I wanted to share a little trick I learned about assessing clients to help figure out goals that are motivating. Through the years, I've used many different standards to test body composition. Body composition basically means "what does your weight consist of?". We break your Overall Weight down into "Fat Weight" and "Lean Weight" which will also determine what % of your weight is fat (your body fat%).
The reason I do this is because eeight itself is useless! Back in my Marine Corps days, I was a BRUTE! About 5'7, 185-190 lbs, benching near 400 lbs, squatting close to 500 lbs... BUT I was also low in body fat.. about 8%. With my shirt off, you could see the "6 pack". But every other month, I had to go visit the Navy Doctor because according to the height and weight charts, I was overly Obese! We always got a big kick out of it!
"The fat guy is back!"
We want a relative Leaness or Body fat to Body weight ratio. So we have to do some testing. I used to do the Body Fat Calipers. This is where we "Grab" the fat in different locations and measure it! But I kinda felt bad for the ladies when the conversation went, "Hi! My name is JJ. I'm so happy to be your trainer. Now please lift up your shirt while I grab your fat and measure it!" Haha... Great first meeting! I don't use the calipers anymore!
After doing many, many Body Compositions and seeing great results with clients... I started to notice a trend! Now when someone says "I want to lose 20 lbs.", I know to say "That's an awesome goal! So we are looking to drop you from a Size 16 to a Size 12 and take about 5 inches off your hips and thighs. Does that sound about right?" And then after a few seconds, they say. "Yes, that's actually the size I was in before I had my 2 kids".
I like for people to focus on "Inches or Dress Sizes" because that is more meaningful. Weight can be so up and down. I like to use weight to "Keep focused" but set goals using weight, inches, body fat %, dress sizes, etc... And then remember when setting goals, focus on ACTIONABLE ITEMS! For example, "lose 4 inches" is not an actionable goal. You can't wake up and will the measuring tape to be better!
Here's a quick goal setting formula.
1. Set an Overall Motivating Goal
a. "I will be 140 lbs., with a 32 inch waist and a Size 8 by May, 2012. "
2. Set Lifestyle Goals that are Actionable to get you to those goals.
a. "I am doing 4 cardio sessions each week for 20 minutes to prepare for the 10k race in Pittsburgh in May."
b. "I do not drink any calories or eat processed foods."
c. Etc.
3. Read each goal DAILY. The overall Goal should motivate you, and the Lifestyle goal should keep you Consistently making progress towards your goal.
To help you set Lifestyle Goals, I want to share my Secret Formula I've discovered doing close to 1,000 body compositions...
If you are Under 5'10....
1 inch around your biggest area (abs, or hips) = 4 lbs.
1 Dress Size = 10 lbs.
1 Shirt Size = 10 lbs.
If you are over 5'10....
1 inch = 6 lbs.
1 Dress size/ Shirt size = 15 lbs.
Is this rocket science? No, not at all...
Is this endorsed by ANY certification agency? No!
Is anyone perfect? No!
But after doing all the body comps and measurements, one day I was comparing... "Sarah lost 4 inches.... Michelle lost 8 inches... " and then I had one of those "AHA" moments! I reviewed a big stack of Before and After measurements and was really shocked by how accurate it was!
Give it a try! If you don't fit exactly.. big deal!
And one more tip... for every Dress size you want to lose, ADD in 2 lbs of Lean Muscle for your goal! We want you to be lean, firm, athletic and energetic!
Scenario...
I weigh 170 lbs. Wear a size 18. And have 45 inch measurement in my hips. I want to weigh 150 lbs.
We now have the "A" body.... 170 lbs., Size 18, Hips at 45 inch.
Now we want to set goals for the new "B" body...
150 LBS is the new goal.
This is 20 lbs. less than the current weight.
20 lbs / 4 = 5 inches...So the new Hip measurement goal is 40 inches
20 lbs. / 10 = 2 dress sizes.. So the new size is 14.
Also, when we do the body composition or body fat testing... I would set the goal at about 25 lbs. of FAT LOSS and increase of 4 Lbs Lean Muscle (Weight would still be 150 lbs).
This is what I want you to do:
Figure out where you are right now:
What do I weigh right now? ____________
What do I want to weigh (goal?) ____________
What is my current Dress or Shirt size (guy)? ____________
What is my measurement for (Abs) or (Hips, Thighs, Butt)? _____________
(Guys always do Abs. Most ladies do abs. But if you are really that Pear shape go ahead and measure the other area.. or both - doesn't need to be perfect!)
What is my NEW Dress or Shirt Size? ____________
What is my NEW measurement for (Abs) or (Hips, Thighs, Butt)? _____________
Use this information and set some REAL goals this year. Remember to set the Motivating Goal and the Actionable Goals! Take action and achieve your fitness goals.
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