Muscle & Fat, Fact & Fiction!


Muscle weighs heavier than fat, right?  WRONG, there certainly is  no scientific evidence or research needed to prove this one!  Let me just point out that 1 lb in weight is equal to 1 lb, regardless of what it’s made up of. The truth of the matter is muscle just takes up less space and it is also more metabolically active.

Muscle is denser than fat, which means it takes up less space than fat. While you may have heard that muscle takes up one-third the space of fat, the truth is a bit less dramatic. Muscle takes up approximately four-fifths as much space. Two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size, while the other person with less body fat will be lean and have the ‘toned’ look that the majority of the female population strive to achieve.


Muscle is more metabolically active than fat, meaning it burns more calories when you are at rest.  Muscle tissue will burn 7 to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with for a pound of muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regime, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day. The best way to benefit from the calorie-burning potential of your muscles is to actually use them. Your basal metabolic rate, or the number of calories your body uses when you are at rest, typically accounts for 60 to 75 percent of the calories you burn in a day. Basically the beauty of weight training is that you are still burning calories even after finishing a weight training session.

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Though swapping fat for muscle might not raise your basal metabolic rate as high as some gym myths indicate, it’s still a good idea to stay lean. High body fat percentages are associated with raised risk for obesity-related diseases like type 2 diabetes, heart disease, high blood pressure, breathing problems, gallstones and certain cancers. For optimal health, the best body fat range for women is 18 to 30 percent. For men, it’s 10 to 25 percent. You are considered obese if you are a woman and have more than 30 percent body fat or if you are a man and have higher than 25 percent body fat.


Please remember the next time you step on a scales and you have only lost that 1 pound just remind yourself exactly what that 1 pound of fat looks like! Be proud of yourself for losing that pound of fat and keep going. Never give up and always be kind to yourself because you are so worth it. You gotta believe to achieve.

Hopefully you find this post useful!

Remember to keep sharing the love and stay beautiful xx

Much love,

Jen xxx




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