Measuring

It's also not the best at measuring your fitness progress. For that, use a tape measure, but don't put your worth there either.

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My Blog

I think I need to read my own blog more often. I find that I haven't been taking it to heart. I have been working out consistently since I got off my crutches in October. I had a lot of sloth to overcome, and a little bit of weight gain, too. I have overcome the sloth. I've been able to run 5K in 32 minutes, which is only one second slower than the race I ran last April. So, actually, I'm about three months ahead of where I was last year. I'm also much stronger than I was last year. Or ever, for that matter. I am now able to do a push-up. Straight back and on my toes, not my knees. As a woman, that is a really big accomplishment. Soon, I will be able to do a pull-up.

Unfortunately, I tend to focus on the fact that the number on the scale is not moving. I know all about muscle weighing more than fat and that I'm building muscle and losing fat. I truly believe that and understand it intellectually but taking that and making it my gut reaction is difficult. I want to see the small number on the scale that I've had as an adult. The adult who achieved that small number was smoking a pack a day and couldn't run to catch a train. She was skinny-fat and horribly inactive. I am stronger and healthier than I was when I was at that small number. I need to keep reminding myself of that.

I don't think I'm alone in this negative thinking. In fact, I know I'm not alone. I've heard women who are very active complain about their bodies or their weight. I've seen tabloids make fun of women who dare have any cellulite, even if they're a size two. I've seen all the posts about Marilyn Monroe's thighs, but listened to the posters complain about their own thighs. We as women need to read and believe the Nike ad I posted yesterday. We are more than the measurements.

Motivation

Day 17D--Measurements

I have been working out with the EA Active faithfully for about five weeks. I was seeing some physical changes in muscle tone and definition, but much of it was still hidden under fat. I had been watching my diet and trying to lose weight, but wasn't seeing any progress. I finally gave in and started Weight Watchers about 10 days ago. I am too poor and cheap to actually pay them, so I am piggy-backing onto another's online membership. I am using the minimum number of points that they set up, based on the relatively small amount of weight I would like to use. It's working, too. In 10 days, I have lost almost 2 pounds and am at my lowest weight in 2 years.

I know I shouldn't focus on weight, and that has not been my first goal or focus. I have mainly been noticing it because I know my body has more muscle, but I could feel the layer of fat over that muscle and realized that losing pounds is the only way to see the definition.

It's been one month since I did my last set of measurements, so it's time to remeasure and check for progress.

My weight is currently 136.5, which means a BMI of 24.14.

My waist is 30 inches. Down one inch!!!
My hips are 39 inches. Also down one inch!!!!

My waist to hip ratio is .76, just slightly better than last month.

According to one site that calculates body fat percentage based on these measurements, I have is estimated to be 30%, which is down 1% over the month.

Upper chest: 34
Under bust: 31
Thigh: 23
Calf: 13
Wrist: 6
Bicep: 11
Neck: 13
Forearm: 10

Most of the measurements have remained the same. My thigh has gotten bigger, but I can feel that it's stronger, so I'm not too worried about the increase in size.

I will be back in one month to take a new set of measurements. My goal is to lose a little on the waist and hips and several more pounds on the weight.

Day 13D--Measurements

I realized that I'm about a month into my workouts and that seemed a good time to get some body measurements to see where I stand, so I have a comparison for down the road. I have taken measurements many times in the past on this blog. They are from 4/30/11, 8/1/10, 4/15/10, 3/14/10, 2/21/10, 1/17/10, 12/26/09, and 12/20/09. What can I say, except that I like numbers. I like being able to see concrete progress.

My weight is currently 138.5, which means a BMI of 24.53. This is less than I weighed in April, but higher than it's been for most of the last two years. I would like to get it down to 120, but anything close to 130 would make me feel better.

My waist is 31 inches. Again, better than in April, but not the lowest it's been.
My hips are 40 inches. Same as April and the highest they've been.

My waist to hip ratio is .77, which is under .80 and the range that shows an increase in risk for heart disease.

