We’ve finally found a social media trend we can actually get behind, and no, we’re not talking about the Condom Snorting Challenge. Using the #ScrewTheScale hashtag, people are now posting body-positive transformation photos proving the number on the scale doesn’t really matter as most people think.
Search for the hashtag on Twitter on Instagram and you’ll find plenty of jaw-dropping transformation photos of women along with their accompanying “before” and “after” weight. Based on appearance alone, the numbers don’t seem to add up. The “after” weight is usually heavier or equal to the “before” weight, painting an incredible visual picture of how healthy eating and strength training impacts body composition. Though it’s mostly women participating in the trend, the same fitness principles apply to men. There’s far more to being fit than the number that registers when you step on a scale.
weight shouldn’t really mean anything but ive included it to make a point – that skinny doesn’t equate to happiness. also don’t think ive ever shared the pic on the left before… I remember taking it as a progress shot tho after a few months of starting my “fitness journey”. it was very early 2016 & id lost about half a stone !!! (half a stone I didn’t need to lose lol) so was a bit underweight. I was basically just restricting my food and running a lot, hence why I have minimal muscle/strength. I genuinely fell into the trap of thinking if the weight on the scale went down id be happier and have the physique of my ~dreams~. little did I know lol. very silly and incorrect. thankfully I got out of the negative restrictive cycle, learned to lift weights, fell back in ❤️ with food and gained some much needed weight and never looked back. also discovered that *fitness* does more than just change your body and started looking after my actual health too rather than just chasing a certain “look”. admittedly my transformation might not seem like the most dramatic of things but sometimes it’s not about that. and also I think ive managed to grow a fair bit of muscle for a smol person, increase my strength and am mentally in a far better place – which is the most important thing IMO. also slowwww and steady wins the race ☺️🤗 happy sundays 💛 . #transformation #fitnessprogress #fitnesstransformation #transformationtuesday
The vast majority of #ScrewTheScale posts discuss how lifting heavier weights and actually eating more have completely transformed the look and feel of their body. (That’s right, you don’t necessarily have to eat less to lose weight.)
Many women have opened up about their struggles with focusing too much on the number on the scale, explaining how restricting calories and over-doing it on cardio left them mostly tired and disappointed with their results.
Generally if I brave the selfies I take like 10 at once and post twice in one day then not again for a little bit😂So you get one more. This one’s a reminder that THIS IS EATING SO MUCH MORE NOW. EAT GUYS. This is working out for an hour or less 4-6 days a week. This is separating myself from the scale. This is some intense days some lazy days. This is spinach this is ice cream. THIS IS LIFE and this is LONG-TERM. Love yo-self. . . . . . . . 7 weeks of @kelseywells PWR & 63 weeks of BBG.
Women aren’t the only ones capable of changing their body composition and ditching the scale. Take Andre Crews. The Men’s Health Open champ talked to us in March about how he went from a 200-pound (90kg) “average joe” to a 200-pound ripped-as-hell dude with a few simple steps.
Learning how to eat right and exercise to build muscle mass are pretty basic principles that guys can apply to their lives, too, and see awesome changes in their body.
Want to change your body composition? Step 1: Eat better
Whoever said “abs are made in the kitchen” had a pretty good point. Nutrition plays a vital role in both shedding fat and building muscle. However, whether the goal is building muscle, losing body fat, or both, there are tons of nutrition myths out there that are probably sabotaging your gains. Here are a few of the most common ones, and how you should be eating instead to help increase muscle mass and lose body fat.
Step 2: Work out smarter, not longer
Hours and hours (and hours) of cardio not only make for a boring-as-hell workout, they make for a pretty inefficient one. More muscle mass means higher metabolism, which means you burn more calories at rest. Trading in some of those hours of cardio for strength training will give you that much needed muscle mass. Here’s a simple and effective full-body strength workout for some inspiration.
Step 3: Accept your body
The fact of the matter is that a lot of guys have body image issues. This is OK. If there is any lesson to learn from these women, it’s that self-acceptance and self-confidence look really damn good.
By Reegan Von Wildenradt