Post # 1
We had a wellness test at work today and one of the things they checked was our body fat percentage. I was actually excited about the test. I’ve lost about thirty pounds and kept it off for about a year. Two months ago I ramped up my exercise routine and I typically work out for 45 minutes to an hour a day, five days a week (before this I would work out 3-4 days a week for about 30 minutes). I’m also very careful about what I eat. I’m about five pounds higher than my high school weight so I figured I would be close to my high school body fat percentage.
In high school I hovered around 22% and I went into that room today excited and expecting that I would be around 25%. I was wrong. I’m at 31.7% and I’m only 1% off from being considered unhealthy. I almost started crying when I saw that number.
Now I’m sitting at my desk on the verge of tears. It’s such a silly thing to cry about but I just feel like it’s all been a wasted effort. Instead of cuddling with my husband when I get home from work I dutifully work out for an hour. Instead of eating that cupcake for dessert I grab a bowl of applesauce. All of my motivation is gone. I feel like there is nothing else I can do to bring that number down. Darling Husband is encouraging me to keep working out but right now I just can’t see myself working out anymore. I feel like it’s not worth it.
I guess I’m not sure what advice you can give. I just needed to vent and ask for some motivation. Maybe some motivational pictures or stories?
Post # 3
What kind of workouts are you doing? Maybe you should add in some weight training or intervals.
Are you eating a lot of protein?
You could also set up a personal training consult or buy a training package to help get you on track.
30lbs of weight loss is AWESOME! You’ve done a great job, and now you just need to tweak your routine to amplify your amazing results. You can do it, don’t give up!
Post # 4
I’d get a second opinion. What measurements did they take?
Post # 5
When you look in the mirror, do you feel good about yourself? It sounds like you did. Don’t let this number take that away from you!
Post # 6
if you feel good about your weight/size, you shouldn’t get so caught up about % or numbers on the scale.
Post # 7
@MrsBeck: first off, you should be incredibly proud of the progress you’ve made. I’m serious.
Numbers are hard to deal with, because they’ll never be quite what you want or expect. I don’t weigh myself, and get on the scale backwards at the doctors. I prefer to go by how I feel, how my jeans fit, and how I look to myself.
Changing your body takes time. You sound like you’re doing all the right things, and you just need more time to start seeing more chnages. Are you lifting? Muscle is key to losing fat. If you are, why not bump up your weights? You should be really feeling the move at about 8 reps, and have to push to get to 12 reps. If you aren’t lifting, schedule one session with a trainer to learn some moves and a routine you can work with. Then, add more moves as you get more confident.
Don’t cry though! And don’t lose motivation. You are doing great things for your body and although it takes time to see all the results you want, you are on your way!
Post # 8
@DaneLady: I’m currently doing insanity. I just started the second month. I’ve actually completed the first month three times in the past five months (I finally felt ready to start the second month this time). So I think I have intervals covered. I’ve heard the second month involves more strength training than the first one but I’m not sure.
I have been trying to be better about protein. I drink half of a protein shake on the days I work out within a half hour of the work out.
I think a personal trainer is what I’m leaning towards. I feel like I’m probably just not doing something right. I do some weight training when I’m not doing insanity but I have no idea if it’s enough so a trainer could probably help me with that.
Thank you so much for your advice and for your kind words. They made me smile for the first time since u got my results!
@BeachBride2014: they used a scale for the body fat. I was considering buying a scale earlier this year and read that most are fairly unreliable so I keep telling myself that might be part of the problem. However, I feel like I should trust them since they are doctors. I was thinking about getting a second opinion with a different (more accurate test) but I’m not sure where to even start with that.
Post # 9
@Cory_loves_this_girl: I felt okay. I would like to drop a bit more fat from my stomach. You’re right though- I shouldn’t focus so much on that number.
@BlondeBee: thank you! I did go in today feeling mostly confident about the way I looked (minus some stubborn fat in my stomach) so I know I shouldn’t let numbers affect me like this.
