

During the rest of the week you are welcome to take part in our other group classes here at Transformation Training and Fitness. The times are as follows:

M/W 5:30PM
T/TH 7:30 AM
T/TH 9:15 AM (Women only)

Since you are involved in the challenge, you'll receive a 20% discount on our other Get Fit Carlisle bootcamps. Let me know if you'd like to attend

Please use this blog as your resource throughout the week. I'll be posting tips, hints, workouts, etc. to keep you on track during the next 8 weeks. Post your comments and feedback in the comments section.

Take advantage of the next 8 weeks and of each other. Hold one another accountable and you'll be amazed at the results you can get in 2 short months.

Alright, let's get started!

Ask Kirk

I'm here to make these next 8 weeks as amazing as possible. Please post your health and fitness questions and comments on this section and I'll do my best to get you an answer. I'm looking forward to working together over the next 2 months!