Weight loss is only one way to measure the overall effectiveness of your weight loss program!

One of the least accurate measures of fat loss, and it is fat loss and not weight loss that should be of primary concern as we set out to “lose weight” is the scale. The most accurate measure is the tape measure!

Beginning a weight loss program entails having an accurate picture of your starting point, not only to gauge the overall effectiveness of the program but to give you incentive along the way. Nothing will keep you going quite like looking at a before and after shot and seeing a real difference, even if you haven’t achieved your final goal yet.

Interestingly, statistics have demonstrated time and again that people who fixate on daily weight fluctuations (per the scale) have a much higher drop-off and drop-out rate than people who measure with a tape every ten days to two weeks. If you want to stay with your weight loss program, focus on losing inches, not pounds. The weight loss indicated by the tape will be inches related to fat loss, rather than absolute weight loss…which may be difficult to quantify.

Part of the reason weight loss is difficult to measure with a scale is that as you become physically active, you may gain muscle or, at the very least, your muscles may undergo what is called hypertrophy, meaning they get bigger or, in some cases, they simply become denser, more compact, and thus heavier. If the muscles get bigger or denser, meaning healthier, they will weigh more, thus offsetting the absolute weight loss, yet indicating a real fat loss.

There are other measures for establishing overall body fat beyond the scope of this article. However, if you are set on getting an accurate measure of body fat percentage, your local hospital, one with an advanced sports medicine center may be able to accommodate you. The most common, least accurate measure is the skin fold test, hardly worth the trouble, but you can get a skin fold test at most health and fitness centers.

The way to begin is by measuring yourself at the:

1) Neck
2) Shoulders and chest
3) Chest under the arms
4) Upper waist at diaphragm
5) Mid-waist at the navel
6) Hips across the buttocks and pubic bone
7) Upper thigh
Mid thigh
9) Lower thigh (just above the knee)
10) Calves
11) Ankles

Then repeat the measurements every ten days to two weeks, no sooner than every week. Make sure you measure yourself at the same time each day, on the same day of the week, if possible.

Then take a photo array of yourself:

1) Front
2) Sides
3) Back

Make sure pictures are full length and waist up, with good lighting. If possible, take video as well.

The measurements, pictures, and video will be a better overall representation of the effectiveness of your weight loss program than the scale and will keep you motivated long term.

Finally, once you have all your measurements and your photos, put them in a journal and record your daily exercise regimen and everything you put in your mouth each and every day. Then, add the measurements and images (if you wish to) to a spreadsheet, so you can lay the results out in front of you…a highly effective way to gauge overall progress.

The success or failure of your weight loss program depends upon a number of factors, including the template you begin with; and, that includes measurements and photos. Make sure to lay the proper groundwork, get the foundation right, and don’t worry about the scale…measure and take pictures (and video), and you will be successful in losing weight and keeping it off!

An aside: This post expands upon the previous post and video. I had a number of emails from people who wanted clarification, so I hope this is helpful.

John Zajaros, “Coach Z”
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

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The Ultimate Weight Loss Plan: Journaling and Assessment
The Scale versus the Tape!

If you began with us right away on the first day of our Ultimate Weight Loss 30 Day Challenge, you are walking or engaged in some other form of aerobic activity (e.g., running, biking, rowing), you also know about diminished returns in aerobic exercise and making the most of the first 30 minutes, 10 in warm up and 20 at your target heart rate, in your aerobic exercise routine; and, you have cleaned out your refrigerator and your pantry.

Now that we are through the first 3 days, we need to take the next step in a successful weight loss program, and that’s the physical assessment.

The physical assessment needs to be both visual and and written. Significantly, many people who begin to lose weight hop on the scale daily. Weighing yourself every day is the kiss of death for a successful weight loss program!

I know what you do, I did the same thing for years! You weigh yourself naked the first thing in the morning, you may even wait until after weighing in before drinking or eating anything. And, to top it off you may even make a short “pit stop” to the “potty” before the ultimate moment! Some people even exhale! Yup!

Does that about paint the picture? Of course it does! I’ve been there, we’ve all been there. The thing is? It’s about the absolute worst thing you can do.

Follow the steps in the video below. Get a journal and write down everything, your measurements, your observations, your pants and belt size, etc. I use a spreadsheet so I can lay everything out in front of me and watch the progress. Whatever works for you is fine, but like the commercial says, just do it!

John

John Zajaros, Coach Z
216-712-6526
866-835-2913 (toll free)
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Make sure you sign in for the newsletter and the drawing! You will also get a 65 page ebook complete with everything you need to have to supplement what you learn here…as far as diet and training tips go. And, it’s awesome and totally FREE!

