The Anti Dad-Bod Workout Part 1 21/84

It's been a while since I've posted a free program, and my Women's Fat Loss Program is still one of the most popular posts on this blog. So  I wanted to post a full program for the dudes out there so they don't feel so left behind. Part 1 of this post is going to be the rationale for the program, what I'm writing and why I'm writing it, and Part 2 tomorrow will have the full program.

The Dad-bod has become a thing in the past few years. Although it has always existed, the name has only come around relatively recently. For those who, somehow, don't know, "dad-bod" refers to a man who's not in bad shape, just still has a bit of a beer gut. They're not really fat but not ripped either. Some people are into this type of body, which is absolutely ok, but others not and they are stuck with a body that they don't love and they might be looking for something to do about it. This post is for these guys.

For a guy with a dad-bod, the most important thing to focus on first is getting leaner. Even if you don't think you have enough muscle, getting your body fat down is going to 1. make you look a ton better, and 2. make your body work a ton better. If you're already a bit heavy, trying to gain weight is most likely going to result in gaining just as much fat as you did muscle, and that's not our goal here. Once you get lean, you insulin sensitivity will be better, meaning you body can tolerate carbs better. Also, lots of other hormones will work in better tune with your body, making trying to gain muscle much more effective. At this point, gaining muscle will not result in gaining nearly as much fat as you would have had you not cut first.

In order to get lean, you're going to need to put down the Bud Light and get a handle on your nutrition. Like I've posted many times before, nutrition is the #1 factor in losing body fat. Up the protein, up the veggies, and stay moderate in the carbs and fat. If you want an amazingly effective cutting template then follow the pop-up to subscribe to this blog and I'll send it to you for free. At the end of the post, I'll also discus the diet strategy that I have been using for years to get and keep my body fat down.

To drop that extra fat you're also going to need a badass workout plan. People have the misconception that cardio is the most effective way to lose fat, when in reality the fat burning effects of cardio are pretty minor. What's more important, in my opinion, is to focus you workouts on building and retaining as much muscle as possible. For this program, I'm only going to start you on a 3 day per week lifting program as well as 1-2 high intensity conditioning days.

The lifting program will be split up into a pulling day, a leg day, and a pushing day. This is slightly different then what I normally program but it is definitely also an effective way to train. Just like always, the program will be focused on heavy compound movements which are followed by more specific isolation movements.

The first day will be your pulling day. It will be mostly upper body with just a few lower body pulling movements in as well. We will have a combination of horizontal and vertical pulling with a slight lean towards horizontal. There will also be plenty or work for your upper back, traps, shoulders, and biceps.

The second day will up your pushing day. This one will be all upper body and include horizontal and vertical movements as well. It will also include isolation exercises for the pecs, shoulders and triceps.

The last day will be legs. I separated the leg day farther from he pulling day because there will still be some lower body necessary in the first one. On this day you will squat and deadlift in some fashion as well as do single leg work, calves, and core.

To finish off this post, I wanted to talk about the diet that works for me. I've posted in the past about finding what works for you as an individual and sticking with that to see the best results. That is exactly what I've done for the past 4 years with Intermittent Fasting. Some of you guys may have heard of IF, and some may not, but it's simply the process of extending the time that you don't eat food throughout the day. There are a few different ways to do it but the way that I use is to basically skip breakfast. Blasphemy! Breakfast is the most important meal of the day! Right?! Not right. Personally, I don't believe that there is any single meal that is more important that the others, and it's the sum total that makes the most impact. Honestly, I don't want to get too deep into the "why" in this post because I already have that saved for another day, I just want to tell you what has worked for me and urge you to try it with an open mind.

A typical recommendation for IF is 16 hours of fasting with 8 hours of feeding. I go slightly less than that I do more like 14:10. A normal day for me is to have my last meal (usually a protein shake or PB before bed) around 9pm then eat my first meal the next day sometime between 11 and noon. During that time I drink lots of water, black coffee, and sometimes BCAAs to get me to my first meal. Starting off, you'll get pretty hungry, so I urge you not to jump right into 16:8 but to slowly start pushing back the time of your first meal each day. Once you have found something that seems to be working for you then stick to that! My time frame usually works well because it allows me to eat when I come home for my break from training clients. I fast all morning while I work (full of energy by the way), then eat lunch when I get back home. Then I workout and train more clients.

IF can be an extremely effective fat loss strategy if you like it, but it definitely isn't for everyone. Try it if you want, stick to it for a week or two if you can, but if you don't like it then don't do it. It's not great for people who workout early in the morning, and it can be hard for people with weird work hours, but for most dudes with normal hours it can work super well.

