Muscle Vs Fat Weight: Does Muscle Weigh More Than Fat?

The comparison for muscle vs fat weight has been around for years and it’s like asking whether a pound of feather weighs more than a pound of rock. Muscles and fat weigh the same but they differ in density and size. Read on to find out more.

Muscle Vs Fat Weight

The comparison for muscle vs fat weight has been around for years and it’s like asking whether a pound of feather weighs more than a pound of rock. If you come to think of it, regardless of what it is, a pound is a pound. While it’s true that muscle and fat would weigh the same, they do have differences in density. For example, if you are looking at 5 pounds of muscle and fat, they weigh the same but fat would take up more space and volume. But apart from that, they are both the same when it comes to weight.

One thing you should note is that although it weighs the same, two things could differ when it comes to size.  As mentioned, muscles vs fat weight are the same but muscles are generally dense and hard while fat is fluffy and bulky. According to the American Council on Exercise, there is a need for us to verify the things we know about fitness and health as it will lead us to better choices for our lifestyle and journey to wellness. In this read, we will talk more about muscle and fat weight, some common fitness myths that we have encountered in our lifetime, and we will also give tips on how to increase muscle mass and lose weight.

Muscle vs Fat Weight: Does Muscle Weigh More Than Fat?

We have already discussed that the comparison of muscle vs fat weight is baseless as both have the same weight but they differ when it comes to density. If you have weighed your body this week, it is not entirely what it is; it would not show what risks in health you face or how you look in general. This is because pounds and weight are never created as equal. Some individuals would look different but if you weigh them, they have the same amount of weight. What differs then? One has a higher muscle percentage in the body while the other has a higher fat percentage.

Those who have extra muscle pounds would look sculpted and firm while those with extra fat pounds will have a less toned and softer appearance. Their differences do not end there, too. Muscles and fats have different functions. Muscles are responsible for boosted metabolism while fat insulates and traps the heat in the body which means that if you have more muscles, you burn more calories when you’re resting. 

There are also studies surrounding that those who have more body fat are at the most risk for higher death rates than those who have more muscles. This is regardless if they have BMI or Body Mass Index that is normal for their age bracket. Research has already tagged fat as the leading causes and factors for diseases such as cardiovascular issues, diabetes, and hypertension. 

Even if you have a normal weight but your fat to muscle ratio is poor, you could be a candidate for conditions that are related to obesity. Keeping your fat at mum does not necessarily mean that you need to build more muscles. To make wellness decisions, stick to reasonable goals first.

Recommended Body Fat Percentage:

  • 60 and up: Female (22%-33%) Male (17%- 25%)
  • 50-59: Female (22%-31%) Male (16%- 24%)
  • 40-49: Female (19%-28%) Male (14%-23%)
  • 30-39: Female (17%-25%) Male (12%-21%)
  • 20-29: Female (16%-24%) Male (7%- 17%)

You can test and measure the composition of your body’s fat by visiting your doctor’s office since they have high-end testing devices that could detect cells caused by fat. You can also look for home scales available that could give you a rough estimation of the percentage of body fat.

As for muscle mass, we must repeat this point that your BMI does not relate to your total muscle mass- your body composition does. BMI could be determined through your height and weight and research indicate that various diseases could be predicted by BMI.

Tips For Losing Weight and Increasing Muscle mass

When you aim to lose weight, you are also up to the challenge of getting rid of unwanted fats that may cause harm to your body and overall health. The goal is to not focus on muscle vs fat weight but to get you that health you need. It is so much more than just muscle building. Here are some tips that you can follow:

  • Set realistic and reasonable goals. Make your goals achievable so that you will not lose your motivation when it is not met in the early weeks of trying.
  • Make your own pace and progress will follow. 
  • Eat nutritious foods and practice a balanced diet. 
  • Choose the right calories and eliminate sugary drinks and chips.
  • Sweat it out. The right diet and proper exercises could lead you to the goal you aim for. It goes hand in hand. 
  • Do not undereat or overeat. Cut calories but do not cut them out entirely. You do not want to go near-starvation zones as it may only result in cravings and overeating.
  • Consult a nutritionist. Health professionals could help you in your kick start of weight loss progress. Ask for advice. 

For you to be able to build and create solid muscles, you can also try some of these:

  • Do strength exercise at least 3 or 4 times a week.
  • Try HIIT or High-Intensity Interval Training routines. It’s a good practice for cardio as well as strength training. 
  • Do squats, pushups, and pullups at home. 
  • Consider a hobby that could help build muscles like biking, yoga, or climbing. 
  • Load up with proteins for muscle development.
  • Try approaching a personal trainer so that you could be given tips on how to lift effectively and safely. 

Fitness Myth Busters

We are in a generation where information is overflowing. The myths regarding muscle vs fat weight being heavier than the other are one. But there are still a lot of myths that we somehow conceive as facts when it comes to wellness as it’s not being corrected right away. Here are some fitness myths busters. 

  • They say that if you just exercise, you can eat whatever it is that you want. It DOES NOT work that way. Exercise and a healthy diet go hand in hand. Do not let anyone tell you otherwise. 
  • Women WILL NOT get bulky and hard muscles from lifting weight alone. Women produce less testosterone than men making it difficult to build muscles like men. Do not let these stop you from lifting weight.
  • There is NO QUICK FIX when it comes to losing weight and building muscles. You need to work hard for it. Skip those notions that diet supplements could make you thin without proper diet and exercise. 

The list could go on and we would run out of words to lay it out for you. But never forget that it pays off to fact check and to always make dietary as well as wellness choices based on facts. Muscle vs fat weight is the same but the similarity ends there. Lose those unhealthy fats and gain those muscles for a toned, healthier look.

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