Posture Part 2-B: Strengthen the muscles that have gotten too weak

B) Strengthen the “good posture” muscles that are too weak and relax the “poor posture” muscles that work the most when slouching

When you have bad posture, your neck and immediate upper back are the muscles that gather all the tension and are working the most when sitting with poor posture. When you do this, you don’t use the mid-back muscles and they become weak, and you need these muscles in order to obtain good posture. So just do the reverse of what you’ve been doing- stop using the neck muscles and start using the mid-back ones, and you’ll weaken the “poor posture” muscles and strengthen the “good posture” ones.

Here’s how:

1) The Ribbon Trick

“Do this so when you’re sitting at the computer, you’ll know you’re slumping when you notice slack in that ribbon, and then you can immediately reposition your rib cage again,” says Novak. “People will be amazed that they’ll see slack in the ribbon a million times when they first try this because they don’t even realize they crane their heads forward.”

 

 

 

 

  • Grab a ribbon and cut it so it’s as long as your torso
  • When you’re siting at the computer shift your rib cage up. Imagine there is a string attached from the breast bone to the ceiling, and then the string tightens, so it brings the rib cage up an inch or two. (This, by the way, is where the rib cage should ALWAYS be).
  • Stay in that position and pin the ribbon about chest level to your shirt. Then pull the ribbon down tight and pin it to the bottom of your shirt.
  • Start working.
  • Try to stay in good posture for 5-10 minutes at a time.

Notice how much thinner I look with better posture. Slouching for too long can  train the body to stay in that position, making you look chubbier than you really are even when you’re standing. With good posture, “you immediately make your mid section an inch or two slimmer,” says Novak.

2) Contractions

  • Shift your rib cage up an inch or two.
  • Pull the shoulder back and then shift them down toward your lower back.
  • Hold the contraction for a slow count of ten.
  • Do this multiple times a day. You can be standing or sitting.

“When you do that, it takes the tension off your neck muscles, and those mid-back muscles contract and strengthen,” says Novak. “It makes a huge difference in ‘unrounding’ the shoulders and strengthen the mid-back.”

For more posture tips, continue scrolling or click on the following:

Posture Part 2-A:  The ABCs For A Healthier And More Attractive You 

Posture Part 2-C: Change the work station 

 

Posture Part 2-A: The ABCs For A Healthier And More Attractive You

 

 

 

 

 

 

 

For the most part, being in shape has lots to do with having healthy habits, such as eating right, exercising often and getting enough sleep. But many people tend to forget that having good posture is also an important healthy habit that plays a huge role in staying physically fit. Having a poor-posture habit can compromise your overall health, just like having a poor eating habit would. It can lead to arthritis, cause digestion problems, and obviously, back pain, but it also can really affect the way you look, such as making your waistline 2 inches wider, and of course, making you have a hunch back.

But a hunch back is inevitable when we’re older, right? No, absolutely not. The truth is, from skin care to weight-gain, most people wait until it’s too late to start improving themselves, and the answer to becoming the healthiest and best looking you in the future is having healthy habits now while your young.

So don’t wait until you’re permanently slouching over to start focusing on your posture… start now! You won’t regret it when you’re 40.

Posture experts and authors, Janice Novak and Mary Bond, gave us a few tips when it comes to sitting up straight.  For more tips, you can purchase Novak’s book, Posture, Get it Straight!, and Mary Bond’s, The New Rules of Posture: How to Sit, Stand and Move in the Modern World.

Novak and Bond’s Posture Tips

A) Be aware of alignment!

 

The body’s joints always need to be aligned, otherwise, the body cannot function properly, especially when it comes to movement and other things like digestion.

“How you assess good posture is that from a side view, your ear, your shoulder, your hip, your knee, and your ankle should line up vertically,” says Novak. ”And for most people, if you look at them at a side view, everything is all over the place.”

Here’s how to be aware of your alignment:

1) Put the attention to the knees

  • “Make sure they are not locking back because when they are locked, you throw your lower back out,” says Novak. “You curve all your spinal curves out of alignment.”
  • Look at the “lumbar lordosis” picture above for an example.

 2) Take your hands off your hips

  • “It’s a way of sinking into yourself. That hand on the hip position has actually become fashionable, but it’s a lazy use of the structure,” says Bond. “What you’re doing is resting your shoulder girdle and your chest on your hip rather than allowing the spine to really rise up out of the pelvis and support your torso the way it should be doing.”
  • Also, standing with your arms crossed can be equally as damaging.