Part 2 tomorrow will include the first 4 weeks of this program free for all you guys. I'll have the other 8 weeks written but that will only be available for my Subscribers and clients, at least for now, If you guys want the full program then go ahead and fill out that pop-up to get included into the list! Right now you'll also get a free copy of the Nutrition Template that I use for myself and my clients. Subscribing will also let you join the private Facebook group that I just opened, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

The Importance of the Maintenance Phase 20/84

Today's post is about one of the absolute most important pieces of weight loss and weight gain that almost no one is  talking about. This is the piece that can finally break you through plateaus and continue you in whatever direction you're trying to go. It is also the least sexy part of the process and most people hate when I tell them that it's necessary to do this.

I'm talking about taking a maintenance phase in your journey. This is a point in time when you are purposely trying to keep your body weight exactly where it is. No, I'm not talking about when you hit your goals and you want to stay there. I'm talking about losing a ton of weight and getting great results, then me telling you that you have to stop trying to lose any more. Like I said, not everyone's favorite, but it's really, really important. 

Here's the basic science behind a maintenance phase. Your body has a set weight that it likes to be at, we call this the "set point". Most likely, your "set point" is probably about where your weight is right now, assuming you haven't lost or gained a ton of weight recently. Your body is really comfortable in this place and it doesn't really want to change, even if you do. So, that means when you decide you want to lose weight, you start working hard against your own body. And the more weight you lose (I'm using weight loss as the example, but this applies for weight gain too), the harder your body is going to try to get you back to where it was. This happens until the point where it's basically impossible to lose more weight. Your body is trying so hard to get back to it's happy place that it will do everything it can to prevent you from getting any smaller, basically because it thinks you're dying. 

This is why it can be pretty easy to lose that first 10 pounds, but then you can't seem to get that last 10 off. This is also a big reason why people can lose 100 pounds then gain it all back just as quick. 

Simply taking a period of time to keep your weight the same allows your body to set your new weight as it's set point. Then from there, you can continue to lose more. 

So here's the basics of how to run a maintenance phase, I'll continue using weight loss as a goal. This phase is usually necessary after about 3 months of good weight loss or after about 10% of body weight lost. This is normally about the point were people will start to struggle a bit more. When this happens, stop trying to lose weight, and slowly start to add in more food. Just start off small like 50-100 calories a day. Make sure to watch your weight closely during this time (I usually recommend weighing yourself 2-3 times a week). As long as your weight is not increasing, keep slowly adding food back in until you are no longer feeling quite so hungry and tired (normal things to feel deep into a cut). For anyone that is using a template like the ones I use, just start working your way but up the Cut tabs. This phase should usually last somewhere around 6-12 weeks and often should be about the same length as your cut. Yes, I know that seems like a long time, and I know you'd rather be making progress in that time. But the goal here is not super-fast, unsustainable weight loss, it's building good habits that will eventually take you to your long term goal and beyond. 

At this time, I personally take my clients new weight and plug that into one of my templates, and the cut begins again. We spend another 12 weeks slowly eliminating calories to a point where you're losing weight again. What you'll find, if the maintenance phase was done right, is that those next 10 pounds that were so hard to lose before become just as easy as the first 10. It's a really mind blowing thing and it makes the frustration of having to wait so worth it. 

If you're someone who's stuck in a weight loss or gain plateau, then give this a try. It could be the thing that finally lets you get the body you've always wanted. Also, if you want to receive a free copy of my Top Muscle Building Tips and Top Fat Loss Tips then make sure you subscribe via the pop-up window. Right now you'll also get a free copy of the Nutrition Template that I use for myself and my clients. Subscribing will also let you join the private Facebook group that I just opened, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

Client Spotlight: Chris 19/84

I wanted to take today to post my first of many client spotlights were I will discuss the amazing progress that my clients are making. This first one is possibly the best weight loss progress of any client I've had yet. This client's name is Chris and he just had his last session of 3 months of training with me today. In those 12 weeks, Chris was able to lose an incredible 22 pounds! That's just under 2 pounds ever week for the duration of the program. 1-2 pounds a week is what we consider "healthy weight loss". Since we also do body fat percentage, I calculated Chris's fat mass and lean body mass from day one to now. Of the 22 pounds that Chris was able to lose, 19.8 pounds were from body fat! He also lost around 7 inches off of his waist, 5 off of his chest and 4 off of his hip. Including all measurements he lost about 17 inches!

