As a personal trainer I can't begin to tell you how many times clients have come to me, distraught over the number that they encountered while standing upon their scale. The truth is that I don't know anyone who likes getting on a scale. So don't. Scales, used by themselves are not an accurate assessment of your body fat percentage.



Most people who are trying to loose weight often become frustrated by the number that is displayed on the scale. As a personal trainer I use the scale as a tool to determine an individual's fat mass. Multiplying a person's body fat percentage by the weight measured on the scale easily accomplishes this. The fat mass number is then subtracted from their body weight, thus giving the individual lean mass, which is the muscle, water, and internal organs of the body. For example, two females that are 5'6 and weigh 135lbs can look very different from each other, even to the extreme of being polar opposites. One might have a body fat percentage of 33%, while the other might have a percentage of only 22%. What's important though, is that one must realize that the weight on the scale can be influenced by many different factors.

An individual that weighs in at 140 pounds, and eats a dinner high in salt content the previous evening could be showing a weight on the scale that is higher than their actual weight, by 2 to 5 pounds. This could be a result of water retention from the salt of the previous evening's meal. Salt has the effect of retaining water at the cellular level in our bodies. Other factors can also influence our body's weight, including water retention, dehydration, recent illness, and pregnancy.

The individuals whose weight will decrease the most significantly on the scale are those individuals that are obese. Generally, as body fat percentages go for males, 10% and under indicates very lean, 11-15% indicates a lean individual, 16-20% is average, and 20% and higher is considered obese. For women, the following percentages are used: 20% and under indicates a very lean individual, 21%-25% indicates a lean individual, 26%-34% is average, and 34% and greater is considered obese.

A qualified personal trainer can check your body fat percentage with a tape measure and a skin caliper, and will be able to accurately calculate your fat mass. A realistic goal for most people is to loose 3% body fat in 4-6 weeks. This is done without starving the body, and being on a rigorous exercise program. Although most individuals will be able to loose some fat percentage, it will be easier for those with higher body fat percentages to do so.

In addition to loosing body fat, individuals might actually notice an increase in the weigh-in number on the scale after starting a weight-training program. This is perfectly natural after starting a weight-training program. As the body begins to build muscle, and lose fat at the same time, the heavy mass of the muscle may outweigh the mass of the fat that the body has lost. Again, a qualified personal trainer can measure your body fat accurately, in addition to weighing your mass on a scale and give you the percentages of your fat and muscle. Once your body percentages have been determined, you can move forward with a fitness plan and a set of goals to achieve.