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Gain Weight, Look Great | Losing Body Fat

Reading Time: 4 minutes

It is a very common misconception that in order to get in great shape the number on the scales needs to reduce. Losing weight is not the same as losing body fat, and yet it is one of the most popular phrases used when talking about getting into a healthy routine.

As our inspirational case studies show, you can achieve your best levels of fitness without taking into account weighing scales at all. Putting in the work at the gym can build your muscle mass. This will give you a sculpted, toned physique – and cause the scales to spike.

More recently, women have started embracing a healthy lifestyle away from the scales. In recent months, there has been a tremendous surge on social media by women using popular hashtags such as #gainingweightiscool (62,541 tags) and #screwthescale (25,491 tags) – proving that the fitness revolution is continuing to boom at a rapid pace.

Myprotein Personal Trainer Tom Pitfield says; “The fact that these women are from countries across the globe including Australia, Spain, Italy, Taiwan, Montreal, Ukraine, Slovenia, Germany, Russia, USA and France – goes to show that this isn’t a localised trend, it’s an international phenomenon and our insights predict this movement is in its infancy.”

The female market for sports‐nutrition products shows no sign of slowing down, with Myprotein reporting a 359% uplift in female customers from June 2013 – June 2017, generating in excess of £150 million of revenue alone. As the largest online retailer of sports‐nutrition products globally, Myprotein has attracted over half a million new female customers in the past 12 months, and shipped to 1.4 million unique female customers across the world.

A spokesperson said; “We have observed some interesting trends in the products women are buying and it goes far beyond protein powders. Our Vegan, Organic and Active Women ranges are particularly popular with our female demographic, as they continue to seek out healthier alternatives for cooking and snacking.”

So how do you get in the best shape ever without tracking progress on the scales? Making healthy, informed diet choices means you can be confident you are fuelling your body efficiently. Plus, hitting the gym and putting in the work will ensure that you know your body progressing in terms of health and fitness.


Tom Pitfield explains: “My clients want to lift, they’re looking for sculpted physiques with muscle definition and their goal is not to lose weight. There’s been a huge shift in people’s fitness aspirations since the days of lengthy cardio and weight loss sessions. It’s all about training smart, you don’t need to spend hours in the gym if you’re choosing the correct exercises for muscle gain.”

It may seem like you have to overhaul your lifestyle to be able to ignore the scales, but simply putting in place healthy habits and an enjoyable workout schedule will produce results that you can see for yourself when you look in the mirror, or experience when you hit your personal bests at the gym.

Em Wizzfit from Australia says; “Good nutrition is about getting the basics right. Eat enough food, get plenty of protein in at every meal to repair muscles and treat yourself so you don’t send yourself crazy. Consuming a wide range of whole grains, fruits and vegetables is essential for gut health, satiety and reducing your risk of lifestyle diseases.”

So what kind of foods should you be eating each day to get similar results to Emma? “If I’m training for one hour per day, a typical diet for me would include the following:

  • Pre-workout: Banana
  • Breakfast: 0.5% Greek Yoghurt, rolled oats, raspberries, 1 tbsp of Myprotein Impact Whey Protein
  • Lunch: Chicken breast and mixed roast veg seasoned with Myprotein seasoning
  • Arvo snacks: Dip with carrot sticks, snack bar, quark yoghurt
  • Dinner: Vietnamese stir-fry sauce with chicken and mixed veg with brown rice
  • Dessert: Caramel Coconut Ice Cream”

This brings the calorific total to 2115kcal, made up of 231g carbohydrates, 71g fat, 150g, protein, 31g fibre. Including all your macros is key to fuelling your body effectively. This is another great benefit of ignoring the scales – you aren’t tempted into cutting whole food groups to “trick” your body into losing weight (which often comes from a temporary loss of water weight).

One of our case studies, Mikayla Zazon, from the USA, says “I’m clearly making a lot of progress but the scale doesn’t believe so. The scale can’t comprehend every factor that is put into play, did I eat a big meal before I went to bed? Did I drink enough or too much water? And it certainly can’t fathom the hard work I put into my training and diet day in and day out. Be logical, and just because the scale says you aren’t making progress doesn’t make it true. Don’t be rash and start cutting more calories. Trust the process.”

As more women embrace this healthier way to monitor fitness and achieve fantastic results, the wider the tide of change will reach. Gaining weight and looking great is in – and doesn’t show any sign of giving way to the scales again anytime soon!

Our articles should be used for informational and educational purposes only and are not intended to be taken as medical advice. If you’re concerned, consult a health professional before taking dietary supplements or introducing any major changes to your diet.

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Faye Reid

Faye Reid

Writer and expert

Faye Reid has a Bachelor of Science in Sport and Exercise Physiology and a Master of Science in Exercise Physiology and Sports Nutrition. Faye has worked with numerous high-profile organisations, such as Men's Health, Sky Sports, Huddersfield Giants, Warrington Wolves, British Dressage and GB Rowing, providing her expert sports science support. Find out more about Faye's experience here: https://www.linkedin.com/in/faye-reid-8b619b122/. She puts her passion into practice as goal attack for her netball team, and in competitive event riding.

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