I asked Chris to take an "after" picture because I knew he took a "before" one, but I'm not sure he wants to because he still wants to make more progress. Hopefully I'll be able to post those in for you guys later, though.

After our last session today, I asked Chris what he attributed his success too so that I could relay the message to you and my other clients. Unsurprisingly, he gave most of the credit to dietary changes. Chris tracked his food extremely well for the first couple months and got to a point were it was no longer necessary for him, because he has built such good habits. He also said he cut way back on alcohol. He admitted to me a couple times that he had a beer or two on the weekend but I didn't mind because he was still making such good progress. If you're trying to lose weight, alcohol is one of the absolute worst things.

As far as workouts go, Chris trained with me twice per week and never missed a single session in 3 months. Not only that, but he was early to every session so he could walk before we started. Together we did a mixture of heavy resistance training and high intensity conditioning sessions. His mobility increased drastically and he strength gains were impressive as well. Chris also trained on his own another 1-3 times per week depending on the week. His homework workouts were either more resistance training or just cardio days.

All-in-all, Chris was an ideal client. He did what I asked of him, took the initiative to make changes on his own, and built good habits that he can easily continue now that he is on his own. I could not ask any more from someone who decides to work with me.

If you want to get a copy of the workouts that Chris did, send me a message or an email. I'm planning on making it available pretty soon to my subscribers and people in the private Facebook group. Also, if you want to receive a free copy of my Top Muscle Building Tips and Top Fat Loss Tips then make sure you subscribe via the pop-up window. Right now you'll also get a free copy of the Nutrition Template that I use for myself and my clients (including Chris). Subscribing will also let you join the private Facebook group that I just opened, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

Why People Really Hire a Trainer 18/84

Raise your hand if you've ever had a gym membership that you stopped using. If you did raise your hand then know that you're not alone. In fact, about 67% of people who have a gym membership don't even use it. Think about that combined with the fact that only about 16% of the U.S. population has a gym membership in the first place and we're looking a pretty small percentage of people that actually go. Now, add in that around 3% of those people work with a trainer when they do go. So that begs the question, what is it about that .3% of people that draws them to asking for professional help when it comes to their fitness? That's a good question that were going to delve into pretty quickly.

There are a few big barriers that people run into when they try to start working towards their fitness goals. These things include; lack of time (usually perceived lack of time), lack of motivation, lack of knowledge, and lack of accountability. One, or all, of these things will usually lead to lack of results, which leads to quitting. If you're not seeing the results then why try right? Most, if not all, of these barriers can be broken down by seeking out some help, like a trainer, coach, or even the internet. The internet can be a particularly good one sometimes. You can find 1,000 free programs on the internet, watch sweet motivational videos, or spend you time on blogs and forums trying to learn everything you can about exercise and nutrition. That can add a ton to your results if you put the work in. 

But there is one of those barriers that stands above the rest. It's the hardest to break on your own and it's the one that people are will to pay hundreds or even thousands or dollars a month to get. 

Have you ever tried to make a change in your life based on sheer force of will alone? It's incredibly difficult and it often times fails miserably. I'm just as guilty of this as anyone. Look at this example for a minute and see if it sounds familiar.,,

Have you ever tried to start eating healthier while there was still some left over junk food in the house? You probably told yourself that you won't eat it because you're super motivated to eat better and finally start losing weight. You did great for a couple days, or even a couple weeks, but in the end your willpower failed and you downed that whole package of Oreos. The responsible thing would have been to toss those in the garbage when you decided to make the change, but you thought your strong will was going to be enough to prevent you from filling your face. If that sounds familiar then don't worry, it's happened to the best of us at times in some way or another. 

The point is that willpower alone is almost never enough to get you through a major life change. Eventually, motivation will waiver and it'll be extremely hard to stay the course. Situations like this are where a buddy, someone who is there just to make sure you do what you're supposed to do, becomes your single biggest asset. This buddy is called your 'accountability partner' and they can be the one thing that gets you through the tough times and makes sure that you're not eating that Oreo package. 

Let's go back to that same example from above. Imagine if every time you wanted to reach for a cookie, your accountability partner was there to smack your hand and give you a piece of broccoli instead. You totally wouldn't eat the cookies right? That's because accountability is such a strong force in this world that it can make you keep almost any goal or promise. If you know that there is just one person on your side and in your corner that is there to help you, it makes everything so much easier. 

