Lesson #8
Your Next Month

I understand it can be challenging to change a lifestyle, improve your body, improve your mindset or bettering your health, not to mention scary and overwhelming but luckily with this lessons and membership, I will help you get you on your feet and win that confidence BACK!

— Mariana Campos, CEO & Founder

The Next
1 to 4 Weeks

By now, you should have all the tools to create a solid plan with a good structure for your next 1-4 weeks.

I want you to keep a notebook only for “The Body Sculpting Club”. All your homework, goals, plan, calorie intake, macro intake, diary, etc.

Steps to follow week 1-4

Set your goals.
Set your calorie intake based on your goals (fat loss, muscle gain, etc.)
Build a meal plan sample with the help of “My fitness Pal.”
Weigh yourself first thing in the morning, fasted after using the bathroom.
Measure your body with measuring tape. (Arms, legs, waist, and hips)
Write all your data in your notebook to track your progress.
Take before pictures (women: sport bra, shorts, or leggings. Men: Shorts). Take front, side, and back pictures.
Download and follow the workout plan of the month from week 1-4
Download the meal sample menu of the month for yummy recipes with calories and macros available.
Every week, weigh yourself in.
Every 2 weeks measure yourself again.
On week 4 take your after pictures to track progress.

Easy Tips

Things to have in mind: When you’re actively working out and engaging in regular exercise, especially strength training, the number on the scale may not accurately reflect your progress or overall health for several reasons:

Muscle Weighs More Than Fat: Muscle is denser and weighs more than fat. As you build muscle through resistance training, your body composition changes, and you may become more muscular. Even though you’re becoming leaner and more toned, the scale might not show significant changes or may even indicate an increase in weight.
Improved Body Composition: Regular exercise can lead to improved body composition, even if the scale doesn’t move much. This means you may have less body fat and more muscle, which can result in a healthier, fitter appearance.
Water Retention: Intense workouts can cause temporary water retention due to muscle inflammation and repair. This can make the scale go up, but it’s not indicative of fat gain.
Non-Scale Victories: The scale doesn’t account for non-scale victories such as increased strength, improved endurance, enhanced fitness, and better overall health. These are significant indicators of progress, even if your weight remains relatively stable.
Health Over Weight: Health is not solely determined by your weight. Factors like blood pressure, cholesterol levels, energy levels, and overall well-being are essential markers of health. Regular exercise can have a positive impact on these factors, regardless of what the scale says.
Stress Reduction: Focusing too much on the number on the scale can lead to stress and anxiety, which is counterproductive to your health and fitness goals. A healthier relationship with your body and a more holistic approach to well-being are often more beneficial than fixating on weight.

Summary

In summary, the scale may not be the most accurate or reliable measure of progress when you’re working out and gaining muscle. Instead, consider other indicators of success, such as body measurements, changes in how your clothes fit, improvements in fitness performance, and how you feel both physically and mentally. These are often better reflections of your overall health and progress on your fitness journey.