and the Best Ways to Measure Your Progress and Fitness Levels

Just like I have, I'm sure you've seen just about everything there is to see on a t-shirt; names of favorite sports teams, universities, elementary, junior high and high schools, businesses, and political affiliations. People wear shirts informing you of their hometown or where they vacationed. Or, how about where someone else visited and thought only enough about them to get them "this lousy t-shirt.”? Some shirts are bold, with a sideways arrow and a phrase "I'm with stupid" or some other belittling adjective. Numbers are popular too; dates showing a year of graduation, business phone numbers, or especially an adored athlete’s jersey number. One thing that I cannot recall seeing is a shirt with someone's own body weight displayed for everyone to see. Weight, especially losing excess weight is a big deal.

Some people work hard to "hide" their weight; they'll wear certain colors or avoid particular patterns. Some people flat out lie about their weight.

 "Weight loss" is a growing $30 billion-plus-a-year industry. The number one reason people seek the services of a personal fitness trainer is to "lose weight", and let's not forget about New Year's resolutions.

So with all the information, books, pills, powders, drinks and equipment proven to help you “lose weight," why are there still more and more obese people everywhere? Is it because none of the information available is valid? Do none of the products work? Are the trainers not doing their jobs? Maybe it is because there is too much emphasis on  "weight loss."

  Think closely about the marketing for diet centers. What do they always promise? To help you “lose weight." And what about the diet pills? They are produced by the 100's of millions to curb your appetite so you can “lose weight." Can you believe companies are still manufacturing and selling those plastic sweat suits? It's only because people are still buying them! Why? To "lose weight."

  Let's not forget about those in the totally opposite corner. Yes, for those of you struggling to lose, believe it or not, there are many trying desperately to gain weight. Next time you're in the grocery store look at the very bottom shelf under the weight loss pills, yeah, way down there. You'll find a large can or jar of powder designed to "'pack on" weight. And just like the "weight loss" industry there is plenty of information available to "Hard Gainers" telling them the secrets to "packing on the pounds." I must admit though, I have not seen or heard of a weight gain center, but with all the fast food restaurants with $1 menus that probably fills the need. And again, with the availability of these products and information there is still a problem with anabolic steroid abuse.

  So why is weight so important? Society has influenced us to think the greatest measure of health or looking fit is your body's weight.

But I would bet you would have a hard time finding someone, including yourself, willing to wear a T-shirt that states what their body weight is. It is almost a taboo. Unless you are a medical professional, would you dare ask someone you just met what their weight is?

Now I can understand a doctor wanting to know a patients weight when helping them control or prevent a life threatening disease like diabetes or heart disease. I see the point of charting height and weight for babies and children to gauge their development. And of course, for athletes in certain sports weight class divisions are necessary to keep competition fair. A 220 pound wrestler most definitely has an advantage if he is put against a 95 pound wrestler with the same skills.

   But what about the average adult? Maybe you or someone you know. You are probably familiar with the Body Mass Index (BMI). This is the weight-to-height ratio used to classify individuals as underweight, within normal weight range, overweight, and obese.

The problem with using the Body Mass Index is that it does not consider your body composition. Your body composition is the distinction of healthy tissue (muscles, bones) versus unhealthy tissue (excess body fat). As far as the BMI is concerned, weight is weight, whether it is weight from fat or weight from muscle. So according to the BMI charts, a 6'2" 234 pound athlete with 6% body fat and a resting heart rate of 54 bpm would be classified as obese, while a young inactive 5'7" woman weighing 119 pounds with hypertension, elevated cholesterol levels and very poor muscle tone would be categorized in the healthy "normal weight" zone. This shows the flaw when weight is the primary concern for fitness and health. Does this make much sense to you?

 What is the big deal about how many pounds you are? What is so magic about getting down to 120 or 110 pounds if you are constantly hungry, tired and cranky? Guys, what is so great about achieving the 200 pound mark if your waist line has increased by four or more inches and you can barely run a 440 without nearly collapsing?

  Whether you are reading this because you have the mindset of wanting to "lose weight" or "gain weight" or even maintain your current body weight, I'm certain that after reading this you will realize that even though your bodyweight is something to be concerned with, it is far from the most important aspect when dealing with your health and fitness.

 So let's look closer at this body weight issue. I want you to do a mental exercise:

Standing in front of a full length mirror, assess your self body image, health, fitness level, activity level and state of mind. At no time during this exercise can you think or refer to "weight."