So do you fit that description? Are you someone who struggles to hit your fitness goals no matter how bad you wanted them when you started? Are you someone who tries to rely on sheer willpower to eat better and go to the gym? If you are, then you probably could use an accountability partner. This could be a friend, spouse, or just a gym partner. But when it comes to fitness, there is no better accountability partner then a professional whose job it is to metaphorically smack the Oreo out of your hand. They are the little angel on your shoulder that tells you to get up and get to the gym instead of watching the Office on Netflix for the fifth time. They are your guide to what exercises to do in the gym so you don't feel self conscious. They are the coach in your corner that you know has your back and wants you to succeed more than anything so you can finally hit all of your goals.

If this post spoke to you then reach to someone and ask them to be your accountability partner. If you need that person to be a personal trainer who can write your programs and tell you how much to eat then reach out to me. I love to set aside time to get on phone and Facetime calls with people just to answer questions. I don't even care if you just need a single phone call, I'll try to give you as much help as I can. Shoot me an email or a Facebook message and we can set up a time to talk. Also, if you want to receive a free copy of my Top Muscle Building Tips and Top Fat Loss Tips then make sure you subscribe via the pop-up window. Right now you'll also get a free copy of the Nutrition Template that I use for myself and my clients. Subscribing will also let you join the private Facebook group that I just opened, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

Pull-up Program to Nail your First One 17/84

I haven't done any programs in while and they usually seem to be my most viewed posts I do, so I wanted to throw another one at you guys. This one isn't really a full program but things you can add to a current program to help you reach a new milestone.

I can't tell you how many people tell me they want to be able to do their first pull-up when we start training together. Back when I was coaching CrossFit it was a goal of every single person in the gym, especially ladies. Because of this demand, I created a pull-up progression that will finally help you get that first rep.

What does it take to be able to do a pull-up? Well, you need grip strength to be able to hang from a bar, you need scapular strength to maintain and active shoulder, you need strong Lats to be able to pull your elbow down, and you need strong biceps and forearms to flex your elbow. Yes, I know that's not everything but it covers the basics.

First, let's be clear, the one thing most people can do to be able to get get better at all of those things and finally get that first rep is to lose weight. It's no surprise that most people are overweight, In fact, 66% of the U.S. population is either overweight and obese. This means if you're reading this there's a 66% chance that losing weight will probably help you get a pull-up. I know that this isn't what most people came here for but it's the truth. Don't worry, the workout is still coming,

Outside of that there are 4 things you need to work on to get your first one...

Isometric Holds
Vertical Pulling Movements (pull-up specific)
Horizontal Pulling Movements (pull-up non-specific)
Isolation Exercises

Let's take a look at a few of each and then I'll add them into a program you can use

Isometric Holds 

Isometric means that you're not moving. These are exercises where you're holding yourself still in one position. The two big ones here are hanging at the bottom and holding at the top.

-Hanging at the Bottom

Hanging from a pull-up bar needs to be the first exercise that you master before you can move on to any other pull-up specific movements. To do this correctly, hang from the bar with a just-wider-than-shoulder-width grip and hang for almost as long as you can. Make sure that you pull your shoulder blades down just slightly to keep tension on the muscles and not on the connective tissue. Once you can hold for 30 seconds with perfect posture then you're good to move one.

-Holding at the Top

The other iso-hold you need is to hold yourself at the top with your chin over the bar. To get there, jump yourself up and hold your chin over the bar as long as you can. Once you drop too low then jump down. To progress from this, you can work on a slow negative. That is, after your chin drops below the bar, lower yourself as slowly as possible throughout the entire range of motion. Be careful with this as negatives can make you really sore, so make sure you don't jump right into these.

Vertical Pulling Movements (pull-up specific)

- Scapular Pull-ups

This exercise helps you get stronger on the always-important bottom portion of the movement. Hang from the bar with an active shoulder then pull your shoulder blades down as far as you can, raising your body slightly. Your arms should stay straight during this movement. Come back to the hanging position and continue for the prescribed number of reps.

- Slow Pull-up Negatives

This one fits here too so I added it again. Jump your chin over the bar then lower yourself as slowly as you can.

- Lat Pulldown

This is a basic strength building exercise for the pull-up as it mostly mimics the same movement. Start with your arms 95% straight then pull the bar down under your chin. You should lean back just slightly when performing this exercise. You don't want to relax your arm 100% and lose muscle tension.

