Your Scale is Lying

Your Scale is Lying

People always look at me crazy when I tell them to stop worrying so much about the scale…here’s why!

This is what 5 pounds of fat looks like compared to 5 pounds of muscle. Saying “muscle weighs more than fat” isn’t the correct terminology.

How it should be put: muscle takes up less space in the body than fat does.

This is why you could have 2 different women standing next to each other, both the same height, age and weight, but yet they’ll look completely different and have different body fat percentages.

As a trainer working with individuals face-to-face, I see people get caught up with that number on the scale constantly, almost on a daily basis. Because of this, I recommend to only weigh 1-2x per week and no more.

If you’re just getting started on a weight lifting program for the first time in years (or ever), you’re likely going to experience some muscle gains. Let’s say you lose 5lbs of fat, and gain 3lbs of muscle in a 6-8 week period. Only seeing a 2 pound difference on the scale is going to drive you crazy, especially if you’ve been busting your butt both in the gym and kitchen for the last two months. Yet, had you not gained those 3 pounds of muscle, you would have seen a five pound difference on the scale.

claire backThis is why progress pictures are so important. I would say about 8 times out of 10, my clients experience drastic changes in their body compositions, not their scale.

Take this person on the left for example. This girl weighs the exact same weight in both photos, but yet her body composition has a night & day difference. She lost body fat and gained muscle therefor dropped her body fat percentage. She’s now much more lean, fit and defined, thanks to the added muscle.

When trying to set a goal for yourself, instead of saying “I want to lose xx amount of pounds”, try going for something more like “I want to lose 3-5% body fat” or “have more definition in my arms”. These types of goals are going to be much more measurable, realistic, and less mentally exhausting.


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