PURPOSE: To compare the effectiveness of a popular commercial weight loss program (CW) to joining a fitness center (FC) for weight loss and improving body composition. A secondary purpose was to investigate changes in blood chemistry and blood pressure. METHODS: Forty-three overweight (BMI ≥ 25) and sedentary women received a 12 week membership to either CW or FC. Subjects in CW were instructed to follow the dietary and exercise recommendations of the program, which generally included weekly weigh-ins, counseling sessions, and a point counting system to monitor calories. Subjects assigned to FC were instructed to follow the American College of Sports Medicine guidelines for weight loss which included both aerobic and anaerobic exercise a minimum of three times weekly. Outcomes included body weight (BW), body fat percentage (%BF) measured via skinfolds and the BOD POD, intraabdominal fat (IAF) and subcutaneous abdominal fat (SAF) measured via computed tomography, total cholesterol (TC), HDL cholesterol with subfractions, triglycerides, systolic blood pressure (SBP), and diastolic blood pressure (DBP). resULts: BW decreased significantly for CW (P <0.001) but not for FC (P = 0.055), while %BF did not change significantly for either group. SAF was significantly decreased only in the CW group. Both groups lost a significant amount of IAF and TC, SBP, and DBP decreased significantly in both groups with no between group differences. CONCLUSIONS: The purpose was to compare the real-world differences, especially changes in body composition, between joining a fitness center to joining a popular commercial weight loss program. Exercise performed in a laboratory and controlled setting typically improves body composition. The majority of exercise sessions in this study were purposely performed without supervision to mimic the real-world. Thus, the intensity and duration of exercise were ultimately subject controlled. This is a likely reason for the lack of change is %BF observed with FC. Although CW significantly reduced BW and SAF, %BF was not improved, suggesting a percentage of BW lost was in the form of lean tissue. In the long term this might be detrimental to weight loss and weight loss maintenance. Nevertheless, it appears from this research, in the short term it may be easier to comply with the recommendations of this particular commercial weight loss program and lose BW compared to joining a fitness center.