Gym challenges offer rewards

Q: My gym had a fitness challenge that lasted 12 weeks and consisted of working out five days a week. I’m very proud of myself for committing to this program and sticking with it. Although my results were not the best out of the group, I did make progress (I lost 10 pounds, 9 inches and 2 percent body fat). However, I wondered if I should have done better. A few people lost 25-30 pounds in 12 weeks. Should I have seen more changes?

A: Congratulations on finishing the fitness challenge at your gym. Believe it or not, your committing to the program for 12 weeks — regardless of how your body responded — is just as big an accomplishment as losing the 10 pounds.

Many fitness challenges are focused on losing a large quantity of weight over the allotted time, but the main focus should be on developing healthy lifestyle habits that will carry on well past the end of the program. The results you achieved during the challenge were a result of your hard work and commitment, and although other participants may have seem more dramatic changes in numbers, the real challenge will be maintaining what you have accomplished in the months ahead.

The changes that occur while exercising differ for everyone, and there are a lot of factors that determine how your body composition might change over a period of weeks or months. Activity level, nutritional habits, your current body composition (fat/lean muscle mass), genetics and gender all play a part in how your body might respond.

A safe change in a 12-week period would be a loss of 1 1/2 to 2 pounds a week, with the main goal of losing non-essential body fat and maintaining and increasing lean muscle mass. The body fat and circumference (inches) measurements are fantastic measures to use to track your progress, because they give you information on just “what” type of “weight loss” you achieved. Remember, weight is just a measure of how much your body weighs. It does not take into account muscles, fat, water or organs. You should be proud of losing 9 inches and 2 percent body fat.

Also remember that nutrition plays a big role in how our bodies change. You might have increased your workouts, but you still need to maintain a proper nutrition plan that supports portion control, balanced meals throughout the day and healthful food choices. This will greatly determine how your body is able to adjust.

It’s difficult not to compare ourselves to others, but remember, we are all different. Use your past and present experiences to set personal goals for yourself and seek to achieve them. You are the only one who has to live in your body, so focus on being the best that YOU can be!