 Start with your body image. What are your good features? What about your body do you think is good?

Now what do you want to improve? Remember, you cannot use, state or think "lose weight" or "gain weight." Be specific. Do you want a smaller waist? Broader shoulders? A more lean appearance?

 Now how is your health? Are you sick often? Any medical problems? If yes are they within your control? Is there a family history of health problems? Do you have aches or pains?

  Next, look at the following two, fitness level and activity level, together. What is your current level of fitness? Does it need improving? If so, how much? How active are you on a daily basis? How active are you during a typical weekend? How much television do you watch? How many hours do you waste online each week?

 Now most importantly, analyze your state of mind in regards to your body, health and fitness. How do you feel about your current body image, health, fitness and activity levels?

  Image now having the body that you want. How would your state of mind change if you had the body that you imagined? Now with that image of the new you can you specifically assign a number of pounds to your new body?

 Isn't it easier to think about a change in inches instead? Now still looking in the mirror at your current image, if you still had the same body you have now but did have the original desired bodyweight before reading this, would you be satisfied or happy?

 When you focused on your fitness and activity level, was the main intent for activity to change your body weight or was it for pleasure? Hopefully you are starting to realize that there are far greater factors and indicators of health and fitness than just body weight . If your main goal is to transform your physique, focus on the specifics: inches lost from your waist and hips, inches of muscle added, a new dress or pants size.

If you had the mindset of wanting to "lose weight" are you really hoping to be "lighter" or "slimmer and trimmer"?

If you originally wanted to "gain weight" are your efforts aimed to only be heavier or is it more important to have bigger stronger muscles?

 For those of you exercising for health concerns, isn't lowering the numbers of your blood pressure reading, blood glucose levels, and cholesterol levels just as, if not more important?

If you're concerned that the excess fat (weight) you are carrying is preventing you from being active, change your thoughts. It is your inactivity that is preventing you from shedding the excess fat. If you make the change to be more active, your body will start to change by losing (by using) fat.

 It is a proven fact that, too many people, unfortunately, don't want to face, your health and body composition (percentage of lean healthy tissue compared to fat tissue) are greatly determined by your eating habits and exercise habits (activity). To properly control your body composition you must eat a healthy diet and exercise.

 When you exercise, at the very least, you maintain muscle, if not build more muscle.

 Combine exercise with a reduced calorie diet and you will lose excess fat. If you diet without exercise, you will lose some fat, some muscle and some water. So even though the scale shows what appears to be a positive change, the dieter may not be satisfied with their appearance and their body composition could be changing for the worst. They may also start to feel tired and rundown.

 On the other hand, if you are exercising and building muscle, which gives the body the attractive shape and dimensions, you will probably notice an improvement in the mirror more so than on the scale. Muscle is denser than fat. So if you are displacing the undesirable fat with desirable muscle, you are definitely making progress even if the scale doesn't say what you expect.

 So, if you shouldn't rely on the scale, you may wonder: how should you gauge your progress? If you are looking to get slimmer you should be using a tape measure, clothes, or a mirror. Are your clothes fitting loser? Do you look thinner? Has the circumference of your waist, hips and thighs decreased? If you can, have a body composition test performed. These same "tests" apply if you are trying to add muscle mass. Only your changes should be increases where you desire.

   Stepping on the scale everyday can lead to disaster. If you don't see the major changes like those unrealistic ones promised in the full page supplement ads or on the television infomercials, it is easy to get frustrated. This frustration can lead to extreme measures like disordered eating, or an unhealthy addiction to exercise, using unsafe supplements sold by underground markets or resorting to illegal drugs.

  It can, as it does in most situations, lead to a feeling of hopelessness followed by complete abandonment of your goals. This can have an even worse effect. Your loss of enthusiasm will lead to a sedentary lifestyle, void of fun, healthy physical activities. You might switch back to poor unhealthy eating habits and bad food choices. This will cause a gain of excess body fat, a rise in blood pressure, LDL cholesterol and blood sugar levels: risk factors for many life threatening diseases.

  So instead of stepping on that scale and obsessing over the change in your body's weight, think positively about what you are doing to transform into the new you. Plan steps to achieve your health and fitness goals (hopefully you've revised them from losing or gaining x pounds) and focus on making a true commitment to work on them everyday, with pleasure. In time you'll see that you've achieved the results you were really after, a better feeling, better performing and better looking you.

  Then would you be willing to wear a shirt stating your body weight?