What you weigh is not that important – People who strength train know the difference between FAT and WEIGHT. Your weight is made up of bones, organs, muscles, water, and fat. Most scales don’t tell you the difference. Smart folks think differently about ‘fat’ and ‘weight’, and before you start any weight loss regime you should be clear with yourself about what you want to lose in terms of FAT, not weight.

More muscles burn more fat – Because muscles are the engines ready to operate our body at a moments notice they are always burning a low level of energy (measured as calories, or kilojoules), this is also known as our metabolism. Although there are various formulas to workout base metabolic rates, in truth every body will have their own metabolic rate, which is determined by their size, gender, and general activity level. The more muscle mass you have, the higher your metabolic rate is. The higher your metabolism, the more calories you will burn while resting.

For example, two women who are the same height both weigh 65kg, both have a healthy BMI of 23, but one is 30% body fat and one is 25% body fat. Which one do you think is in better shape? If the woman who has 30% body fat understands that she can be a healthy weight at 65kg she can work out that she has around 22kg of fat on her body, and if she wanted to target 25% body fat, that she should lose around 6.5kg of fat. Of FAT. That does not mean that she should lose 6.5kg of her weight, it means she knows that by focusing on toning her body by building lean muscle, she may stay the same weight, but be in better shape with less fat.

What you should do next
1. Change your mindset. Don’t care about how much you weigh – care about how much fat you have on your body.

2. Measure your fat, get it done at your local gym, or invest in a set of scales that measure your fat. It doesn’t matter. We’ve reviewed some scales and think that these Salter brand scales are ok at the cheaper end of the scale, or we also like the Fitbit Smart Scales which tie into our an activity device and mobile application

3. Set your new fat loss goal.
Head on back over to the website to workout what percentage fat you should be aiming for, and calculate how many pounds or kg of fat you need to lose to reach your goal.

How to measure your body fat using callipers

First establish your weight by using an accurate scale. If it tells you your weight in stone times it by 14 to get your weight in pounds. Then using a body fat caliper measure key skin fold areas; these differ for men and women as below.


  • Chest
  • Abs
  • Thigh


  • Tricep
  • Suprailiac
  • Thigh

Add up the total to get a body fat rating in mm, cm or inches. Input this information into one of the many online, body fat calculators as well as your weight, age and sex. This will then calculate your body fat for you.


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