According to one site that calculates body fat percentage based on these measurements, I have is estimated to be 31.13% using the U.S. Army body fat algorithm, or 21.42% using the U.S. Marine body fat algorithm, or 33.44% using the U.S. Navy body fat algorithm, or 29.13% using the formula developed by the YMCA. or 28.78% if I average those four together. The average body fat percentage for U.S. females is around 32%, with the ideal at 22%. Athletic females should be around 15-20%. I will continue to strive to lower my body fat percentage. I know that will help me with running and avoiding injury.

Upper chest: 34
Under bust: 31
Thigh: 22
Calf: 14
Wrist: 6
Bicep: 11
Neck: 13
Forearm: 10

Although I really like seeing hard numbers and using them to gauge my progress, I prefer to see fitness as a journey with no real end point. Every day that I exercise makes my body stronger and more able to do things. I am more able to run for the train or lift heavy groceries. I know that losing some more fat will help me do even more things, and that is the ultimate goal.

Day 65C--2 months in

Here's my second update on the weight loss that I hoped would occur during my marathon training.

I've gained 1 1/2 pounds since last month, for a grand total of 2 pounds gained since I started official training. That's an average of a pound per month. At this rate, I'll be really overweight by the time the marathon rolls around. Right now, my weight puts my BMI just into the "overweight" area.

I found a site that allows you to determine you body fat percentage without any specialized tests. It just uses the measurements here to calculate. I have 28% body fat. 40 Pounds of fat and 103 Pounds of lean (muscle, bone, body water). Unfortunately, the site doesn't let you put in anything but whole numbers, so these figures are not exactly perfect.

The reason my body fat percentage is less than on the first date is because my calves are bigger, meaning I have more muscle. Now I just need to keep up the work and make sure to watch what I'm eating and drinking so that my weight doesn't keep increasing as my muscle increases. I'd rather that I lose some more fat while increasing my muscle.

Day 50C--One Month In

It's been a few days more than a month since I started training, so I thought I'd update my measurements and report any changes from that date.

I currently weight 141.5 pounds, 1/2 pound heavier than when I started., which makes my BMI 25.08. That puts my BMI within the "overweight" range, but just over the edge from "Normal".

Other than the slight increase in my weight, none of my measurements have changed over the month. I was hoping for more changes and in a positive direction. I think that the final arrival of summer will aid in moving these numbers in a positive direction. The weather in May was not as conducive to running as I really wanted and my mid-week runs were missed or shortened due to cold and rain. I do also plan on getting my bike out on the road this week, too. That should help with my cardio for the running and really work on these numbers.

Day 47C--my running

I walked over 4 miles on Monday for my cross-training. It wasn't as much training as I probably should have gotten, but it was nice to walk to the beach and around the neighborhood on Memorial Day.

Yesterday was my mid-week run day and I ran 4.22 miles, even though it was hot and sticky. I thought the run was sucking, but my pace was right at 11:39. Yesterday was also one month into my marathon training. I should have taken measurements, but forgot. I will get them tonight and be sure to share if my weight or measurements have changed at all over the month.

I signed up for a 5K that happens at the end of July. It's in Green Bay and ends with a lap around Lambeau Field. Even cooler than that is that it's only $25 for the race. That's one of the lowest costs I've ever seen for a chip-timed 5K. The Soldier Field race was $65. Yes, I'll have to pay for a hotel room, but this is still a way cooler race than any other I've run. Better than running through the concourse at Wrigley.

Day 27C--Official Start

Yesterday was the official start to my marathon training. No running, but lots and lots of information. This also seemed like a really good time to get some baseline measurements. These will be the numbers to which I compare my measurements in October.

I currently weight 140.9 pounds, which makes my BMI 24.96. That puts my BMI within the "healthy weight" range, but on the higher end of it. A BMI of 25 is considered "overweight" I would like my BMI to be closer to 21, which makes my goal weight about 119 pounds.

Waist: 32 inches
Hips: 40 inches

My waist to hip ratio is .80, which puts me in the healthy range. That means I'm not at an increased risk for heart disease and diabetes.


Calf: 13
Thigh: 22
Wrist: 6

I found a site that allows you to determine you body fat percentage without any specialized tests. It just uses the measurements here to calculate. I have 30% body fat. 42.3 Pounds of fat and 98.7 Pounds of lean (muscle, bone, body water). Again, it's in the healthy range, but on the higher end.

