03 Dec Muscle -V- Fat

Over the last two weeks I’ve had 3 very similar conversations about muscle v fat. So what better place to put my thoughts on the topic to share with you all.

The scale does not always tell the whole story.

Photo below is taken from the net

5lb of Fat V 5lb of Muscle ⬇️⬇️

The misconception

You will often hear people say that “muscle weighs more than fat”.

Clearly 1kg of muscle is the same weight of 1kg of fat.

What they really mean when they say that is, muscle is denser and takes up less space than fat.

Same weight but with a much different volume, think of 1kg of sugar and 1kg of cotton wool. Now visualise that in terms of muscle and fat, you can have 2 people the same weight, same height one with a lean body and lower body fat and the other with higher body fat and not so defined – one clearly larger then the other.

If your trying to lose some weight a calorie deficit is a must along with resistance training min 2-3 times per week.

Build some muscle for the win, the benefits outweigh endless hours of cardio with little or no muscle tone and lets be honest we all want some muscle tone.

More Muscle on your body =

•Better body definition

(Takes up less space)

•Better healthier bones

(Stronger bones, less risk of injury)

•Live longer

(Better body function & lower risk of disease)

•Increase in energy and mood

•Burns more calories***

***(Upon further investigating it seems that the fitness industry overshoots this claim a bit too much –

– they want you to believe 30-50 calories per day extra per 1lb of muscle however the research is showing more like 7-10 calories / 1lb lean muscle – controversial I know right)

More Fat on your body =

•Burns less calories

•Takes up more space

•Increased health issues including

(Type2 Diabetes, coronary disease, etc.)

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Don’t let the number on the scale be your only measure.

It’s a good idea to have several measures of your progress. You can weigh the same over time but be a size or two smaller in your clothes.

Here are a few suggestions to monitor your progress.

•Before and weekly/ monthly progress photos

•Body measurements

•Scale Weight

•Clothes feeling loose

•Fitter

•Stronger

•Happier

We all want to look and feel our best so Remember “Move it or Lose it”

It’s like – the more and better I move, the better I eat, the better I feel, the better I sleep, the better I look, the better I move and the more I want to keep moving in this cycle.

Keep chipping away to your fitter, healthier and happier you and keep it real.