Water Retention:
The scale can be very deceiving.
In fact, over half the weight you’ve ever gained on the scale is probably just water retention– not fat like you may think.
For example:
– All your favorite fruits contain 70 to 92% water…
– Most of the healthiest fibrous veggies you eat contain over 90% water…
– Your lean muscle tissue and blood contain 80% water…
– Even your fat cells can hold up 25% of their weight in water…
– Hormones can cause serious water retention as well (I won’t even go there)…
– 60% of your entire body is made up of just water weight…
And then you have to take into consideration that your body holds almost an extra 3 grams of water for every gram of impact carbs you consume. That’s a lot of water retention!
So if you had a few slices of pizza, some bread and a bowl of ice cream this past weekend that’s an extra 600 to 1000 grams of water sitting under your belly skin.
And if you combine high intensity training with all these healthy foods, like you’re supposed to, your muscles will hold even more water.
Another example is my wife.
EVERY time she hits the gym hard after a layoff she has major swelling from the DOMS (delayed onset muscle soreness).
This gets her super frustrated because she “feels like a fat pig”. <– Her words exactly 🙂
Now you can probably see why things like scale weight and even measurements can be VERY misleading.
So what’s the best solution to get rid of water retention and the excess scale weight??
Drink MORE water.
Water Retention? DRINK MORE WATER!
It will help you look and feel leaner.
Remember, the more water you “give” your body, the less it will hold onto.
So if you feel like you’re retaining water or bloated, stay hydrated.
Many folks simply underestimate how effective proper hydration can be for getting rid of post weekend carb bloat and facilitating other metabolic processes that
help your body burn fat.
Water helps transport nutrients in and out of cells and is necessary for all digestive and circulatory system function.
Pretty much all the important metabolic processes that take place in the body operate more efficiently and effectively when you’re properly hydrated.
A good rule of thumb is to consume at least 50% of your body weight, in ounces, on a daily basis.
I also recommend you increase this number to 60 – 70% of your total body weight on days AFTER you cheat or carb load.
So if you weigh 150 pounds then you should be shooting for 75oz. on a normal day, while increasing it to 90-120 oz. after a cheat day or a weekend bender.
Additionally, you’ll control your appetite and just “feel” a whole lot better when you’re hydrated.
The last and most important take home lesson from today’s newsletter is this:
It’s water retention… So stay OFF the scale!
It’s fine to weigh yourself one time per week, but make sure it’s the same day, the same time…and the same exact food and exercise environment on a weekly basis.
And don’t forget to take into consideration ALL the things I listed above if the number isn’t what you want it to be.
The BEST Way To Gauge Your Progress…
In my opinion, the absolute best way to gauge progress is to take a weekly or bi-weekly picture of yourself in the same spot, at the same time, with the same lighting.
This is a much better way to avoid the frustration of water and scale weight manipulations.
IMPORTANT INFORMATION YOU MAY HAVE MISSED:
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