Fitness Model in the Making: Part 5- Scale vs. Mirror

Posted by Jesse Humphrey on Jun 9, 2012 in Diet and Nutrition, Health And Fitness, Strong is the New Skinny, Training | 0 comments

Alright, I know that I am a head case. How do I know this? Well this week’s weigh in proved that to me. I weighed in at 128. That’s 7 lbs heavier than I started. Of course as a woman and a model, naturally I didn’t like facing that number. And as a woman, I start looking for reasons “Oh it must be the new birth control” or “it’s just water weight,” not thinking that maybe I am actually gaining muscle.

I’m used to working out and dieting so that I am LOSING weight! But the truth is my friends, the numbers on the scale are not as important as the measurements. I have to remember I am still making progress but my goals have changed. Now if my body fat % was going up and I gained 7lbs then I should definitely start to worry but my body fat % is down so that means I am gaining lean muscle.

Here’s a breakdown of my progress as of week 5/6:

+ 7lbs
- 3.1% BF
+.75 thigh
-.25 Bi
-.50 Hips
-.50 calves
-.25 waist

Taking my new perspective with my new fitness goals in mind I feel very good about my progress so far. Do you know what your fitness goals are ladies and what to expect based on those goals? Below you will find a breakdown of body fat percentages in females and, depending on what your goals are, the general BF levels you should be shooting for.

Body fat % in females

Generally speaking, most athletes range between 12 and 20%. Most fit females in the general community are 18-24%. Most average females are above 24%. It is also important to note that a female who LOOKS thin does not necessarily mean she has a low body fat. This is the concept of ‘skinny fat’. In females, the lowest values for body fat correspond to the essential fat content (about 8-12%). This level of fatness is extremely low (professional bodybuilder on stage low). And once a female reaches 12%, especially for prolonged periods, they will run into issues with health (lack of periods, decreased immune function, decreased recovery, decreased bone mass, etc).

Body Fat Categories for Women:

8-12% – Essential Fat
13-20% – Athletic Fat Levels
21-24% – Fitness Fat Levels
25-31% – Acceptable Fat Levels
>32% – Obese

My trainer is pleased with these measurements at this stage, so I guess I’m doing something right (or should I say he is doing something right). I will say, having a trainer and a team has been the best support I could ask for. Not only for motivation and accountability but also to help with form and technique, tips to get more out of an exercise, and personalized attention to my goals. I know I’ve said this before but if you are serious about getting back in shape, get yourself a trainer! Even the most experienced of athletes can learn something new from another professional.

Constantly try to be stepping up your game, don’t stay stagnant and routine. You need to change up your routine in order to avoid that plateau. Results will come faster and be sustained when you do. I would recommend changing your workout every 4 weeks in order to keep seeing maximal gains. It’s always good to keep an exercise log to monitor your progress. If you have hit a plateau, you will be able to check what you have been doing. Regularly changing your sets, reps and weights, or doing different exercises to target the same muscle groups in new ways is the best way to avoid this.

Here is this week’s workout challenge and I thought you might want to join me! Try out this circuit for a killer hammy/core workout!