3) Get supportive shoes

  • “If the feet are too flat, then what tends to happen is that the knees start to assume the function to support the rest of the body,” says Bond. “So the knees will become hyper-extended or locked, and that causes bad posture.”

For more posture tips, continue scrolling or click on the following:

Posture Part 2-B: Strengthen the muscles that have gotten too weak

Posture Part 2-C: Change the work station 

 

Remember… Your are what you eat

Posture Part 1: Modern Day Posture

Technology has changed our lives in countless of ways.  It’s changed the way we communicate, transformed the way we work and it even exposed us to new forms of entertainment. From cell phones, to laptops, to driving cars, technology has revolutionized our modern-day lifestyle, and our posture is evolving right along with it.

Poor posture is the number one cause for back and neck problems and statistics show that 80 percent of Americans will suffer from back pain in their lifetime. Experts say a large part of today’s modern posture has to do with the evolution of technology and the inactivity that it demands. Before technology, sitting down wasn’t something people wanted to do or even could do often – work meant hunting, traveling meant walking and entertainment was an outdoor activity. But in today’s world, most of our daily duties, such as our jobs and transportation, require us to sit, which is damaging to our back bones.

“What’s happening is that computers, cell phones and all this technology that we have makes people sit abnormal and it makes people lose the curvature of the neck,” says Dr. Matthew DeMoss who has been a chiropractor for 15 years and is currently practicing at DeMoss Chiropractic in Orange, Calif.

Laptops, experts say, are the biggest posture destroyers because of the way they force the back and neck to curve.

“The first and foremost cause [of bad posture] in this day and age are laptops because people do use them for work and entertainment,” says Janice Novak, author of the 1999 book, Posture, Get it Straight!. “People constantly crane their heads forward so they get that kind of vulture posture, you know, when your head hangs really far from your shoulders.”

Having a hunch back isn’t so much an elderly problem anymore. Statistics show that kids as young as middle schoolers are now going to doctors for back, shoulder and neck pain associated with bad posture. It used to be that once people hit their 40s or 50s, they would start to round over, but unfortunately, kids who were born in the year 1990 and after are experiencing the old-grandma symptoms.

“I see young patients all the time,” says Dr. Demoss. “I see kids with the phones and the games, looking down with bad posture for hours. That’s typically why young people come in.”

According to Novak who also teaches posture workshops and seminars in Minneapolis, Minn., poor posture throws all your joints out of alignment, and is most dangerous among young children whose bones are still growing because it will result in back and neck problems as they get older.

“[Poor Posture] makes it so your joints no longer fit together the way they’re supposed to, and this is what causes some muscles to work really hard to stabilize the joints while other muscles just get weaker and weaker, ” she says.

For 24-year-old, Alisha Albinder, visiting a chiropractor has been the norm ever since she was 14.  At a young age, Albinder, 5’8, was always the tallest amongst her friends and often slouched to fit in. She admits, she was never really aware of her posture until her back pain became unbearable and was constantly hurting throughout the day.

“Basically I never had good posture,” says Albinder who is currently working as a produce buyer at Fresh Direct in New York City, a nine-to-five job that, ironically enough, requires her to sit and work on a computer all day . “I went to the chiropractor and what happened was that because of my bad posture, the bones in my neck started growing together, so I lost the curve in my neck and the curve in my back. Because of that, it was making my spine work hard to compensate the extra pressure.”

Experts say the head weighs 8-10 pounds, and for every inch a person’s head goes forward, 8-10 more pounds of pressure is being put on the spine, and this can affect the nervous system causing chronic pain, according to a new Jordan Valley Innovation Center study conducted earlier this year.

“The study showed that pain in  your head and neck muscles, because of poor posture, can actually cause sensitization of the nerves,” says Dr. Paul Durham, a researcher of the study and is also the director of the Center for Biomedical and Life Sciences at Missouri State University. “Those muscles in your head and neck – basically the nerve fibers for those actually project to the same place in the spinal cord that the nerves do that are involved with migraines.”

Poor posture can also make you look fatter than you really are.

“When you slump forward, you’re pressing on all of your organs in the body and they have no where to go but press down and out against your belly muscle, and that immediately makes your middle section a couple inches wider,” says Novak who adds that the organ compaction also causes digestion and circulation problems.

