If you are in the process of transforming your body, then your end state goal is to build lean muscle and burn fat.
There are several ways to measure your muscle mass index and body fat percentages.
Contrary to popular belief, the scale isn’t one of them.
The scale measures your weight, which is nothing but a raw number that doesn’t accurately reflect your actual progress.
Remember…the goal is to lose fat, NOT weight.
Yes, there is a difference.
Losing “weight” will result in you becoming a lighter version of your current physique.
Losing “fat” will result in you getting toned definition in each of your major muscle groups.
Muscle Weights 5 Times More Than Fat
Muscle literally weighs 5 times more than fat.
Meaning, it would literally take five cups of fat to equal the weight of just one cup of muscle.
Someone who trains consistently and eats clean would most likely gain muscle mass and lose a considerable amount of fat.
Makes sense, right?
But remember…the scale cannot distinguish between the two.
It can only calculates your full body mass.
Here’s an example that will further illustrate this problem:
Weight Vs. Fat Example
Let’s assume Mike weighs 250lbs with a body fat percentage of 25%. He has a lot of muscle and size, but very little definition due to his relatively high body fat percentage.
Mike’s New Year’s resolution is to get lean and decrease his body fat percentage to 10% by the summer.
Over the next 6 months, Mike works out consistently and follows a tested and proven nutrition plan.
By the beginning of summer, Mike reaches his goal of 10% body fat. He loses 40 pounds of fat and gains 30 pounds of muscle in just over 6 months.
Mike has completely transformed his physique.
He no longer looks “puffy” and has lean proportioned muscle tone in his chest, arms, back, shoulders, legs, and core.
But when he steps on the scale, it reads…
According to the scale, Mike has only lost 10 pounds in the past 6 months.
The vast majority of people with weight loss resolutions would consider this a mediocre accomplishment.
It’s only 10 pounds, right?
Despite the scale indicates a 10 pound transformation, there was actually 70 pounds of progress.
Mike lost 40 pounds of fat and gained 30 pounds of muscle.
Like I previously stated, muscle weighs exactly 5 times more than fat.
Therefore, if your goal is to build muscle and lose fat, there’s a good chance you might GAIN weight in the process.
This is precisely why you need to throw away your scale.
Society has conditioned us to believe that the scale is the benchmark for all your fitness goals. You must eradicate this mindset if you want to successfully transform your body.
The scale does NOT distinguish between your lean muscle mass and fat storage. It simply calculates your full body mass index, which doesn’t accurately reflect your true weight loss progress.
The only way to get an accurate assessment of these figures is to have a full body mass index test performed. This typically requires a myriad of comprehensive tests while being submerged under water. As you can imagine, this procedure is far from cheap.
Fortunately, there’s a much more viable solution to monitoring your weight loss results.
Your Transformation Tracking System
If you aren’t tracking your results, then it’s virtually impossible to reach any goal that you set for yourself.
In my opinion, the most efficient way to monitor your progress is by utilizing the mirror.
Unlike the scale, the mirror is 100% transparent and does not lie.
It will reveal all the tangible progress in your transformation, along with the areas that need improvement.
So here’s what you should do:
Every Sunday, take a photo of yourself and store it on your phone.
As the weeks go by, you’ll be able to see all the subtle changes in your physique. This will provide you with an extra source of motivation over the long-term.
Most people think “motivation” is something that is outside of their control.
The reality is that motivation is generated from progress.
But you can’t detect progress if you don’t have systems in place to track it.
Here’s the good news:
You don’t have to get a ripped body and six pack abs overnight to feel “motivated.”
You’ll feel pulled to workout as long as you’re progressing just a little bit each day.
When you visualize your progress from your own reflection in the mirror, it will give you the confidence to keep moving forward.
This will create momentum, which is the cornerstone of success in any endeavor of life.
Transforming your body isn’t just about the aesthetic of getting in shape. It comes down to improving the way you look and feel each day.
Training hard is important. But training smart is even more important.
Muscle weighs 5 times more than fat.
When you build muscle and lose fat, it’s very possible that you could end up gaining weight in the process. Please understand that this is NORMAL.
Unless you have a pet, throw away your scale.
Let the mirror track both your progress and weak points going forward.
If you aren’t tracking, you can’t tell if you’re progressing.
If you aren’t progressing, you’ll eventually lose motivation and ultimately quit.
The New Year is less than six months away. Don’t let yourself have the same “weight loss resolutions” for another year.