Fat vs Muscle – Which Weighs More?
Trying to lose weight? Here are a few examples of why you need to monitor your progress with more than just checking the scales, ESPECIALLY when weight training
When it comes to body composition it’s important to note the difference between the density and appearance of fat and muscle. 1kg of fat is soft, lumpy and sits right under the skin, and it takes up around three times the space on the body as 1kg of muscle, which is tightly packed and close to the bone.
I get the women I work with to take measurements along the way as well and pictures and bodyweight, as your weight will fluctuate constantly throughout the process. When it does, it can seriously mess with your head! You also want to build and/or maintain as much muscle as possible in the process, so measurements and visual changes are more significant than scale weight
So here are some of the girls results over the past 8 weeks just as an example – you can see that the ‘cms’ lost are a lot higher than you would think for the ‘kgs’ lost. You can also see that one girl has actually ‘gained’ weight
2.2kg lost > 20cm down, 4.5kg lost > 34cm down, 1.8kg lost > 20cm down, 4.5kg lost > 34cm down, 4.1kg lost > 35cm down, 2.5kg lost > 19cm down, 3.1kg lost > 22cm down, 700gms gained > 15cm down, 2kg lost > 14.5cm down, 4kg lost > 23.5cm down
Preserving muscle and strength is achieved by keeping a good balance between training and calorie consumption, and it will also leave you with more sustainable changes in the long run
*Please note that the attached image is not an EXACT representation of size, it is merely being used as an example
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