MYTH: Muscle Weighs More Than Fat

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MYTH: Muscle Weighs More Than Fat

FACT: One pound of muscle actually weighs the same as one pound of fat: They each weigh one pound! There are, however, two important differences between muscle tissue and fat tissue that are important to recognize.

For one, fat tissue is more bulky than muscle tissue, so it occupies more space under the skin. Thus, one pound of fat tissue actually has more volume (and will appear larger) than one pound of muscle tissue. For this reason, a 170-pound woman whose body is composed of 25% fat tissue will appear much leaner than a woman weighing the same but whose body fat percentage is 45%. Therefore, individuals need to assess their weight management efforts using a wide variety of body measurements and health parameters – focusing solely on the number on the scale can conceal real and important improvements in body composition. Aim for the look and the feel – not just a number.

Secondly, muscle tissue utilizes more calories than fat tissue. What does that mean? Let’s take the two 170-pound women mentioned above. The woman with 25% body fat has more muscle tissue, so her body needs more calories to keep its systems running. Thus, she burns more calories – even when she is just sitting around – than does her 45% body fat counterpart. As a result, the leaner woman can actually eat more calories each day and maintain her weight as compared to the woman with more fat tissue.
If you want to appear leaner and be able to consume more calories without gaining weight, be sure to incorporate regular strength training into your exercise program to promote muscle development.

By Katie Rickel, PhD

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Beginner Workouts

Searching for the most effective fitness programs can be overwhelming. The ads for the latest and greatest products are everywhere and all they claim to achieve the fastest results: get 6-pack abs, tight glutes, and lose 30 pounds all in just 10 days! Trying to weed through all the hype is enough to make you want to quit before you get started.

To help you get moving without spending a cent, I have assembled a list of the best go-to exercises to get you fit! Let's get started:

CARDIO

1) Walking- 30 minutes a day, 3-5 days per week
2) Jumping Jacks- Use them as a warm-up or as part of your interval workout (i.e. 25 jumping jacks/10 squats/25 more/10 pushups, etc.)
3) Jogging/Running- 3-5 days per week


UPPER BODY

1) Pushups- Great for working chest, triceps, core, and improving overall strength
2) Pullups- Depending on your grip, you can work shoulders, back, biceps, and triceps.


LOWER BODY

1) Squats- Vary foot placement to work thighs, glutes, hamstrings, hips, and core.
2) Calf Raises- Do these anywhere!


CORE

1) Crunches- Start with 2 sets of 20-25.
2) Planks- Try 3-4 of these on your elbows and hold for 15-30 seconds at a time.
3) Abdominal Vacuums- Try this move sitting or on all fours. Pull in your bellybutton towards your spine and hold for 30-60 seconds for 3 reps.


As always, consult your doctor prior to beginning any diet and exercise program! Now get going!