The Pond of Gold Analogy: Why Strength Training is Important

geekyjock76 · February 2014

For many people, scale weight is the only metric of progress that matters. In this scheme, preservation of lean mass is often overlooked - which results in even more work and time done to get the desirable physique even when goal weight is reached. As a former personal trainer, many women came to me with the goal of "looking toned." To accomplish this "lean" appearance, one must understand that relative preservation of muscle mass is absolutely essential.

This simple graphic demonstrates the outcomes of two intervention strategies: (A) caloric deficit with strength training (with cardio being optional) vs (B) caloric deficit alone or with cardio.

Imagine you have a 10 ft deep pond whereby the upper half is filled with water and remaining 5 ft with gold. Your goal is to remove enough water so that the gold becomes visible from the surface. Translated into body composition terms: you are to reduce enough fat mass so the underlying muscle tissue becomes visible. .

In scenario (B,) more total volume (weight) was lost. However, because a significant amount of gold (muscle) volume was lost, its visibility from the surface (skin) hasn't been observed. In other words, the goal of a "toned" appearance was not accomplished.

In scenario (A), less total volume (weight) was lost. However, because a maximum amount of gold (muscle) volume was kept, its visibility from the surface (skin) has been observed. In other words, the goal of a "toned" appearance was accomplished.

Granted, there is a lot more to preservation of lean mass than simply engaging in strength training. For instance, assuming a reasonable and appropriate caloric deficit along with adequate protein intake is also a must. Even within the scope of strength training, training volume and intensity must be set in a progressive manner.

I won't go into detail regarding all of above, since there are multiple resources on the site, but I wanted to offer a graphic as to why strength training should be incorporated in every intervention when possible because a lot of people will reach their desirable goal weight but still feel dissatisfied with the results. The reason was that their issue all along was one of body composition rather than body weight.

usmcmp · February 2014

Bump to read later because you always have great info.

hilts1969 · February 2014

For many people, scale weight is the only metric of progress that matters. In this scheme, preservation of lean mass is often overlooked - which results in even more work and time done to get the desirable physique even when goal weight is reached. As a former personal trainer, many women came to me with the goal of "looking toned." To accomplish this "lean" appearance, one must understand that relative preservation of muscle mass is absolutely essential.

This simple graphic demonstrates the outcomes of two intervention strategies: (A) caloric deficit with strength training (with cardio being optional) vs (B) caloric deficit alone or with cardio.

Imagine you have a 10 ft deep pond whereby the upper half is filled with water and remaining 5 ft with gold. Your goal is to remove enough water so that the gold becomes visible from the surface. Translated into body composition terms: you are to reduce enough fat mass so the underlying muscle tissue becomes visible. .

In scenario (B,) more total volume (weight) was lost. However, because a significant amount of gold (muscle) volume was lost, its visibility from the surface (skin) hasn't been observed. In other words, the goal of a "toned" appearance was not accomplished.

In scenario (A), less total volume (weight) was lost. However, because a maximum amount of gold (muscle) volume was kept, its visibility from the surface (skin) has been observed. In other words, the goal of a "toned" appearance was accomplished.

Granted, there is a lot more to preservation of lean mass than simply engaging in strength training. For instance, assuming a reasonable and appropriate caloric deficit along with adequate protein intake is also a must. Even within the scope of strength training, training volume and intensity must be set in a progressive manner.

I won't go into detail regarding all of above, since there are multiple resources on the site, but I wanted to offer a graphic as to why strength training should be incorporated in every intervention when possible because a lot of people will reach their desirable goal weight but still feel dissatisfied with the results. The reason was that their issue all along was one of body composition rather than body weight.

And in other news the Titanic has sunk

SideSteel · February 2014

Great post.

arewethereyet · February 2014

Nice, simple explanation. Like it

catfive1 · February 2014

Thank you

sun_fish · February 2014

Great post, thank you!

Blue801 · February 2014

Nice illustration. Thanks!

Jfox2014 · February 2014

This is great. Thanks!

colibri23 · February 2014

Great for visual learners, and exactly why I've been doing body weight resistance training. Thanks!

ihad · February 2014

Very nice analogy.

carolyn000000 · February 2014

Great post, validates what I am doing. :flowerforyou:

dare2love81 · February 2014

bump to read later

stevencloser · February 2014

For many people, scale weight is the only metric of progress that matters. In this scheme, preservation of lean mass is often overlooked - which results in even more work and time done to get the desirable physique even when goal weight is reached. As a former personal trainer, many women came to me with the goal of "looking toned." To accomplish this "lean" appearance, one must understand that relative preservation of muscle mass is absolutely essential.

This simple graphic demonstrates the outcomes of two intervention strategies: (A) caloric deficit with strength training (with cardio being optional) vs (B) caloric deficit alone or with cardio.

Imagine you have a 10 ft deep pond whereby the upper half is filled with water and remaining 5 ft with gold. Your goal is to remove enough water so that the gold becomes visible from the surface. Translated into body composition terms: you are to reduce enough fat mass so the underlying muscle tissue becomes visible. .

In scenario (B,) more total volume (weight) was lost. However, because a significant amount of gold (muscle) volume was lost, its visibility from the surface (skin) hasn't been observed. In other words, the goal of a "toned" appearance was not accomplished.

In scenario (A), less total volume (weight) was lost. However, because a maximum amount of gold (muscle) volume was kept, its visibility from the surface (skin) has been observed. In other words, the goal of a "toned" appearance was accomplished.

Granted, there is a lot more to preservation of lean mass than simply engaging in strength training. For instance, assuming a reasonable and appropriate caloric deficit along with adequate protein intake is also a must. Even within the scope of strength training, training volume and intensity must be set in a progressive manner.

I won't go into detail regarding all of above, since there are multiple resources on the site, but I wanted to offer a graphic as to why strength training should be incorporated in every intervention when possible because a lot of people will reach their desirable goal weight but still feel dissatisfied with the results. The reason was that their issue all along was one of body composition rather than body weight.

And in other news the Titanic has sunk

There's too many people who are not aware of this, especially among women.

Yanicka1 · February 2014

awesome. thank you

_TastySnoBalls_ · February 2014

:flowerforyou: Full of awesome as always, my friend. :flowerforyou:

birdiecs · February 2014

Count me as one of those that didn't get for a long time. I'm grateful for members like you who keep putting it out there, even though for some it's old news, there is always that one lurker who may have an aha moment today. :flowerforyou:

bellesouth18 · February 2014

Thank you, thank you, thank you! (((hugs))) I have to show this to someone. It makes so much more sense than what I was trying to explain to him.

mamacoates · February 2014

Nicely stated. Graphic depiction is great. Will be sharing!!

JCLondonUK · February 2014

Bump (because I need reminding).

Thanks for posting - this is really helpful to a newbie like me

psych101 · February 2014

This is a fabulous analogy! Love it and more people need to read this!

music815 · February 2014

Dude this helped alot! When strength training is added and your doing everything else your supposed to. Is it possible the number on the scale to increase because of muscle mass?