Along with migraines and unfavorable appearance, there are other disadvantages of bad posture when it comes to your overall health. It lowers breathing capacity as much as 30 percent and it also puts you more at risk for injury when you are active because the joints are not aligned. Studies have also shown that bad posture affects the way people perceive you, often judging you as weak or lacking confidence.

“Posture is way more important than people even realize,” says Novak.

Continually practicing bad posture becomes a “vicious cycle,” she says, because  the muscles needed for good posture continue to become weaker and the muscles used during bad posture become tighter, which gradually results in a more exaggerated hunch.

“The ones that get weaker are the muscles right across the mid-back and the muscles right across the back of the shoulders because [they] are in a stretched position,” says Novak. “If you think of somebody sitting at their computer, they’re craning their head forward and automatically their upper back curves forward too, so the neck muscles are the ones that are gathering the tension and causes pain. It’s the neck and immediate upper back that are working the most when sitting with poor posture.”

The solution to all of this is weakening the the neck and upper back muscles used during bad posture by not using them, and using the mid-back muscles instead to strengthen them and to keep you up straight. “The good news is, that’s why it’s easy to correct poor posture. Its just a matter of, you know, strengthening and putting your attention to some of those muscles that have gotten too weak.”

For tips to improving posture, tune in to next week’s Posture Part 2 post ;)

 

Hair Tip: Mane ‘n Tail Horse Shampoo

The past few years has been this huge journey of me trying to grow my hair back after the price my scalp had to pay from my picky eating. From starting to eat right to Youtube-searching “scalp massages that stimulate hair-growth” (don’t make fun… I was desperate), there was just one thing I was missing that would really get my hair back to its original fullness… and that was the right type of shampoo and conditioner. So I asked my hair dresser of many years now, Kelly Meador, what shampoo I should buy, what salon would sell it, and how much it would be (expecting I’d have to drop some big bucks), but to my surprise she told me to go to a pet store…

WHAT?!?!

Her suggestion: Horse shampoo.

You can purchase Mane ‘n Tail at your local CVS. It’s also available in the pet section at Wal-Mart and various pet stores- and those are usually the cheapest.

At the time I thought, “Great, I’m a thin-haired freak about to use horse products to desperately get my hair back…”

But after just one month of use, I had already noticed a HUGE difference in my hair – it was the answer to my hair prayers. I started using Mane ‘n Tail religiously and my locks not only got thicker, they got stronger and shinier too.

About Mane ‘n Tail

Forty years ago, Mane ‘n Tail was an exclusive product only used by animals and their owners. Diane from Customers Affairs of Straight Arrow Products, Inc. (the company that produces the shampoo and conditioner) says the company never had intentions to make the product usable for humans, but after the product had been selling on the shelves of pet stores for a couple of years, the company was informed that horse owners started using it on themselves, and saw great results when it came to thickness and hair-growth.  So Straight Arrow Products decided to officially sell the shampoo and conditioner in local drug stores for human use around 20 years ago.

Horses have thick hair, obviously, and it’s difficult to tame, but many horse owners use Mane ‘n Tail on their noble steeds because it prevents their hair from breakage and shedding and also helps maintain  their manes and tails so it’s not rough, frizzy or tangled. Diane says that the secret ingredient in the product is hydrolyzed protein, which also helps with sealing split ends- making your hair look and feel stronger.

“In our Mane ‘n Tail product, there is hydrolyzed protein, which helps you maintain the health of your hair and your scalp,” she says. She adds that the protein in the product is successful when it comes to grooming horses, and is just as successful when used by humans.

Personally, I had doubts when it came to using horse shampoo on my hair because mine was so thin, and I figured it’d make my hair greasy since the shampoo is meant for animals with insanely thick hair… but it actually gave my hair nice texture and made it shiny.

“It’s not a very weight-heavy product and neither is the conditioner,” she say. “It’s fine for any type of hair. We have all types of hair folks and animals that use the Mane ‘n Tail product,” from thin-haired “folks,” to cats who have the most delicate hair of all.

My Experience With Mane ‘n Tail

I LOVE Mane ‘n Tail and have been using it for 2 years now. Earlier this year, I  switched to another product by Moroccan Oil (an expensive brand) to switch up my routine, but still, my hair looked and felt better with the cheap animal stuff, so I switched back. For the price and its results, it really is a great buy- it makes you have beautiful hair, it’s cheaper than the desired brands and the conditioner also works as a leave-in product!