I do some weight training in the months that I’m not doing insanity. I think I’m going to look into a personal trainer to make that routine better and to make sure I’m hitting all the exercises I should be doing.
Post # 10
I HATE those wellness checks at work. They really only serve the company so the company can argue reasons why they deserve a lower health insurance annual premium upper when shopping for benefits. I’ve gone before where they made me sign a disclaimer after they took my Bridal Party and it was sky high. It was sky high because 1) you just told me I was pre-diabetic, 2) you just told me I have high cholesterol and 3) I feel like I’m in high school doing this among my peers.
Come to find out, I was not prediabetic. Nor did I have high cholesterol. Yes, my Bridal Party was elevated but my doc just agreed to monitor it. They really put you into a tizzy and their quick tests aren’t very accurate. Screw that shit. Don’t do it again unless you get something out of it.
Now to your body fat percentage. My trainer says there are lots and lots of skinny fat people. They appear fit but their lean muscle to mass ratio is not good. This can be helped by resistance training. While I’d like to be skinny skinny, I’m currently fat fat. I’m working both with weights and cardio to get to healthy healthy.
Don’t give up on yourself!
Post # 11
Scales are pretty unreliable when it comes to body fat percentage.
But, I wouldn’t get upset about the number. Look at all you’ve done! How far you’ve come! Do you know how much I’d love to say that I lost 30lbs and did Insanity? I just keep talking about it and not doing it. I come home and cuddle with my Fiance instead of working out. You’re making me feel like a lazy lardbutt (not intentionally, but I really need to get off my butt).
Just keep doing what you’re doing, it’s clearly working!
Post # 12
@MrsBeck: wait, they used a scale for body fat? Like, one you step on?! Honly crap that’s innacurate (unless it was a specialized scale that runs a current.) There are MUCH better ways of measuring body fat, like Bioelectrical impedance machines, or even skinfold tests!
So, don’t dispair! I bet their measurement is pretty flawed.
Post # 13
@MrsBeck: I’m glad I was able to bring out a smile- 30lbs is great progress, and you should be proud of that.
I also agree that a scale for body fat % is not the most accurate way to measure. Personal training is so dern expensive, but I really think if you can find a deal where you meet with them once or twice, they will be able to more accurately asses your body composition and give you some pointers and instruct you on proper form to prevent injuries. I think that will be just what you need to go even further on your path to being healthier.
Post # 14
@MrsBeck: These are totally inaccurate if you just stepped on a scale – they need to use calipers to measure skin folds or run a current through your body. The scale I use at home says 13.7 % (which is less than an athlete, trust me I’m not) whereas the skin fold measurements I’ve had in the recent past put me around 20-25% which is much more realistic. Don’t take it to heart, its bullshit. If you get a trainer they can sometimes do the measurements for you at an initial fitness assessment.
Post # 15
Honestly, most body fat measurements are inaccurate at best, and the doctors should know that! The scales, bioelectrical impedance, skin fold tests, all have room for error (including tester error) and come with strict instructions. If it was a scale with an electrical current, did they tell you not to drink water, eat or work out before and your cycle can effect the results? Hydration has a huge effect on the results. The gold standard of body fat measurement is underwater weighing, and even that has strict guidelines on how to do it and should have a trained professional testing you.
I used the hand held BIA machine at home and don’t put much stock in it, the numbers didn’t budge when I lost 5 pounds and if they are to be believed, I shouldn’t have been getting my period (which I was very regular and able to conceive). If you look in the mirror and like what you see, that is all that matters! You have totally changed your body and should feel proud of yourself!
Post # 16
@MrsBeck: First off, CONGRATS on losing 30 POUNDS! That is a HUGE achievement!
Second– I second the personal trainer. Not forever, just someone who can show you how to really work muscle groups. You have no way of magically knowing what exercises are going to work. That’s their whole career!