
I am 5’9″ and weigh 13st 1lb.. According to the NHS BMI calculator, I am overweight.
Does this bother me? Not at all. Why should it? I know I’m not overweight. I can see that by looking in the mirror!
As you train, you will build muscle and burn fat. Your body will change and adapt.
Depending on your goals and the type of training you do, you may do more of one than the other. But cardio still builds muscle and weight training still burns fat!

The saying is ‘muscle weighs more than fat’. This is not strictly true. A pound of muscle weighs the same as a pound of fat. They both weigh a pound! The difference is density and volume.
Muscle is much denser than fat, meaning it uses up less space. The picture shows the difference between 5lbs of fat and 5lbs of muscles (roughly 2kg).
This is why the BMI calculator states I am overweight. Even though I selected the ‘moderately active’ option (the nearest to accurate they offered!), it still does not allow for an above average muscle mass.
I’m not saying BMI calculations don’t have a place. They do. But I prefer to track progress, both for my clients and myself, with more accurate means.
Use waist and hip measurements (and arm and leg ones too if you like) to track progress. Take some pictures before starting a fitness plan, and then again after 6 weeks. Do this again after 12.
Now compare them all. See a difference? You should do! The scales may read the same as week one though!
By all means track your progress.
But don’t let the number on the scales ruin your hard work 🙂
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