Day 113--Measurements

Someone pointed out to me that I've been lax in updating my blog. I decided today would be a good day to update everyone on my status. I'm still running, and continually improving my speed and distance. I also noticed that I haven't done any measurements since Tax Day. That's 2 1/2 months ago. Time to remeasure and see if biking to work and running has made any difference there.

My weight is at 128.3 pounds. Still not at the goal of 120, but well within a healthy range.

Waist still 29 1/2, Hips 37 1/2 (Down 1/2 inch) Weirdly, that pushed my waist to hip ratio higher, which is worse, even though I've lost weight and inches.

My body fat percentage is 27%, which is still a few percentage points above the ideal of max of 22%.

All of my other measurements are the same.

I think there are more telling things than the actual measurements, though. The fact that I haven't thought about my measurements for months is a sign that I'm viewing the process as the destination. I'm working out to work out, not to lose weight or inches. I'm enjoying running and cycling. I love that my body can do more things than it could do at the beginning of the year. I love that I can run farther and faster than before and that my speed and distance are constantly improving. I wouldn't dare suggest that I've achieved a perfect body, but I love my body. I think I'm back to the beginning when I couldn't actually define what "perfection" is in any concrete way.

Day 88--Measurements (Take 5)

It's been about a month since the last time I did this. It's also right before summer when I'm more active with biking to work and running more. Seems a good time to get a set of measurements in. Later tonight, I'll be getting some photos in, too.

My weight is at 130.5. That's 2.4 pounds lost in the last month.

Waist: 29.5 same as March, but 2 1/2 less than at the beginning.
Hips: 38 same as March, but 1 less than at the beginning.

Waist to Hip ratio is 0.76, which is solidly in the Healthy Range.

My body fat percentage hasn't changed. I think I need to find a way to measure that allows for decimals. I have to round every number, so nothing changes.

My upper chest is down to 33 inches. (2 inches lost since the beginning)
Under by bust is down to 30 inches. (3 inches lost since the beginning)
The rest of my measurements are the same as a month ago.

Day 72--Measurements (take 4)

It hasn't been a full two months since I started this, but I've made a switch in my exercise routine since finishing the 30 Day Challenge on EA Active Personal Trainer. I thought now would be a good time to update my measurements. For past results, see Day 54, Day 25 and Day 4.

My weight is at 132.9. I've been stuck at that weight for about two months, which is frustrating, but at least I'm stuck within the healthy range.

Waist: 29.5 (down 1/2 inch since last time and 2 1/2 inches since the beginning.)
Hips: 38

Waist to Hip ratio is 0.76, which is solidly in the Healthy Range.

My body fat percentage hasn't changed.

None of my other measurements have changed either. My goal over the next month will be to get ready to run my 5K, and also to really work out hard so that these measurements move.

Day 54--Measurements Take 3

I've been at this for 2 months. My first set of measurements were 12/20/2009. And, since my weight seems to be stuck, I thought I'd remeasure to see if that's been changing since the second set on 01/17/2010 I'm really hoping they've changed, because if my weight AND my measurements aren't moving, I'm going to feel really frustrated. Here goes....

Waist: 30 inches (I measured that twice to make sure I've really lost 2 inches. I have)
Hips: 38 inches (This hasn't moved in a month, which is ok, I guess.)

My waist to hip ratio is .789 I'm finally to the goal of .80 or lower for a low risk of heart disease.

I have 27% body fat. 35.9 Pounds of fat and 97.1Pounds of lean (muscle, bone, body water)

Upper chest: still 34
Under bust: 30.5
Thigh: 21 (same)
Calf: 13 (same)
Wrist: 6 (same)
Bicep: 11 (same)

Two months of work and I've managed to lose 3 1/2 pounds of fat and gain 1 pound of muscle. It's easier to monitor my weight and use that as a gauge of if my work is having any benefits, but it's clear that weight isn't the only way, or even the best way to monitor my progress.

I'm a little bit disappointed in the lack of change in the measurements. My weight isn't moving and that's not because I'm shifting from fat to muscle, which is what I was hoping for.