And I’m not just talkin’ to girls, I recommend this stuff for boys too and for all thin-haired and thick-haired people.  After all, look at me now….

Nahhh (no pun intended) … Just kidding. This is me now.

This was right after a haircut Kelly gave me this year.

Shake The Salt Habit Off!

Today, Americans are consuming an excess amount of sodium, ingesting more than half of what is recommended by dietitians and nutritionists, and one fast-food joint is acknowledging it.

“Where’s the Salt Shaker? Salt shakers are available at the beverage station, their new home, as Boston Market focuses on reducing sodium while delivering the same great taste.”

Just a few weeks ago, Boston Market, a popular restaurant chain, removed all salt shakers off the tables of their 476 locations, to raise awareness of the dangers of consuming too much sodium. But the chain has not eliminated the shakers altogether- they are still available, just customers have to walk a few extra steps to retrieve them at the condiments counter. The restaurant’s officials and employees refuse to comment on their new salt plan, but Boston Market said in a public statement that their goal is to encourage their customers to try the food before adding mounds of salt on it.

According to the 2010 Dietary Guidelines for Americans, the adequate intake of salt for an average person should be no more than 1,500 mg of sodium per day, and research shows that the average daily sodium intake for Americans ages 2 and up is 3,436 mg.  And this extra sodium, as reported by The Center for Disease Control and Prevention, is not coming from table salt, but mostly processed and fast foods.

“Most of the sodium in our diets are not coming from a salt shaker, it is coming from all the processed foods that we eat,” says Erin Macdonald who has been a nutritionist for 18 years and is currently a dietitian at Complete Wellness, NOW! in Rancho Santa Margarita,  Calif.  ”Everything that comes in a can, a jar, a bag, a box, and fast foods, [have] a lot of sodium in it because sodium is a preservative.”

And Boston Market is well aware of this and has a plan to reduce 20 percent of the sodium in some of their most popular dishes such as the rotisserie chicken, macaroni and mashed potatoes. The chain’s CEO George Michel said in a public statement that they also have plans to have a 15 percent decrease in other items on the menu by 2014.

But MacDonald says that the high amounts of sodium is not just in unhealthy fast foods, but can be found in food items that we normally would consider healthy, such as wheat bread and lunch meats. “Every time someone has a sandwich, all of a sudden they’ve just gotten a big shot of sodium,” she says.

Since most of our food is already packed with lots of sodium, adding extra salt to foods can seriously harm the body and potentially destroy your health in the future, says Dr. James Brodsky, owner of Villa Park Pharmacy in Villa Park, Calif. and is a Clinical Pharmacist and a Nationally Board Certified Naturopathic Physician.

“Some people, when they’re older can’t process the salt very well and it causes high blood pressure,” he says. He adds that too much sodium can also increase the chances of heart disease and strokes, cause vasoconstriction and poor kidneys.

And depending on the amount consumed, an excess amount of salt causes the body to retain between 6-10 pounds of water, which not only makes you heavier, but can “raise up into your body until it gets to the lungs… and you can’t breathe and die from that.”

This is a blood vessel of a person with bad cholestrol. Plaque and cholesterol clogs the vessel, which is a problem because the canal where blood flows through becomes smaller. With high blood pressure, the blood puts pressure on the blood vessel walls when pumping blood and vasoconstriction makes the walls of the vessels stiff, making it not flexible enough to handle the high blood pressure. No matter what, the same blood has to pump through the same space and with not enough room to pump blood, and the walls of the vessels not flexible enough to handle the high blood pressure, a stroke will occur because the vessel is not pumping blood adequately.

People who normally have poor diets and already have previous health problems are most at risk because, “salt only makes your condition worse,”especially if you have high cholesterol, says Dr.Brodsky, who has treated patients with high blood pressure, heart disease and strokes for 45 years now.

Having no sodium in your diet is not healthy for you either because it is an electrolyte that the body needs to function. Without it, you can become fatigue and be at risk of heat stroke on days you are out in the sun. But Dr. Brodsky says that when it comes to table salt, there is “no medical need” for it because “we get a little over 1,000 mg of salt without even salting food.”

The only need for salt is taste, and Macdonald says it’s best to add natural herbs and spices such as pepper to your food instead of table salt. Even adding a squirt of lemon may do the trick.

