This is just a quick encouragment to those who feel stuck on a plateau or weight level, or if you are questioning...does this really work?? For 3 months now I have basically weighed the same weight. Up and down fluctuating between 177 and 181lbs from January 1st to now. I have a Body Fat scale and it basically didn't change either staying about the same. I was discouraged as I was working hard and not seeing any changes. Oh, I am 37, male, married father of 4.
I took a Bod Pod test on Jan.11th with the following results:
Jan.11th results: BF% = 16.2% Weight = 179.3lbs Fat Weight = 29lbs Lean Weight = 150.3
In the last 3 months I have been 95% Paleo. My little cheats are gluten free frozen yogurt a few times a week, dried fruit as a snack, apples and sometimes too much almond butter. The frustrating thing has been being very disciplined yet not seeing the scale move or BF% move. I have tried IF, and cut back on cardio and started lifting more and doing body weight exercises. Finally went back today for a quarterly Bod Pod test
April 19th results: BF% = 13.6% Weight = 177.2lbs Fat Weight = 24.2 Lean Weight = 153.1
Bottom line, added 3lbs of muscle, dropped 5lbs of fat.
A few thoughts:
- store bought BF% scales suck! Measure weekly or monthly, not daily...day to day fluctuations are too stressful.
- stick to the program, the little things matter - lift more weights, heck I put on 3lbs of muscle in 3 months. May not sound huge but when you get down to teens in BF% this is big!
-measure yourself on a regular basis, otherwise how will you know you are improving.
Question: - What should be my next goal? I find I need this to keep going.