JP Mullowney

Weighing yourself, the great conundrum. How many well intentioned dieters have stood in their bathrooms wondering, in thoughts reminiscent of Prince Hamlet, “to weigh or not to weigh, that is the question?” While, your decision is likely not as dramatic as Hamlet’s famous soliloquy, it is still important to your overall fitness goals.

The frequency and time of weigh-ins has been shown to influence the success of your training goals. For example, in their 2014 review paper, Zheng et al found that regular self-weighing was related to increased weight loss. In addition, more frequent weighing did not negatively influence psychological conditions such as depression and anxiety. These results agree with an earlier review by Burke, Wang, and Sevick (2011) which also found that regular self-weighing produced positive weight loss outcomes.

From this, it can be concluded that regular weigh-ins can enhance your fitness goals. However, when it comes to regular weigh-ins, what is the correct protocol? To increase the accuracy of your weigh-ins, registered dietitian Dawn Jackson Blatner suggests following the “4 S’s” protocol:

Same time of day
Same day of the week
Same clothing
Same Scale

For many people, the most practical time to meet these conditions is immediately upon waking in the morning. While following a protocol like the above should result in consistent measures, be aware that numerous factors can cause weight fluctuations. These include: salt intake (higher salt intake increases water retention), amount of food eaten the previous day, and most importantly for females, hormonal fluctuations.

The Take Home Message:

Weighing yourself frequently can positively influence your weight loss goals. When weighing yourself, try to follow the 4 S’s protocol for the most accurate results. Don’t worry too much if your weight fluctuates a little from week to week, numerous factors can cause this. Instead, look for a general downward trend. Most importantly though, who had any idea that Thomas knew his Shakespeare!

References:

Burke, L., Wang, J., Sevick, M.A. (2011). Self-monitoring in weight loss: A systematic review of the literature. Journal of the American Dietetic Association, 111(1), 92-102.

Weighing in on the scales: Find your true weight. (2005). Retrieved from: http://www.webmd.com/diet/features/weighing-in-on-scales-find-your-true-weight#1

Zheng, Y.,…, Burke, L. (2014). Self-weighing in weight management: A systematic literature review. Obesity, 23(2), 256-265.

Prepared for the JKC blog by Coach Thomas.

Photo credit: JP Mullowney

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

The people and the training set JKC apart from other gyms or programs I’ve tried in the past. Truly Jon and Thomas meet you where are and help you get to where you want to be. There are no expectations and never any judgement. You can go there having the worst day and you always leave feeling better. Truly JKC has given me a level of strength and confidence I would not have had otherwise ❤️.

I’ve been weight training on and off for years but never really had a specific goal or target in mind so routinely stalled out, plateaued or stopped training all together. Before I joined JKC I was definitely in a fitness slump and needed something to motivate me and get me back on track. I did a bit of digging online, looking at various personal training options and gyms around town but JKC seemed like the best option by far. I’ve tried big box gyms and other personal trainers in the past but none of them have had the perfect combination of goal specific fitness programming, welcoming and supportive environment, and the knowledge and passion to back it all up that you’ll find at JKC. Jon and Thomas are great to work with, they know how to motivate you if you’re having an off day and are well versed in all the different ways to make your muscles burn! I also have noticed some major improvements in my deadlifts since I started with JKC and was really happy with the result.

Not having much if any experience with professional gyms I though it would be along the lines of going to a facility and doing your own thing, getting some instructions from time to time, if you asked for it, and for most part working out on your own, in a large impersonalized setting. I was a bit apprehensive as I figured I’d be standing around a lot looking at all this equipment wondering what to do with it, or worst doing something to hurt myself. Well I couldn’t have been more wrong. Both Jon and Thomas are very attentive, professional trainers, who lay-out an exercise program, from start to finish, for you. They demonstrate the exercise they want you to do and then watch you do it to make sure you got it right. Jon and Thomas are very thorough, patience and non-assuming.

I was looking for something to augment my 20+ year yoga practice with a focus on strength conditioning. I am friend’s with Jon’s sister in-law and over the years always heard great things about JKC, especially with respect to the top quality trainers they have and programs they run. After talking to Jon about my goals, and hearing his thoughts on a training plan, I knew that this was going to be an awesome experience … and it sure has been. JKC stands out from other gyms because of the attention to detail, the high quality of the staff and the facilities. Also, the amazing people that train there. And no one posing and taking selfies. I’m 41 years old and I started in Dec 2021.

As Seen On: