“Don’t pay attention to the scale.”
“You’ve gained weight but it’s from muscle, not fat.”
When it comes down to it, muscle is more dense than fat, so basically muscle takes up less space than fat. Obviously, that means you may step on a scale as one size and weigh one amount, and at the same size, you may weigh more or less. In situations like this, you will want to know your body fat percentage.There are a bunch of different ways to measure your body fat such as skin calipers, DEXA scanning, and hydrostatic weighing.
Blah, blah, blah. The thing you really want to know is “How do I measure this stuff that I have on my body?” There are two that I recommend that will get you the info you need, and they’re super easy.
Looking at pictures of different people with different body types…also known as visual estimating
Visual estimating involves looking at images of men or women of different sizes. Fitness sites like bodybuilding.com are full of knowledgeable people that can determine body fat based on pictures. It looks something like this. This is only an estimate since you’re looking at pictures of other people and relying on your judgement to say you look like one person vs. another. There’s a natural bias that we have in our heads on how we think we look vs. how we really look. Depending on the day, I think I fall somewhere between the 20-22% and 25% images.