Oh man.

It happened again this morning.

One of our training clients who has been working HARD for the last month came in for her monthly body comp analysis.

For the sake of privacy, we’ll call this client “Sally”.

The good news is, Sally lost several inches, and her body fat percentage went down by two and a half.

But she was still freaked out, and a little disappointed.

Why?

Because her weight actually went UP by a half a pound!!

So we had to have “the talk”. 🙂

I explained to her first that the changes she is experiencing in her body composition are AWESOME. Dropping two and a half percent body fat and losing over five inches overall is GREAT progress for a month’s time, no matter what the scale says. That equates to, at her weight, about four and a half pounds of muscle gained and four pounds of fat lost.

She also mentioned that her clothes are fitting differently, which is also really awesome.

But the bottom line is, at the end of the day, she also wants to lose weight. And so I explained that weight loss is at least 70% nutrition.

I went on to make some small suggestions to help Sally tweak her diet, and now she is on her way to BOTH gaining more lean muscle, losing more body fat, and losing weight – all at the same time.

Now. Maybe this situation sounds familiar. Maybe you are in it yourself. If so, my big suggestion to you is to take an honest look at how you are eating. Start by taking this month’s nutrition challenge, which is:

Log your food intake for seven days in a row.

You will get a REAL idea of where you are at. Then, make the changes you need to – cut out foods and drinks that have “empty” calories, make an attempt to replace refined carbohydrates with veggies and fruits, and just simply reduce your portion sizes – and you will be AMAZED at how something this simple can make such a big impact on reaching your ultimate fitness goals.

Simply get a notebook and write it down, or use an app like myfitnesspal (http://www.myfitnesspal.com/)

That about sums up today’s message. If you aren’t getting the weight loss results you’re looking for, and you’re working out at least three or four times per week, take a serious look at your diet and make some changes. And you’ll FINALLY see the progress you’ve been looking for!!

Thanks for reading, good luck, and talk soon –

Forest Vance
Head Trainer, Forest Vance Training, Inc.