The Ultimate Weight Loss Plan: Begin With Walking

Day 1 of The Ultimate Weight Loss Plan Challenge! Stay with me for 30 days and you will transform yourself into a totally new you. You will lose weight and inches!

As mentioned in the last post, a funny thing happened on my way to neck pain, back pain, and sciatica relief…weight loss!

There are millions of websites, blogs, and fitness gurus claim to have the answer to weight loss, the secret no one else has. The reality is actually quite different, the keys to weight loss are not a secret, they are literally steps away.

I have trained athletes on and off for 30 years. Many of the athletes I’ve worked with have gone on to achieve great things and accomplish most, if not all of their personal, athletic, and professional fitness goals. I have also helped more people, men and women simply interested in getting back into shape and shedding a few pounds, than I can count with their fitness programs. Many of my clients have achieved remarkable results following a few simply and straight-forward strategies.

Of all the weight loss strategies available today, I am often asked which one is the simplest and easiest to follow, day in and day out. The answer is always the same…walking!

Over the years I have come to call it my “bipedal weight loss” strategy but it still comes down to one thing, walking equals weight loss.

“Bill’s” Weight Loss Lesson: Walking the Dog!

Years ago, I watched a friend of mine go from morbidly obese to thin, literally before my eyes, simply by walking his dog each and every night. I liked “Bill” a lot and he was so heavy I just knew he wasn’t going to make it past 40, much less all the way to retirement. His kids and mine played together and it was tough, as a friend, to broach the subject of his weight with him. I struggled with it every time I saw him. Then, one day late in the spring, I noticed Bill was walking his dog around the neighborhood. Bill and Sandy, his dog, would pass my house every evening. In no time at all, he began to lose weight, a lot of weight! The results were amazing. Not only was Bill losing weight, Sandy was too. I was so excited for him, he was melting before my eyes.

Why Did Bill Decide to Lose Weight?

It seemed to me that Bill had simply reached a point at which he had had enough. I talked with him about it and he confessed that he just got to the point where he knew if he didn’t do something he would be dead in less than 10 years. The information he provided me validated what I assumed, the pain of his life had become worse than the pain he would have to endure to reclaim his life!

Interestingly, Bill said once he made the decision, the rest fell into place and then it became a habit, after that it was easy.

He and Sandy started looking forward to their walks and in the course of a few months his waist had vanished, he was into a 34 waist and his blood pressure was an amazing 122/78.

The Irony of Bill’s Story

The ironic thing about all of it was I had provided the same sort of advice to strangers for years but when it came to approaching my friend, it was so difficult, I failed to take action. In essence, I had let him down. Bill and I talked about it later and he agreed that it had to come from inside him, that if I had simply brought up the subject of his weight and how to lose it, he would have been offended. Regardless of how he got there, it was wonderful to see him take charge of his life and it was exciting to watch him transform before my eyes.

My Personal Weight Loss Plan and the Motivation Behind It: Neck Pain, Back Pain, and Sciatica

Significantly, when it came time to get a handle on my own weight problem, and my neck pain, back pain, and sciatica, I knew the first step necessary in dealing with both excess weight and the back pain was weight loss. I had also been advising people for years about the benefits of aerobic exercise, before witnessing the amazing weight loss and physical transformation of Bill, and afterwards.

Aerobic Exercise and Walking for Weight Loss

In my opinion, walking is the best all-around aerobic exercise you can possibly to for weight loss and for neck pain, back pain, and sciatica! The thing about walking as a weight loss and chronic neck, back, and sciatic nerve pain treatemt and relief strategy is that anyone can do it. Not only can anyone do it, but it can be done almost anywhere and with a minimum of equipment or gear. Yes, the proper shoes and socks are necessary, and we will deal with the proper gear in an upcoming article and video, but there is no fancy workout aparatus or equipment equipment to buy. Additionally, there is no membership to purchase and you can build each day upon the one before, in a constant and consistent manner, what Tony Robbins refers to as CANI!

CANI! Constant and neverending improvement!

Weight Loss, Pain Relief, and Accountability Partners

So, I started walking, little dog and all! Bill’s dog was a big dog! Almost every dog I have ever owned has been a big dog. But in this case my walking partner, my accountability partner (and we will cover the need to an accountability partner, as well), is a little Puggle named TuffGuy. He is every inch a tough guy, little dog syndrome and all. But he is a constant companion on my walks and makes them a bit more fun. And, TuffGuy keeps me going on the nights when I would just as soon stay home…accountability partners are a must!

Walking, Weight Loss, and Results…Fast!

