Fat Loss vs. Weight Loss: What Do You Really Want?


Weight loss and fat loss are not the same thing.  Which one are you working toward?

Let’s be real.  You joined a gym hoping to lose some weight. Five pounds, 10 pounds, maybe even 50 pounds.   And you were ready to start sweating and start seeing those LBs on the scale drop. 

But I don’t care if you lose weight.

Neither do your trainers. Because we want more for you.

We want fat loss.

And I know you think losing weight is hard.  But let me tell you the truth. Weight loss is actually pretty darn easy. 

Didn’t eat anything today.  Bam – weight loss.

Don’t drink for 8 hours.  Bam – weight loss.

Cut off a limb.  Bam – weight loss.

You can lose weight in a matter of hours (or seconds with that last technique). 

But is that really the goal? 

Do you really want to just physically weigh less? 

This photo is using a girl eating snacks relaxing in her coach. Well… here’s another technique for weight loss that too many people unfortunately take on.

Quit working out.  Start eating only Cocoa Crispies and Chinese food.  Heck, eat whatever the heck you want.  Just make sure you don’t get too much movement or exercise.   Don’t engage those muscles at all. 

Because when you stop using your muscles, you lose them.  Without routine exercise, strength training and movement, they atrophy.  And they start withering away.

Remember how people say muscle weighs more than fat.  Well, that’s just plain wrong.  A pound of muscle weighs the same as a pound of fat.  Miraculous thing mathematics is…

This photo visually displays the difference in proportion of 1 pound of fat and muscle.

The difference is that muscle is more dense than fat.  So a pound of muscle takes up less space than a pound of fat.

If you quit working out, you lose your muscle.  Which means you lose the weight that came from that muscle.

Less muscle means less weight.  Bam – weight loss.

But you still have your fat.

When you lose weight, you lose a little bit of everything.  Yes, you lose your muscles, but you also lose fluids, tissues, organ size, hormones, etc.  But what you aren’t losing is very much fat.

Your fat levels stay pretty much the same. Because your body has no reason to tap into those fat stores for energy.  You just burn through your muscles instead.

Pretty much, losing weight leaves you looking like a smaller version of a fat person.  You still have all the fat but you have less muscle to fill out your skin.  That means your only curviness is from the jiggly and loose fat stores inside you. 

Hellooooo skinny fat.  

So what’s better than losing weight?

Losing fat. This photo shows a man showing his fat loss progress.

When you lose fat, you are losing the fat that is already stored in your cells.  And that’s it.  You are preserving your muscles, your athletic performance, your organs, fluids and hormones. 

And less fat stores can mean you weight less.  But not necessarily.  If you kick those fat stores to the curb, but in the process you add little more of that dense muscle, you might weight the same.  Or even a little more. 

But you can weigh the exact same and still fit into smaller clothes. 

Or weigh the same and have a tighter body. 

Or weigh the same and have bigger muscles.

In fact, you could put a body builder and an obese person right next to each other and they could weigh the exact same.  The scales could be identical.  But their body fat percentages? Now that’s a different story.

And we’ve got just the tool to measure your body fat and track your progress! 

7 Site Body Composition Tracker

If you want to look sexy, run fast or lift heavy stuff (or you know, just be healthy) you need to care about your body fat instead of your weight. The scale doesn’t determine anything more than how many kilograms of weight gravity has to counterbalance.

This photo shows a man doing kettle-bell work

So ditch the scale. Break it, bury it or burn it.

Because that scale doesn’t measure anything useful for you. 

  • It doesn’t measure your strength.
  • It doesn’t measure your athleticism.
  • It doesn’t measure your character or your beauty or your heart.
  • It serves no good purpose.

Other than measuring your weight.

And while we are throwing out the garbage, take that stupid BMI number and put it in the trash with the scale.  Because your BMI is a measurement of nothing helpful! That nonsensical, illogical measurement is based on zero scientific evidence.  This photo displays the bmi scale and why is not good to use for fat loss

Come on, US, quit using jokes for national measurements that only help insurance companies charge more money.

AND to load that crap garbage up even more, let’s take those dumb crash diets, shake based nutrition plans, and phony meal bars and throw them out too.  Because those products are not based on nutrition.  They’re based on selling products to consumers that only want to get in better shape.  And since those products don’t have a nutritional or sustainable plan, they aren’t going to work longer than just your first few weeks!

Those first few weeks of low carb and crash dieting are based on losing water weight.  Carbs bind to water so when you cut carbs, you lose water weight.  But hey, guess what? As soon as you eat those carbs, there comes the weight gain!  If walks like garbage and talks like garbage, then guess where it belongs?


We don’t care about weight loss.

We care about fat loss.

If you want to lose fat, you need muscle.  When your muscles are activated, they burn fat.   And when you are burning fat, you are making improvements to your health and your shape.  Body transformations come from fat loss.

This photo shows a mans physical transformation of fat loss  By strength training and keeping your muscles engaged, you not only preserve your fitness abilities, but you improve your immune function, protect your organs, keep your hormones happy and of course, have a strong, sexy and curvy body.

Fat loss matters more than what that dumb scale tells you.

So ditch the scale and start tracking your progress in different ways.

1. Get your body fat measured.

The caliper doesn’t lie like that snake of a scale. You need someone with experience measuring fat with a caliper to take your measurements.  And make sure you have the same person measuring your fat each time you do it.  Some people measure with different techniques that could give you numbers that don’t compare.  Keep it consistent.

2.Take girth measurements. 

Get a tape measure and measure around your belly, chest, arms, thighs, and waist.  As you lose fat, these numbers will decrease even if the scale doesn’t.

3. Take photos.

Oftentimes, you are the last person to notice your own fat loss! By taking photos, you have your own personal stock of before (during) and after shots!  

4. Keep strength stats.

Heck, you might not even care about what you look like.  For those of you that only care about performance, how much weight you are lifting or how fast you are sprinting is more important than what you look like in a speedo or bikini. Start a training log to track your workouts and weights.   Measure your performance rather than your fat or appearance.

5. Use what you feel.

For some of us, measuring progress in numbers isn’t important.  Instead, track how you feel.  See the changes in your energy, your outlooks or your productivity.  The healthier your body becomes, the more optimally it functions.  And those can be measured without quantifiable numbers.

You don’t have to care about your weight.  You just have to care about your fat.

We have a hellavu treat for you. Simply click link below, download your 7 site body fat tracker and print it. Then email us at fit@uglfitness.com and schedule your absolutely FREE (Value of $30)  body fat test and we’ll be happy to take it for you! 

Well… What are you waiting for?! Clink the link and schedule your body fat composition test now! What gets tracked gets managed! 

7 Site Body Composition Tracker




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