So welcome back to the next 5 things you need to know before stepping on the scales

and we're right back in with

6) Muscle Doesn’t Weigh THAT Much

This is my client, Helen.

Helen week 16       Helen

Over the course of our time working together in my training and nutrtion coaching, Helen’s lost over 2 stone while strength training 3x/week, gaining A TON of muscle, and Deadlifting over 105kgs.

Yeah…she’s brilliant.

What’s important to keep in mind is SHE LOST 2 STONE while lifting heavy and gaining strength.

What’s my point?

Muscle doesn’t weigh THAT much!

Lot’s of people chalk up unwanted weight gain to new muscle growth from beginning a strength training program.

Well…unfortunately, it doesn’t really work like that.

First and foremost, in order to gain muscle you need to be in a caloric surplus (i.e. eat more than your body burns) on a consistent basis.

Conversely, in order to lose fat you need to be in a caloric deficit (i.e. eat less than your body burns) on a consistent basis.

See the problem?

So, if you’re trying to lose fat and the scale continues to creep up…odds are it isn’t because you’re packing on slabs of muscle.

Rather, you’re probably eating too much and need to get your nutrition in check.

Oh and if your coach insists the extra weight gain is purely muscle…it might be time to find a new coach.


7) Weigh Yourself Under the EXACT Same Conditions

If you decide to use the scale as a way to track your progress, it’s essential to consistently weigh yourself under the exact same conditions.
What do I mean?

Use The Same Scale;

Your body weight will vary from scale-to-scale.
On some scales you’ll read as heavier while on other scales you’ll read as lighter.

Truth be told, it doesn’t matter which scale is “right.”

All that matters is that you weigh yourself on the exact same scale so you get an accurate portrayal of whether or not your body weight is trending downward over time.

Weigh In at the Same Time;

Weighing yourself at different times will give you inconsistent results.
For example.

if you usually weigh yourself first thing in the morning (prior to eating & drinking) you’re going to weigh much less than if you weigh yourself immediately after lunch.

To keep things consistent and eliminate as many extraneous factors as possible.

As often as possible, make sure to weigh yourself on the same exact scale, at a similar time, under similar conditions.
While it certainly isn’t a flawless method, it does provide you with more accurate data on a regular basis.

8) If You Don’t Lose Weight for 4-Weeks It’s Time to Re-Evaluate

I didn’t say:


Or 2-days

Or 15-days.

Or 19-days.

If you don’t lose weight for 4-weeks it’s time re-evaluate your nutrition.

Unfortunately, after a few days of stalled weight loss most people get twitchy and make the executive decision to drop calories, increase physical activity, or both.

Big mistake.

I say 4 weeks, not because it’s a magical time period, but because it’s not uncommon to stall in weight loss for a week or more.

Just because your weight doesn’t drop for a few days doesn’t mean you’ve plateaued or that you need to drastically change your approach.

All it means is you’re human and your body is adjusting to your new weight

I know it sucks, and you need a hell of a lot of patience, but take your time because, in the game of fat loss, slow and steady wins the race.

9) Don’t Bother Stepping on the Scale After a “Bad” Day

cat weighing yourself

Allow me to digress.

I hate phrases like “bad day” and “cheat day” as they imply you’re doing something wrong.

You aren’t.

It’s 100% fine to go out, eat “unhealthy” foods, and live life to the fullest.
Seriously…you’re supposed to do that kind of stuff.

That being said, it’s equally important to find the sweet spot that allows you to enjoy yourself on a regular basis without going overboard.

Learning how to do that is something i go over in the TFW program

Back to the topic at hand,

weighing yourself the day or two following a big event (birthday, holiday, celebration, etc) is pointless.

It’s not only pointless…it’s potentially really bad for you.

It doesn’t take a genius to know the day after you eat a lot more than normal you’re also going to weigh a lot more than normal.

That being the case, why bother weighing yourself when you know you’re going to be unhappy with what you see?

You know the results are going to be skewed and all you’re going to do is end up messing with your head.

Take the next few days away from the scale and, most importantly, focus on getting back on track with your diet. As long as you get right back into the swing of things you’ll continue to make progress and see extraordinary results.

10) Don’t Let the Scale Rule Your Life

Too often we get caught up in the minutia of our day-to-day lives and forget what’s truly important: living a happy, healthy, balanced, lifestyle that allows us to live in the present and truly enjoy every moment.

I love training, nutrition, and fitness in general…but too often we let the quest for the “ideal” body or “perfect” health take over our lives.

Ironically, this often leads us to becoming less healthy, excessively neurotic, and living unbalanced lifestyles.

The scale, when used correctly, is an incredibly useful tool that can help you keep track of progress while achieving your ultimate goals.

Like all things, though, it’s important to keep an open mind and understand that the scale isn’t inherently good or bad, right or wrong.

There is a time and place for when the scale can be used the trick is knowing when.

I hope these points have helped in some way.

And if the weight training side of TFW  doesn't appeal to you I do offer just the nutrition coaching, that will still get you results.