• 4 ways you should be measuring fat loss results

    By The W10 Team
     

    First and foremost...ditch the scales!

    The bathroom scales are the most popular measure people use to monitor progress for fat loss.

    You could be looking better and feeling good but unless the number on the scale has dropped you’re not happy!

    The truth is, this is a flawed concept, the scale isn’t a true reflection of your progress.

    Here are some reasons as to why you need to get away from the numbers on the scales and instead use better markers for progress.

    The Scale can’t be trusted

    The reading on the scale can be affected by a number of things - time of day, food intake, hydration, hormones and menstrual cycles can all have an influence on the numbers you see. Even if you always weigh yourself in the morning, there are an array of other factors which can distort the reading.

    Bodyfat not Bodyweight

    The scale gives you a reading of total bodyweight. What you want to focus on is body composition. Muscle is more dense than fat. So, if you replaced 5kg of fat with 5kg of muscle, you would weigh the same, but look much leaner.

    At W10 we use a body composition machine which gives a reading of body fat mass, muscles mass and body fat percentage. These are far better numbers to reflect a change in your body that you wouldn’t see on the scale.

    Take a Selfie

    As your body composition changes you are likely to look a lot better in the mirror than the numbers show on the scales. You might have gained muscle and lost body fat but the scale would not show much difference. Visually though, you will look leaner. Use the mirror and photos as a marker of progress.

    With our body composition clients at W10, we tend to take progress photos monthly or bi-weekly to see how their body is transforming and this is really important for accountability and seeing the results.

    Your clothes don’t lie

    They way you feel and fit in your clothes is another good marker of fat loss. I have come across many clients who have dropped a dress size or had to tighten up their belt buckle because their waist got smaller, yet when they jumped on the scale, the difference in their total bodyweight was minimal, meaning they have just become leaner.

    Motivation is key

    Last but not least, motivation! If you get too caught up in the numbers, it can be frustrating and demotivating when the scale doesn’t change for the factors listed above.

    Instead, you need to focus on how you feel in yourself, how you look, and if you are going to focus on numbers… focus on the ones you’re lifting in the gym!

    With a progressive training program and a balanced diet you will see results. Give it time and trust the process...

    We offer a completely no obligation body composition analysis, nutritional review and free HIIT session every quarter at W10 for non members because there aren’t many places that you will find a reliable body comp machine.

    Even if you’re a member of another gym, we are happy to extend this service to you.

    Contact us to find out when the next one is and to book in.

    info@w10performance.com

    020 3489 5428

 

You Might Also Like

 
Quick Browse
    • Eating healthy not losing weight

      Working out, eating well but not losing weight?

       

      Here’s why. So we’re well into the New Year now, and after December’s festivities you’re back into the swing of things with your training and healthy eating. You’ve done the dreaded weigh in and calculated your BMR (basal metabolic rate - the amount of calories your body needs to function at rest). From this you’ve

      Read More
    • How to get the most out of your sleep for weight loss

      7 things you can do to get the most out of your sleep

       

      Unless you’ve been living in a cave (in which case you wouldn’t be reading this), you’ll know that sleep is important. Most of us are probably guilty of not getting enough shut-eye and although it will vary from person to person on how much sleep we require (for most it’s 8 hours) we all need

      Read More
    • train around Lower back pain

      How To Train Around Lower Back Pain

       

      “In the United Kingdom, low back pain was identified as the most common cause of disability in young adults: with more than 100 million work days lost per year.” – World Health Organisation The first thing we want to point out here is that we are absolutely not trying to advise people on how to

      Read More
    • Summer bodies made in winter

      Telegraph Feature: Summer bodies are made in the winter

       

      "Don't save your beach-body programme for the six-week summer bootcamp dash, make it easy on yourself and start now" says our fitness blogger, W10 Founder - Jean-Claude Vacassin. It might seem a little premature to be talking about summer bodies in early January, what with the cold and dark mornings and the baggy jumper season

      Read More
    • Superfoods inhibit fat loss goals

      Are superfoods actually inhibiting your fat loss goals?

       

      The superfood craze: why “super” foods may not always be the best choice. Superfoods are buzzwords in health circles right now. From Buddha bowls, to raw energy balls to goji berries, it seems that everyone is jumping on the health food train. With their 100% natural, whole food tag line they must be super, right?

      Read More
    • W10 5-day fitness retreat: Ibiza 2018

       

      Event: Training Places - Ibiza Date: Saturday 1st September 2018 - Friday 6th September 2018 https://youtu.be/Yb2_WydS-8w Taking W10 Fitness to new places... After an incredible trip to Ibiza earlier this year, we’re excited to announce that we are going to be running the fitness retreat again in September 2018. Set on the hills of s’Estanyol near

      Read More

Start Your 30 Day Trial Today

If you’re ready to make a change, you can start now. Register online and book your first session today.

Start Today

Set up in 2009 by founder Jean-Claude Vacassin (a regular health and fitness contributor to the Daily Telegraph) the W10 Performance gym is located in West London at 202-208 Kensal Road, London W10 5BN. W10’s Gym memberships offer personal training, nutrition advice, yoga, boxing, HITT and other functional fitness classes. They also have physio and sports massage practitioners onsite. They are proud to offer a high level of fitness to residents and local workers in Kensal Rise, Kensal Green, Queens Park, Willesden, Kilburn, Harlesden, Ladbroke Grove, Notting Hill, Kensington and Westbourne Park areas.

 

Find us The Basement, 202-208 Kensal Road, London W10 5BN

Call us on 020 3489 5428