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

PS, Don’t forget to subscribe to our newsletter (the right side panel) and get your copy of the free ebook on nutrition and training tips!

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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!

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I have been helping people lose weight for years and there is one universal truth, no two people are alike when it comes to weight loss.

What works for one person may not work as well for the next individual trying to lose weight. However, when people talk about weight loss, they usually get very simplistic and say things like “eat less and exercise more!” Many reply, “If only it were that simple!”

Well, it is…and it isn’t!

The fact is, weight loss can be incredibly easy or incredibly difficult, depending on a number of factors, and we will cover most of them in depth over the next 30 days.

By now, if you started on day one, you have started to walk, you may have even thought about buying a dog…if you don’t have one already! No
kidding, a dog is an excellect accountability partner, and you need one. I will get into accountability tomorrow but for today I want to talk about the eating part of weight loss. And no, I am not talking about a diet! I am talking about a shift in thinking, a new way of conducting your life…so you don’t have to diet, just change how you do things.

For today, all I want you to do is to go through your cupboards and get rid of all of the junk food, all of it! Get rid of the chips, the pretzels, the cookies, the ice cream, the sugar-ladened cereals, the pop (soda-even the diet soda), Kool-aid, the high fructose and sucrose juices, particularly the ones with 0-10% juice, the booze (all of it), and everything else in it you can find that is even remotely close to being in the junk food category.

Yes, I know that may mean you are throwing away money. Would you rather have it around your waist? Because that’s where it is going if you don’t get rid of it.

Once you have gotten rid of the junk, resolve to never allow it back in your house again. Don’t get me wrong, there is nothing wrong with an occasional treat, in fact I recommend it. but if you bring anything like that into the house, make sure vit is on a limited basis and is usually done as some kind of reward for a goal accomplished or a level of fitness achieved. If you use treats in that way, they are fine and may even help to keep you on track, you won’t be quite so apt to run out and binge if every once in a while you reward yourself for reaching a milestone of some sort.

Once you’ve gotten rid of the junk, go shopping!

This time make a list of the fruits and vegetables that are on sale and that are your favorites. Go to your favorite grocery for fruits and vegetables, there is always one known for their quality and selection…go there and go wild!

Stock up on the fruit and vegetables you enjoy and begin to train yourself to snack on a piece of fruit or a ready cut and cleaned veggie you have
already for you in the fridge. Anything you do to make things easier, particularly during the first days and weeks of a weight loss program, will help you stay on track. Oranges, grapes, and melon are great for the sweet tooth. Some kinds of melons actually take more calories to digest than are in them, this is also true of certain vegetables. But for now, simply get the ones you enjoy and we will play with the choices during the upcoming 30 days of your weight loss challenge.

That’s it for Day 2!

Clean out the cupboards, and the refrigerator, and restock with the kinds of fruits and vegetables you enjoy. As you begin to walk and change your eating, you will be amazed at how soon, and how fast, the weight loss commences.

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

PS, By now you should have subscribed to my newsletter, the next edition will be out in the next 10 days or so. You will also receive an amazing resource immediately upon confirming your subscription, a resource for getting the ultimate results from diet and training by one of the foremost experts in the field.

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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!

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