-Assisted Pull-up Machine

I want to start this by saying I am NOT a fan of banded pull-ups. They help you through the important starting portion of the movement and prevent you from building much strength there. I am ok with the assisted pull-up machine though, since the assistance is the same throughout the whole movement. This can be a decent way to build strength but make sure you're actually lowering the assisted weight as often as possible.

Horizontal Pulling Movements (pull-up non-specific)

The muscles you use to pull horizontally, like a row, are nearly identical to pulling vertically, like a pull-up. This means getting stronger with horizontal movements can translate to vertical strength as long as you still work on vertical movements as well.

-TRX/ Ring/ Inverted Row

Use some type of suspension trainer to pull your own body weight, The more often you can get used to using your own weight the better. As you get stronger, you'll be able to walk your feet farther forward to make the movement harder. Add a scapular row to make them better. This is just like the scap pull-up where you pull your shoulder blades back without bending your arms

-Single Arm Dumbbell Row

This might be my favorite rowing movement out there. I've talked about this plenty so I don't need to go into detail

- Bent Over Barbell Row

My second favorite back exercise. You can use a barbell, dumbbells, or kettlebells to do this one.

Isolation Exercises 

Compound movements like the ones above should make up the majority of your program but it will still help to get your biceps and forearms stronger outside of those. Using some isolation exercises can help with this.

-Reverse Curls

These are just like a bicep curl but with a pronated (palms down) grip. They hit the forearm based elbow flexor muscles more than a normal curl. An EZ bar or dumbbells are my favorite for these.

-Bicep Curls

I don't need to talk too much about these. Do curls to get your arms stronger and guns bigger.

Now that we've talked exercises, let's look at how you can put them together to make a decent program. You can either start by adding a few exercises above to your current program or you can use them all to write a new one. This program would make up most, if not all, of your pulling work for the week but you would still need pressing and lower body to have a well rounded program.

Let's take a look

Day 1
	Exercise	Sets	Reps
	Scapular Pullups	3	10
	Top Holds + Negative	3	10sec
	Single Arm DB Row	4	6
	Assisted Pullup	3	10
	Alternating DB Bicep Curl	3	10e
Day 2
	Exercise	Sets	Reps
	TRX Row + Scapular Row	3	10
	Pullup Negatives	4	3
	Lat Pulldown	4	8
	Barbell Row	3	10
	EZ Bar Reverse Curl	3	10

Try this program for a few weeks, making it just a little harder each week, and I know you'll nail that first pull-up.

If you feel like you're stuck in a fitness rut, or aren't sure where to start, then shoot me a message  or email and we can get you on a free 1-on-1 call so I can get you some help. Also, if you want to receive a free copy of my Top Muscle Building Tips and Top Fat Loss Tips then make sure you subscribe via the pop-up window. That will also let you join the private Facebook group that I am about to open, This group will allow for much more engagement with each other than my Facebook page so I can make sure you guys are getting all of the info you need.

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

High Bar vs Low Bar Squatting: Guest Post from Ryan 16/84

                                                

Today’s post is going to be a guest post from my friend Ryan LaCount. Ryan is a fellow trainer at Xperience Fitness and has been working there for year, establishing himself as one of the most knowledgeable trainers at the club. Ryan has a B.S. from UW-River Falls where he majored in Biology with a Biomedical Science emphasis.  He also holds a CrossFit Level 1 Certification, is a Certified Personal Trainer, and is currently working toward his CSCS and CES through NASM. Ryan also back squatted 502 pounds at a body weight of 197 and has one of the coolest tattoos ever.

Ryan was nice enough to write a post for me and he will be discussing high bar vs. low bar back squats, the difference between the two, the mechanical advantages/disadvantages, and some corrections you can make to improve your back squat.

”Let me start by stating, when it comes to weight training, always keep an open mind, but do what feels and works best for you.  Everyone is different, but the mechanical advantages of different form can affect your ability to move weight.  There are many great videos covering the topics of form, positioning, and the effect on weight training.  One I recommend watching is “Squats part 1: Fold-ability and proportions” by Tom Purvis.  This video does a great job showing different variations of the human body and how it can affect weight and movement patterns.

The difference between High bar and Low bar is this: High bar places the load/bar on the top of the traps while low bar placement is generally resting on the rear delts.  High bar squatting puts you in a more vertical position as the bar is over the center of your foot while low bar puts the weight behind the center of your foot, forcing you to lean slightly forward to balance.  I can get into the mechanics of foot placement and movement in a later discussion where I can touch on the topics of ankle, hip, and knee mobility and how to correct any movement issues.