Anyway, I walked and the results cam quickly, as I knew they would. In no time I was down two pants sizes and purcahsing new belts. I measured myself, rather than weighing, because weight loss is not an accurate gauge of success, the tape is! Today I purchased 2 pair of Levis in a size 36. I haven’t been a 36 inch waist in almost 20 years. Even when exercising, my waist never seemed to break 38″. Now, I am losing inches, measuring to track my results every couple of weeks, and feeling better than I have in years.

Walking, Weight Loss, and Pain Relief

The neck pain, back pain, and sciatica is a thing of the past! I have lost weight to be sure, inches of course, and I have experienced real and lasting neck pain, back pain, and sciatica relief. I couldn’t ask for more!

Other Weight Loss Strategies

Have I used other strategies along the way?

Yes!

Once I reached a certain point, I integrated other weight loss and pain relief strategies into my overall weight loss and neck pain, back pain, and sciatica relief program…but walking is what literally and figuratvely put me on the rodd to success. If it worked for me, it can work for you.

How to Begin Your Weight Loss Walking Program

Begin by walking a few minutes each day, build slowly and consistently over a period of days, weeks, and months. In no time, you will look and feel like a new person.

Want proof?

Go back to the videos I made at the first of the year on YouTube and compare them to the most recent ones.

Enough said?

Begin your bipedal weight loss strategy today, whatever time it is, and you will be a new person in short order!

We will cover the next step in your ultimate weight loss plan tomorrow!

John

John Zajaros, “Coach Z”
216-712-6526
Skype: johnzajaros1
johnz@ultimateweightlossplan.com

PS, Sign up for the newsletter, to be published in mid-November, and receive a free copy of Mike Geary’s excellent ebook “Training & Nutrition Insider: Secrets for a Lean-Body!” The book is 65 pages of awesome content guaranteed to assist you with your weight loss goals.

PPS, If for some reason you don’t get a copy of the book when you sign up for the newsletter, Murphy’s law and all, just contact me at the email or Skype address above and I will get it to you immediately!

The 30 Day Walk Away from Neck Pain, Back Pain, and Sciatica Also Helped Me Lose Almost All of My Excess Weight!

Let me tell you how I was able to accomplish a profound weight loss, an amazing weight loss…what I refer to as the “ultimate” weight loss! I have been able to experience a serious drop in weight and, more importantly, a drop in inches in a very short period of time!

First, let me provide a little background.

I have trained top-caliber amateur and professional athletes for almost 30 years. Along the way I have also had the good fortune to help many “regular folks,” some of my favorite people because they are doing it because they want to and not for the recognition that comes with top-level competition…they were just doing it to better themselves. My “favorites” would go through their entire day (or start out their day early in the morning) by dragging themselves into the gym and then working out in order to achieve their personal goal or goals.

Most of my weight loss clients were interested in:

1) Getting into better shape

2) Losing a few pounds

3) Increasing their energy level

4) Improving their standard of living (their overall well-being or “wellness”)

I always admired them for their determination and their commitment. In spite of everything else going on in their lives, they made it to the gym anywhere from 3 to 7 times a week, week in and week out, sometimes for years. Not only did they transform their outward appearance, many transformed their lives! It was an exciting thing to witness and be a part of.

So, when I was recovering from a catastrophic illness and several back surgeries, 14 back surgeries to be precise, I knew deep down inside that I had the knowledge to help myself. After all, I had helped thousands! So, it was simply a matter of getting up the courage to take that first step, to make the decision and then commit myself to begin working.

Once the decision was made to help myself, I knew the rest would fall into place…I just had no idea how fast it would happen, how rapid the weight loss and the transformation would be!

Over the next 30 days I am going to take you step-by-step through the entire weight loss process:

1) The template I used for measurements and other data

2) The personal assessment I employed

3) The journaling I did along the way

4) The shoes I wore (and still wear)

5) The workout clothes I wear and why

6) Even the precise workout and dieting strategies

And a whole lot more!

Over the next 30 days you are going to be introduced to a low-impact, high results way to transform your life in as little as 20 minutes, 3 times a week!

Want to do more?

What results faster without overtraining?

Stick with me and you will have a complete template to a new and amazing life…and weight loss will be the beginning!

By engaging in what I call the Ultimate Weight Loss Plan, you will discover a whole new you…in just 30 days!

Coach Z
John Zajaros
Skype: johnzajaros1
coachz@ultimateweightlossplan.com

PS, Do you want to get a jump start? This is just one component but it is a key weight loss tool and a wonderful overall fitness program. I will be referring to it a length over the next 30 days. Is it required? No! But it will be extremely useful and if you are serious about transforming your life, it is a small price to pay! BTW, it is also 100% guaranteed!