Does Muscle Weigh More Than Fat?

Friends, the time has come to address the elephant in the room, the age old debate, the question that’s been on everyone’s mind; does muscle actually weigh more than fat?

While woman everywhere have unfavourably tipped the scales and then boldly pronounced, “well muscle weighs more than fat”, I’ll attempt to set the record straight and clear up some of the misinformation surrounding this confusing debate.

                Let’s dive right into it. Does muscle actually weigh more than fat? Sorry to disappoint anyone but the answer is a resounding No! 5lbs is 5lbs no matter how you choose to look at it. However, while 5lbs of muscle and 5lbs of fat might weigh the same, they can look very different and have very different health effects.  

In actuality, muscle is a lot denser than fat and takes up less space in the body. So what does that actually mean?

Definition of Density: the relationship between the mass of a substance and how much space it takes up

                To break it down for you; muscle is made up of protein that is dense and heavy. Fat is bulkier. That is why someone with a higher muscle mass is going to look fitter and trimmer than someone with a higher body fat percentage- even if they weigh the same. It’s important to mention that muscle and fat also serve very different functions. Muscle will boost your metabolism and continue to burn calories at rest. Muscles reduce your risk of injury and chronic conditions, support movement, maintains posture, help us to breathe, pump blood and they even aid in digestions.

  Fat serves a variety of important functions as well, insulating the body by trapping in heat and storing energy to provide the body with fuel when needed. Fat also helps protect vital organs and helps regulate our hormones.  However, while  fat serves a variety of beneficial purposes, having an excess amount can leave us pre disposed to various different health conditions. We know that having a high body fat percentage can increase our chances of developing certain conditions such as hypertension, diabetes, and heart disease. This means that even people with a low body weight but poor muscle to fat ratio are at a higher risk for developing obesity related conditions.

While blaming our inability to lose weight or that 2lbs increase on the scale on muscle gain may seem innocent to begin with, that’s not going to deliver us the results we’re looking for. Here are some key factors that may be preventing you from losing weight.

·         Your Diet- The amount of calories you need to consume depends on a variety of factors including age, sex and activity level. It is common to experience an increase in hunger when beginning an exercise program due to this sudden increase in activity. Keep in mind however, that in order to lose weight we must maintain a calorie deficit. Also, not eating enough can lead to an increased appetite and weight re-gain later.

·         You’re Not Exercising Enough- the key to success is to stay consistent and practice discipline. Our bodies build muscle as a defence mechanism. Practice strength training and get aerobic exercise a minimum of three days a week. When we allow too much recovery time in between workouts, our body reverts back to its pre-existing state.

·         You’re Still Drinking Sugary Drinks- Sugary drinks such as fruit juices, sodas, coffee and teas with cream and sugar, and alcohol provided little to no health benefits while being very high in calories. Unfortunately, most people forget to take these calories into consideration. Ditch the sugary drinks and increase your water intake.

·         You’re Eating Too Much- It’s not just about what we are eating, it’s also about how much.

·         You Have Unreasonable Expectations- Losing weight is a gradual process. Most people should aim to lose no more than 1-2lbs a week but also keep in mind that progress is not always linear. The number one reason people give for quitting a weight loss program, is a lack of perceived results. Learn to track your success in other ways than just the scale.

·          Hormonal Imbalances- If you’ve been consistent with a weight loss program for a while now and aren’t seeing results, it may be time to consult your doctor. Some medications or underlying health issues could potentially be the cause. Medical conditions such as hyperthyroidism and PCOS can make losing weight difficult.

Understanding the difference between fat and muscle is important if you’re focusing on weight loss and fitness. Because muscle is denser than fat, someone who begins a strength training program may only see small fluctuations in body weight as they begin to lose fat and gain muscle. This can be extremely discouraging at times, especially if you’re solely relying on the scale to measure your progress. What you can expect to see, is your body beginning to re-shape itself.

Like many things in life, building muscle takes time, consistency and patience. It’s important to set reasonable expectations. The amount of muscle you can expect to gain in a year depends on a variety of factors like age, sex, genetics, nutrition, training and consistency. To give you an idea, the average female just starting out has the ability to put on one pound of muscle per month while the average male can gain up to two pounds. However, different bodies respond differently to training and this number is expected to slow down as athleticism increase.  So, I hate to be the bearer of bad news but if you’re doing a monthly weigh in and the scale shows you’re up by three pounds, it’s time to be realistic about what you’re looking at. It’s probably not all muscle.

Lean body mass can increase your resting metabolic rate, meaning you continue to burn more calories at rest. One pound of muscle burns 6-10 calories per day at rest while one pound of fat only burns 2-3. Muscle is 75% water while fat contains 10%-15% water. This is one reason why hydration is crucial for maintaining muscle mass and overall health.

Without regular exercise, we begin to lose 3-8% of our bodies muscle mass after the age of 30, a process known as sarcopenia. This condition is characterized by a decrease in muscle mass, quality and strength. It is a natural part of the aging process but is greatly accelerated by inactivity. This is why regular exercise becomes so important as we age. Sarcopenia can lead to a lack of mobility, falls and a loss of independence.

Here are some other Key Factors that may be affecting your muscle gain

·         Training Experience- Beginners usually see the fastest results with rates slowing down as athleticism increases

·         Genetics-Some people are naturally pre-disposed to greater muscle growth potential

·         Nutrition-Fuelling the body with an adequate amount of calories and protein to encourage muscle growth is essential

·         Consistency- Training regularly and training to failure is necessary for muscle growth

·         Age- Our potential to build muscle generally decreases with age  

Resources: healthline.com, health.com, businessinsider.com, clevelandeline.org, precisionnutrition.com