Muscle weighs more than fat? How could this be? What does this mean? At some point in our lives, we have probably all heard this phrase, “muscle weighs more than fat.” This is a little misleading, so, hopefully we can clear this up a little bit.
When someone says muscle weighs more than fat, what are they really trying to say? They are not meaning that 5 pounds of muscle weighs more than 5 pounds of fat. 5 pounds is 5 pounds, and the 5 pounds of muscle does not magically weigh more than 5 pounds of fat. They are equal in weight. What is different, is how dense each are. 5 pounds of muscle is more dense than 5 pounds of fat, so the muscle has less volume than that of the fat. Less volume means the 5 pounds of muscle takes up or occupies less space than the 5 pounds of fat.
From the picture above, you can clearly see the size difference in 5 pounds of fat compared to 5 pounds of muscle. What does this mean for someone in a weight loss program who is working out? What does this mean when you step on the scale? In a previous post, I asked Can you trust your scale?
So, can you trust your scale? Your scale is a good tool to use when tracking weight for loss or gains, but, it is not always the most accurate. You can see from the picture above, that if you lose 5 pounds of fat, and put on 5 pounds of muscle, the scale will read the same, but, the way you look, the way you feel, the way clothes fit, all will be very different.
What does this mean for your weight loss program? What it means is that just because the number on the scale is not moving, does not mean the program is not working. That is why it is important to have alternative ways to measure the success of your program. What ways do you measure your success in a weight loss program?
Depending on what is available to you, there are quite a few options of how to determine how well your program is working. Here is a list of some of my favorite ways to track progress, outside of just what the scale says.
- How do you look in the mirror
- How do your clothes fit
- How do you feel
- Before and after (progress) photos
I love using these for tracking as these are things that you can not track by a number, rather these are much deeper, more emotionally satisfying ways to track how successful your program is. This is why before and after photos are so important when starting your health and fitness journey, so you can physically see the progress that may not show up on the scale. Let’s face it, there are some deep, emotional reasons behind your health and fitness journey, so deep, emotional results are an amazing way for tracking progress.
I understand that some people need to see the numbers behind their progress, so when the scale does not move, it can be very discouraging, and that is natural. Here are some other ways that we can track progress that help when that pesky scale is not moving.
- Body Fat Percentage
- Circumference Measurements
- Strength Tests
- Endurance Tests
Circumference testing may be more accurate, but not always the most comfortable way to track measurements. Body fat is slightly more comfortable, but not always the most accurate, but both are better units of measurement than just the number on the scale. There are quite a few body fat scales and measurement tools, and all can have slightly different readings. I like strength and endurance tests as these show how well your strength and conditioning are getting through your program. A lot of these also depend on what is available to you.
Here are some strength tests that I like to measure if appropriate:
- 1 rep max bench press
- 1 rep max deadlift
- 1 rep max squat
- 1 rep max seated row
Here are some endurance tests that I like to measure if appropriate:
- 1-Minute Jumping Jacks
- 1-Minute Squats (bodyweight)
- 1-Minute Push-ups
- 1 Mile for time
- 500m Row
- 3-Minute YMCA Step Test for HR/BPM
As you can see, there are many ways to determine the success of your program, and there are many more beyond what is listed here. The reason that we use multiple units of measurement, and many different tools, is because the scale is not always the best judge of what is truly happening within the body. I encourage you to not be discouraged by the number on the scale, and remember, your health and fitness journey is often not a quick process with massive results early. It is a long process, that takes time and little by little you will make the changes as long as you stay consistent, show up, and put in the work!
Go out there and get after it, do not be discouraged by the number on the scale, and remember 5 pounds of fat and 5 pounds of muscle may weigh the same, but they look very different. Trust the process!