One Pound Of Fat vs. One Pound Of Muscle

Are you working out consistently but still not seeing changes on the scale? In this article, we are going to talk about why the scale may not be the best way to track your progress. And we are going to do this by explaining the difference between a pound of fat and a pound of muscle.

To start, here is a quick primer on fat and muscle tissue:

Fat Tissue

Adipose tissue, otherwise known as body fat, is a type of connective tissue that is found all over the body. There are two main types of fat tissue in the body:

• Subcutaneous fat is located under the skin and is found mainly around your hips, butt, thighs and belly. 
• Visceral fat surrounds internal organs. It is known as “deep fat”  and lies underneath subcutaneous fat. Visceral fat is more dangerous than subcutaneous fat. It is considered toxic and secretes hormones and inflammatory substances that can impact your health in a negative way. 

Fat is necessary for vital functions in the body. This includes:

• Storage for excess energy
• Insulation from cold and heat
• Cushioning and protecting organs 
• Regulating hunger and satiety
• Secretion and metabolism of certain hormones

While these functions are most definitely vital for survival, too much fat (especially visceral fat) can lead to serious health conditions such as diabetes, obesity, premature aging, joint pain and heart disease. 

Muscle Tissue

Muscles are soft tissue that is made up of stretchy fibres. There are three main types of muscles:

• Skeletal muscle is attached to bones and allows movement. These muscles are under voluntary control, meaning you can control their movement. 
• Cardiac muscle lines the walls of the heart and causes the heart to contract and relax to pump blood around the body. These muscles are under involuntary control, allowing your heart to beat without your conscious awareness. 
• Smooth muscle lines the insides of many organs such as the digestive tract, blood vessels, bladder, liver and pancreas. These muscles are under involuntary control. 

What’s the difference between carrying around a pound of fat and a pound of muscle in your body? There are two main differences between them in terms of how it affects body composition:

Density

In the fitness world, there is a misconception that muscle weighs more than fat. However, in reality, a pound of muscle actually weighs the same as a pound of fat. The real difference between them is that muscle is dense and has a smaller volume. In other words, fat is bulkier and takes up more space in the body while muscle is more compact. This is why an individual with more lean muscle looks slimmer compared to an individual with more fat mass even though they may weigh the exact same!

Metabolism

Muscle is also more metabolically active compared to fat tissue. A pound of muscle burns about 7 to 10 calories on a daily basis. On the other hand, a pound of fat only burns 2 to 3 calories. This means that the more muscle you have, the higher your metabolic rate at rest.

It’s probably already well-understood that you will be healthier if you have more lean muscle mass compared to fat. Here are some things that you can do to minimize fat gain while building lean muscle mass:

• Incorporate strength training and HIIT into your workout routine to build muscle
• Consume adequate amounts of protein to stimulate muscle protein synthesis
• Limit your intake of sugar and processed foods. Consuming these foods in excess leads to fat gain.
• Reduce stress and prioritize sleep. Rest and relaxation are important for regulating appetite, energy levels and cravings. 

There are more effective ways to track your health and progress than just relying on your weight. For example, you can take progress pictures, pay attention to how much you're lifting and your clothes fit, or take circumference measurements using a tape measure or callipers. Remember, you are much more than that number on the scale. Don’t let it dictate how you feel your body! 

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