But Dr. Brodsky has a different suggestion. He says that people should “cut back on the salt” and start using potassium chloride, a sodium chloride alternative that can be found at local supermarkets.

Choose No Salt over Morton’s traditional salt.

And if you really can’t stay away from salt, he says to split your salt shaker half and half; half sodium and half potassium chloride.  ”It still tastes about the same,” he says, “but you’ll be better off.”

 

Everyone has one…

… that one outfit that makes you look fat.

Tips For A Healthier Burger

If we lived in a perfect world, hamburgers would taste like dirt so we wouldn’t have to crave them or have our thighs pay the consequences for chowing one down. But unfortunately, burgers are near and dear to all of our hearts (excluding vegetarians of course) and it seems we just can’t stay away from them, according to statistics, which reveal that the average person consumes around 150 hamburgers per year. It may seem like a lot, but it makes complete sense… we eat them all the time! Whether you’re on the go on a long road trip or at a friend’s birthday BBQ party, hamburgers satisfy the I-need-food-quick and the mouth-drooling-deliciousness most Americans strive for. And especially being Labor Day, today will be an excuse for most people to inhale as many burgers as they possibly can.

For the most part, burgers are irresistible and impossible to avoid, so when you gotta eat it, eat it. But here’s a few tips to make your burger experience a slightly more healthier one.

Take off the bun!

Hamburger buns are loaded with fats, carbs and sodium. Taking off just one bun can cut half the calories coming from the bread, and I promise you, the burger tastes just as scrumptious. And if you’re up for it, take off both and make it a bunless burger! The less carbs, the better.

Hamburger-bun calories range from 90-300 calories.

And it doesn’t just have to be hamburgers, I do it with sandwiches too.

Ask for no cheese!

Cheese, too, is packed with fats and sodium that just aren’t beneficial to our health or bellies. Instead of adding cheese to your burger, add the nutritional stuff like onions, tomatoes, and lettuce.

Stay away from sauces!

Sauces like mayo, mustard, and ketchup are sneaky little weight-gain ingredients that do more damage to our bodies than we even realize. Whether it’s a burger or sandwich, don’t let a squirt of sauce destroy the nutritional value of your meal. Below are a list of  condiments to avoid and which ones you should use if you choose to use a sauce:

Bad: These are really high in sugars and fats

  • Ketchup 
  • Regular mayonnaise
  • Barbecue sauce
  • Teriyaki sauce
  • Honey mustard
  • Regular jelly and jam

Good: These sauces have no sugar, no fat, or contains healthy fat.

  • Regular yellow mustard
  • Spicy mustard
  • Hot sauce
  • Vinegar
  • Extra-virgin olive oil

So have a healthy hamburger this Labor Day! And don’t forget… it’s always best to choose wheat buns over white and turkey burgers over beef!

Enjoy!

Be Scary In Shape This Halloween

Today’s August 31 and you know what the means… it’s exactly two months before Halloween!

Okay, I know it’s kind of early to start thinking about what costumes you’re going to be wearing, but the holiday will be here as soon as you know it, and if you want to win the best body costume award at the Halloween party you’ll be attending this year, you need to start preparing for it, well, today.

So ladies, do you think you want to go the sexy nurse route showin’ off some leg? And gentlemen, are you going to show off those abs in a revealing caveman outfit? Whatever it is, if you’re planning on showing some skin this Halloween, you need to start preparing for it NOW to have that fit body you’ll be confident to reveal on the big day, according to Juli Stockstill, a certified personal trainer at Private Fitness/ The Pilates & Yoga Room in Anahiem Hills, Calif. She says that two months is the perfect amount of time to get the body scary in shape for the Halloween season.

“It will take your body 3-4 weeks to reset your metabolism- almost conditioning yourself to see really great results,” says Stockstill who has been in the weight-loss business for 19 years. “You don’t lose much weight [the first month] because the body is adjusting to a healthy lifestyle and it takes your body some time to condition yourself to really get at that point where you’re really dipping into those stored fat cells for energy during exercise.”

But don’t give up if you’re not happy with what you see in the mirror by September 31! She promises that you will start seeing results by the month of October.

“The next four weeks you’re really going to see some good results,” she says. “You’re body is already in full swing of what you’re doing as far as working out and have been, you know, consistent with what types of foods you’re eating.”

