So you’ve decided to make a change in your life and start an exercise program. What’s your motivation? To feel comfortable in your clothes, a bad doctor’s visit, set a good example for your family? Whatever it is, we applaud you for taking your health into your own hands and deciding to take that first step. My first piece of advice to you as a beginner: DON’T FOCUS ON THE SCALE! (for the first 6 weeks)
MY STORY
When I started my fitness journey 2 years ago, it was because like most people I wanted to lose weight. I hated the number I saw on the scale, I wasn’t comfortable in my own skin, and I just wasn’t happy with my body overall. So, I signed up for a half marathon. Initially I lost about 5 pounds but then it stopped. My weight never moved again. My body got used to the same old routine and I was not incorporating any strength training which was a big mistake.
Then in January of 2013, I met Coach Kozak and my life changed in many different ways. During our training for the San Diego Rock and Roll Marathon, I tore my plantar fascia on our last long run at mile #8. I was immobile for two weeks and was terrified that I’d gain weight as a result. Coach Kozak put me through a series of strength training workouts from a chair. For the first few weeks, there was NO change in my weight AT ALL and one day, I had even gained a pound. I was discouraged, mad, frustrated, and at times I questioned Kozak’s ability to even train. How crazy is that?!
But then one morning, I stepped on the scale and the unthinkable happened. I lost six pounds, then a couple of weeks later, three more! It was as if they had melted right off. So why the sudden change?
YOUR BODY ON A NEW STRENGTH TRAINING PROGRAM
More often than not, people starting a new program are new to exercising or haven’t exercised in years. Being a new trainee, you can expect to gain muscle at an average rate of about half a pound to a pound per week while someone with moderate experience can expect to gain a little less, at about a quarter of a pound to half a pound per week. One simple fact of training is that everything comes MUCH faster when you’re a beginner and that’s why weight training newbies will often consistently build muscle at this rate. Coach Kozak recommends that you stay off of the scale for the first 6 weeks of starting your program because of this. Why is this you ask?
According to Mc-Graw-Hill, “You will increase muscle mass and lose body fat at the same time, so your weight will stay about the same. You may notice a change in how your clothes fit, however, that’s because muscle is denser than fat.” When this happens, self-doubt, and discouragement can set in but DO NOT give up!
STAY STRONG
I’ve had to give pep talks to my sister, friends, and even myself about trusting the process and staying off the scale. By checking your weight daily and even weekly, you’ll feel that all of the hard work and time you’ve been putting into your workouts and nutrition are all for nothing. This could not be further from the truth. Your health goals and your fitness gains should not be dictated by the number that you see on the scale. It’s a marathon and not a sprint.
Keep in mind that you’re doing it the right way and that it is not an overnight transformation. You must trust the process. As Coach Kozak says, “it took you longer than a day to put the weight on and it will take you more than a day to get it off.” When you remain consistent with your clean eating and diligent with your exercise program, you will see results, this I will promise you. Focus on what made you begin that exercise program to begin with and just how amazing that sense of accomplishment will make you feel in the end.
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