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.

Screenshot_2016-06-07-16-09-57-1 (1)

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




Benefits of drinking lemon in warm water.



Drinking lemon in warm water first thing in the morning will have fantastic effects on your overall health.  I kick start my digestive system every morning with my variation of lemon juice, fresh mint leaves and a dash of turmeric. No need for any 14 day detox teas or expensive shakes as your body actually has the tools to detoxify itself and drinking lemon water every morning finalizes the body’s natural detoxification processes. But beware, the citric acid in the lemon juice can erode tooth enamel so always drink through a straw!!

Lemons are packed with vitamin C, B, calcium, iron, magnesium, potassium, enzymes, antioxidants, and fibers.

The fresh mint leaves help aid digestion and can help in your efforts to lose weight in a healthy way! Mint is a stimulant that also stimulates the digestive enzymes that absorb nutrients from food and consume fat and turn it into usable energy. In other words, by adding mint to your diet is increasing the amount of fat that is being consumed and put to use, rather than being stored and adding to your weight gain!

Turmeric has its benefits too, from clearing infections to it’s anti inflammatory properties.Some research shows that turmeric may help upset stomach, bloating and gas.

So what are you waiting for, start this morning!! Here are  some of the overall health benefits.

Improves Digestion

Lemon juice has a similar structure to your stomach’s juices and helps to loosen and flush out toxins from the digestive tract. Lemon juice can help ease indigestion, heartburn, and bloating. It also helps to move your bowels in the morning, hydrates your colon, stimulate bile production, and infuses water in your stool.

Boost Immune System

Lemon juice is rich in vitamin C and helps strengthen the immune system to fight cold and flu. Iron is another important nutrient and did you know that lemons improve the ability to absorb more iron from the food you eat.

Boost Energy

Lemon water gives you an instant boost of energy and improves your mood right at the start of your day.

Reduce Inflammation

Lemons have the ability to remove uric acid from your joints. Uric acid built-ups are one of the major causes of inflammation.

Aid Weight Loss

Lemon water on its own is no weight loss miracle, but it can  help you to achieve faster and long term results. Lemons assist in fighting hunger cravings and boost metabolism, which helps to fight off the urge to  snack between meals.

Alkalize the body

Lemons are one of the most alkalizing food sources. Too much acid in the body can cause inflammation, obesity, and major diseases like cancer, diabetes and Alzheimer’s. Click here to learn more about the importance of alkalizing your body.

Cleansing Properties

Lemons help your body to flush out toxins to prevent built-ups and damage to your cells, tissues, and organs. It stimulates your liver to produce more enzymes and work more efficiently. Lemon juice works as a diuretic to keep your urinary tract toxin-free and can also change the pH levels which discourage bacterial growth. Lemons also loosen and flush out waste from your digestive tract and cleanse your colon.