Many people start thinking about how they’re going to lose weight or get in shape for Halloween a week or two or even days before the actual date, and it often results in them finding desperate ways to quickly shed some pounds, like crash dieting. Although it may be a quick fix, research shows that fast weight-loss by crash dieting can severely harm your long-term health, and Stockstill is not for it.

“I don’t like crash dieting because if you do it too often throughout your lifetime, you’re definitely going to compromise your metabolism long-term,” she says. “What will happen is- your body is used to burning a certain amount of calories every day and having a certain amount of calories to burn… then all of a sudden you restrict those calories… and your body will end up going in, what they say, starvation or storage mode because whatever you do end up eating, your body feels that it doesn’t want to burn through those calories that it is getting, and so your body starts becoming very conservative with what it will burn.”

Stockstill says crash dieting does make you skinner, but the ultimate result is making you fatter (Yep, just dropped the F bomb, please excuse my language).

“If your metabolism has been constantly comprised through your early 20s, when you start to get into your late 30s, 40s, 50s, and beyond, your metabolism had a toll taken on it, so you tend to gain weight easier,” she says.

So crash dieting is just a big no-no. Plus the weight that disappears during crash-dieting is not the fat you want to lose (because the body is trying to store it to function), but rather muscle that is melting away- the stuff that makes you look good.

“Fat does not have shape, but muscle does, so when people say they want to sculpt their body, that can only come by gaining more muscle. And the way that you do that is through weight training or some type of resistance training,” not crash dieting, she says.

So the best way to get in shape this Halloween is not yo-yo dieting, but by working out and consistently fueling your body by eating right.

Here’s what she recommends:

Working out-

  • For people who haven’t seen the inside of a gym for quite some time now, she says you should be doing 45-60 minutess of cardio to get in shape. “For a person who needs weight-loss, they need to do longer 
  • cardio at a lower intensity,” she says. “For weight-loss, they say to keep your heart rate at a lower level, but to workout longer. It’s better for long term weight-loss.” She also says to add a little bit of strength training workouts. Do this at least 3 times a week.
  • For people who have been keeping up with the gym, she says you should be doing 20-30 minutes cardio at a high intensity and one hour strength training. “When you’re more fit, you can push yourself to do more.” Do this at least 3 times a week.
  • TIP: Intensity levels are very unique to each person’s fitness level. The goal is to push yourself and for some, that may mean running at 4.0 speed on the treadmill, and for others, it’s a 8.0 speed. Stockstill recommends using the “talking test” to figure out how hard you need to push yourself.
  • Talking Test: For lower intensity cardio, “you should be able to carry a conversation, but not be able to sing.” And for higher intensity cardio, “you should feel like it’s challenging to talk.” Another reason to workout with a friend! You’ll have someone to talk to.

Meal Plan-

Remember, calorie-intake varies for each person. “It depends on age, weight, height, and other things,” says Stockstill. She says keeping a clean diet with  low sugar and carbohydrates with high fibers, such as brown rice and yams, is best for anyone who is trying to get fit for Halloween. And here’s a plan, that she says, everyone can follow:

  • Breakfast- One egg with extra egg whites, a slice of whole grain/ high-fiber toast or a low-carb tortilla, and 1/4 of an avocado.
  • Lunch- One chicken breast, 1/4 cup of brown rice or half a sweet potatoe, and steamed veggies.
  • Dinner- 4 oz of protein (preferably fish), salad with mixed veggies (carrots, brocolli, cucumbers, etc.) with low-fat dressing, and crewtons for some crunch.
  • Snack- Greek yogurt with the highest amount of protien and berries.

So there ya go! Look and feel good this Halloween… the right way. Who knows, maybe this will become a routine and you’ll have a scary-in-shape body all year around.

“It’s all about clean eating,” says Stockstill, “and getting in a routine you can sustain long-term.”

Fat Vs. Muscle

Most people determine how skinny they are by stepping on a scale, and if it’s a low number, that means they’re a super model. But to tell you the truth, that’s just an optical illusion. The number you see on the scale tells you jack squat, and to be frank, it doesn’t really matter. Believe it or not, it might be better to see a higher number on the scale than lower. This is because muscle is heavier than fat. Plus, fat takes up more than half the space than muscle does in the body.

Check it out for yourself:

5 pounds of fat Vs. 5 pounds of muscle

So step off the scale! And remember… being an extra few pounds can be a good thing :)