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When you first start a weight program, don't be disheartened if you gain a couple of kilos. It is often said that Lean Muscle Tissue weighs more than fat. Do not listen to this hype. 1kg of fat weighs the same as 1kg of muscle – muscle tissue is more toned and compact than fat so you will start to look much slimmer.

If the scales are not moving, don't despair. Weighing yourself is not your only means of tracking you progress. Several other ways exist to help keep track of your progress and find out if your gain is muscle or fat.

* Measure yourself. Get out a tape measure and measure various parts of your body - common areas to include are hips, waist, thighs [mid and top], bust/chest, arms, calves & stomach. You won't need to measure yourself every week - once every 4 weeks is usually best, as you won't see much of a difference on a week-to-week basis.
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If your blood pressure reading is 140/90, you have high blood pressure (essential hypertension). Blood pressure measurements are read as two numbers. The higher number is called the systolic pressure. The lower number is called the diastolic pressure. Normal systolic pressure is 120 or less, and normal diastolic blood pressure is 80 or less.

People with systolic blood pressures between 120 and 139, or diastolic pressures of 80 to 89 are considered "pre-hypertensive" and need medical monitoring and lifestyle changes.
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