When you step on the scale in the mornings what do you see? How do you interpret that NUMBER?

Some people see the scale as THE ANSWER to how we are progressing, lets face it people we get on it and if we see we have lost some weight we get much more confidence right? But if we gain we get upset, if we stay the same we feel good that we have not gained or lost.

We must focus on a term called "lean body mass" and body fat percentage. Let me explain what lean body mass is, it's simply the sum of the weight of our bones, muscles and organs... basically the sum of everything other than fat in your body. Our body fat percentage is just that it's the percentage of body fat we have on our bodies.

So saying the above we need to ask ourselves this, if this is what we need to track to see our progress in a better picture why doesn't measuring body weight do the job? Well to be honest our habits are our best progress reporters, when you step on that scale and have gained a few pounds ask your self these questions.

Have I been eating healthy consistently?

Have I been doing aerobic exercise consistently?

Have I been doing strength training consistently?

If all of these questions have been answered and your answers are YES to all of them, rest assured that you're on the right track to a lean body for life.

What is happening is you are creating more muscle mass thus getting leaner as a result your lean body mass increases and your body fat percentage lowers over time.

The focus should not be on body weight. Instead focus on creating good healthy habits, check your lean body mass, body fat percentage and the consistency of your exercise habits.

A measurement routine would be as follows: body weight measurement, body fat % reading, waist measurement and lean body mass calculation, these should be done every 2 weeks or better yet on a monthly basis.

Below is a lean body mass formula to calculate your lean body mass

- Let's say you're a 130 pound woman with 23% body fat

- Initial body fat: 130 pounds x 0.23 fat = 30 pounds of body fat

- Lean body mass: 130 pounds total - 30 pounds of fat = 100 pounds of lean body mass

Doing this will assure you a healthier, leaner body and ultimately help you achieve a healthier body weight over time.

Below are some guidelines on body fat percentages we should aim for.

Body fat percentage standards: For women, 15 to 20 percent is considered lean, 20 to 25 percent is normal, 26 to 32 percent is overfat and 33 percent or higher is obese. For men, 8 to 12 percent is considered lean, 13 to 19 percent is normal, 20 to 24 percent is over fat and 25 percent or higher is obese.

There is a message to all of you thin people, dieting without strength training can leave you with a high body fat percentage. It's possible to appear thin, but have a high percentage of body fat, in this case your are considered to be a thin fat person and I think no one wants that right?

Happy Strength Training Everyone!