Some of the deciding factors when it comes to a squat are; dorsiflexion of the feet, length of your tibia (or floor to knee length), length of your femur, torso length, and overall mobility.  If you have mobility issues with your ankles, hips, or knees squatting will be difficult.  If this is the case I would recommend adding squat therapy, wall squats, banded hip distraction, and banded ankle work to your regiment.  No bar placement in the world will help if you are too tight to hit depth and activate the musculature needed. 

So which is better?  It depends on what you want to do, but I would lean toward low bar.  The type of weight training you pursue is going to be based on your overall goal, whether that is muscular development, strength, or endurance training.   So why low bar?

With low bar the load is further down the back, which generally means that your knees won’t track as far forward.  Low bar is also better for individuals with longer torso length compared to lower body length and allows more of the bar to contact the back thus giving some individuals more control.  This can also be a great variation on squat to help you lift more weight.  Generally people can lift 5-10% more with low bar vs. high bar.  This is due to the lever being reduced between the weight, your hips, and knees and causes reduced torque needed to overcome the resistance.  Think about torque like this; take a 5lb weight and hold it at arm’s length away from your body.  The torque in this instance is the rotational stress on the shoulder.  Now take that same weight and put it on your forearm or elbow.  Which would you be able to hold longer?  Which instance would cause less torque on your shoulder?  In this case moving the weight closer to your shoulder is like doing a low bar squat.  You are decreasing the lever and torque needed to move the weight which will potentially give you the option to lift more. So, if your goal is to move more weight, then Low Bar back squat is a tool you should definitely utilize in your training.”

If you guys have further questions or what to get in contact with Ryan you can find him in these different ways

Facebook: https://www.facebook.com/ryan.lacount

Instagram: https://www.instagram.com/ryanla_count/?hl=en

Email: RyanL@MyXperienceFitness.com

Also, thanks for sticking with me for so long. I realize posting every day is a bit obnoxious but I promise that there is a point. Hopefully you guys are getting some good information out of this and I appreciate everyone who’s been tuning in! Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!You'll also receive a free PDF cheat sheet of my Top Muscle Building and Top Fat Loss Tips when you join!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
Instagram: @Greg.the.Trainer
Email: gsherceg@gmail.com

Why You Shouldn't Worry About the Scale 15/84

If you ask 10 people what they're goal at the gym is, 9 will give you a number that they want to weigh. All that they care about, or all that they will say they do, is what the scale says. Now, I'm not saying that checking the scale is a bad thing, I make all my clients weigh in each week, but you need to track other metrics as well. So many people use the scale as their only means of tracking any progress at the gym that they forget everything else. For some people, it goes so far that they don't even care how they look or feel and just based it off of the number that they see.

Honestly I struggle with this just as much as anyone else. Right now, since I'm cutting, I'm trying to lose body fat while keeping my scale weight as high as I can. The point is to keep my weight up so that I'm not losing muscle. BUT, if I think I look better at 240 then at 250 don't you think I should be 240? I think so. So I'm getting over my mental barrier just as much as anyone else.

For all of my clients, we do scale weight once or twice a week as well as 7 sites of circumference measurements and body fat percentage twice a month. I also encourage my clients to take progress pictures to track visual progress as well. We also track weights used during lifting as another means of progress. All of those together give us a good picture of ALL of the progress that is happening with each client.

Now, I'm not saying you shouldn't weigh yourself, you just need to be able to handle the mental challenge  of it. If your weight is up when day when you're trying to cut, don't freak out! Stuff happens, and just because the scale is up doesn't mean you got fatter. Things like food, water, salt, exercise, and going to the bathroom can all change your weight drastically. To responsibly use weight as a means to track this is what I would recommend...

- weigh yourself 2-3 times per week and look at the average
- Weigh yourself first thing in the morning with no clothes on right after you go to the bathroom.
- Always use the same scale and try to use it at the same time of the day
- Don't overthink what you see. You need to graph and track the numbers so you can look at trends, not single days.

Combine that process with other tracking means like bodyfat, progress pics, and strength gains and you can get a better picture of how much progress you are really making.

Bottom line, don't just look at the scale. It means next to nothing but drives so many people crazy! Don't forget, if you want to be the first to hear about new posts, new programs, and get discounts on paid services, make sure to leave your email in the space above and join my Newsletter list! The list is growing rapidly so don't miss out!You'll also receive a free PDF cheat sheet of my Top Muscle Building and Top Fat Loss Tips when you join!

See you tomorrow!

Facebook: Greg Herceg - Personal Trainer
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Email: gsherceg@gmail.com