Day 37--Finish

I finished the EA Active 30 Day Challenge on Easy. It really lived up to its name. I think I had a slight difficulty with my breath twice during all 20 exercises. I don't think I felt the day-after muscles soreness much, if at all during the month and I know I didn't break a sweat. I was using 3 pound weights for half the month, too. It would have been even easier with the resistance band. Tomorrow I will start over, but on Hard/Difficult. If it's going to do me any good physically, I really need it to be tougher. I also want to make a stronger commitment to doing the yoga every day that I work out on EA Fitness. The sporadic yoga I did over the last month probably did more for my body than all the workouts on EA Fitness.

I thought I'd check out my measurements, just in case any of them changed, but not actually expecting any change. That'll teach me to make assumptions.

My waist is down another 1/2 inch to 31. Same story with my hips; I'm down to 38. That puts my waist to hip ratio down a bit, but still not great. None of my other measurements have changed at all. I'll check my measurements again at the end of March.

Day 25--Measurements

I'm 4 weeks from my first post, so I thought it would be a good time to redo all of my measurements.

Waist: 31.5 Yay!!! (was 32)
Hips: 38.5 Double-Yay!! (was 39)

My waist to hip ratio is .818 (was .821) I'm getting closer to the goal of .80 for a low risk of heart disease.

I have 27% body fat (was 29%). 36.2 Pounds of fat (was 39.4)and 97.8 Pounds of lean (muscle, bone, body water) (was 96.6).


Upper chest: 34 (was 35)
Under bust: 31 (was 33)
Thigh: 21 (same)
Calf: 13 (same)
Wrist: 6 (same)
Bicep: 11 (was 9)

Four weeks of work and I've managed to lose 3 pounds of fat and gain 1 pound of muscle. It's easier to monitor my weight and use that as a gauge of if my work is having any benefits, but it's clear that weight isn't the only way, or even the best way to monitor my progress.

My resting metabolic rate is 1328 calories per day (was 1316). Increasing my muscle mass allows me to eat a little bit more every day without it affecting my weight. If I keep working out, I can eat up to 2000 calories a day and still maintain.

Day 24--Weekend

I was able to get a good workout in first thing this morning. I did the scheduled day of the 30 day challenge and started using 3 pound weights instead of the 1 1/2 pound ones. I also did 50 jack knives. I'm sure I'm going to feel that tomorrow, but I needed to make sure I did enough to really kick my ass today. Tonight I'm going to Medieval Times and eating food that's probably a little higher in calories than what I've been eating lately. Also, tomorrow marks the end of four weeks since I started working out on a regular basis and tracking my progress. I will redo all of my base measurements tomorrow to see if there has been any change in inches over the last few weeks because there hasn't been much change at all in pounds.

In summer, I was able to lose about 12 pounds during a step contest at work. I'm thinking I may have to go back to using a pedometer and tracking the step equivalent of my exercise to see how many "steps" I'm getting every day. If that doesn't work to start with some shedding of pounds, I'm going to start tracking each and every calorie, instead of just eating better in a very general way.

Day 6

I'm back down to 135 pounds; 134.9 to be exact. That's one week in and back to my start weight and a touch less. Yay!!!! I also challenged the Wii trainer in the plank. I lost, but I managed to hold it for 82 seconds. That was about all I could handle as far as working out goes, though. It turns out that the plank is one of the top 10 most effective ab exercises. Tomorrow I will challenge the Wii trainer at push-ups to see how many I can do. (I'm going to do them on my knees, because otherwise I can't do any.

Day 1--Base measurements

I currently weight 135.6 pounds, which makes my BMI 24.02. That puts my BMI within the "healthy weight" range, but on the higher end of it. A BMI of 25 is considered "overweight" I would like my BMI to be closer to 21, which makes my goal weight about 119 pounds.

Waist: 32 inches
Hips: 39 inches
My waist to hip ratio is .82, which puts me in the "elevated risk" category for heart disease and diabetes. It looks like I need to lose a little bit around my waist, or make my butt bigger to improve the ratio.

http://www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html is a site that allows you to determine you body fat percentage without any specialized tests. I have 29% body fat. 39.4 Pounds of fat and 96.6 Pounds of lean (muscle, bone, body water). Again, it's in the healthy range, but on the higher end.

I will remeasure my waist & hips every few weeks. I hope to update my weight at least once a week.