138 comments


  • […] into your routine you may notice some stalls as your body composition changes. Muscle is a lot denser than fat, so while you’re packing on that muscle, your fat may be melting away. You’ll have a […]

    December 08, 2014
  • I couldn’t refrain from commenting. Perfectly written!

    December 04, 2014
  • maty

    Why are there so many of these “dispelling the myth ” articles on line? Yes people often say (myself included ) that muscle weighs more than fat. It’s because it’s true. By volume muscle weighs more than fat, it’s more dense. That is what every single person who makes that claim is referring to. No one says a pound of anything is more or less than a pound of anything else. You learn that when you are 5.

    November 07, 2014
  • […] Fat is essentially stored tissue to be used as energy whenever needed. It doesn’t have a functional role in the body’s movement or exercise physiology. Muscle however needs calories in order to function. Without going too scientific about it, muscle requires calories and fat is stored calories. By increasing the amount of muscle on your frame, if only by a little, the body will in turn require more calories in order to function. And if you have fat to lose, one of the ways your body is going to go about powering the new found muscle is by using that stored fat. The great fat vs. muscle debate is, naturally, much more scientific than that but in a nutshell, gaining a bit of muscle will help you drop body fa… […]

    October 24, 2014
  • Josie Saunders

    I came to this site from the other direction, as I want to manage weight gain after cancer treatment. I experienced rapid weight loss during and after my treatment, and the hospital dieticians could only suggest that I eat all the sugar and dairy that I could manage, as to them any weight gain is better than no weight gain.
    I do not want to put on lots of fat, I want to gain weight gently and in a healthy and appropriate way. It has been REALLY difficult to find any information about gaining weight, as most people focus on losing it. The information about the relative densities of fat and muscle, and the sensible suggestions about diet and exercise are very useful to me and I will be incorporating them into my lifestyle from now on.

    October 13, 2014
    • Marie

      Believe it or not, Weight Watchers also helps with weight gain. I had a friend that had a hard time keeping her weight up and she joined Weight Watchers. Go to your local chapter and see if they have a program for you. Also, eating crap is not good for you. Sugar causes inflammation and now they are looking at cancer as a type of inflammatory disease. You definitely need to make sure you are getting enough protein and do weight bearing exercises. Cancer treatment takes a toll on the bones and by strengthening the muscles the body will deposit more calcium in the bones. I’m a certified yoga instructor and group fitness instructor but not a nutritionist. I read a lot but don’t take my word as gospel! Check it out for yourself. Congratulations on being done with your cancer treatments!

      October 14, 2014
  • […] the scale? Well, because “muscle weighs more than fat”, right? Well, sort of. This article explains better than I ever will be able to, so just read it. My body was getting smaller because […]

    September 29, 2014
  • […] to be of a muscular build then you will most likely find that you BMI is disproportionately high, this is because muscle is of greater density than fat and therefore weighs more. So to take this into account it is also necessary to take note of your […]

    September 19, 2014
  • […] Bamboo Core Fitness […]

    August 31, 2014
    • I just wanted to say what a great article One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions was. I am a big proponent of tracking ones Weight Loss/Gain be tracked with Body Composition Testing, Photos, Measurements to track ones accoplishments. I also shared this article on my FaceBook Page https://www.facebook.com/BodyByVi90DayChallengeByViSalusScience

      September 12, 2014
      • Thank you, Body By Vi! I appreciate the share as well. Great FB page – keep up the great work! :)

        September 17, 2014
  • KS

    Thank you so much for this article! Came across it after doing a search. I am the type that generally keeps the scale tucked away and weighs in every so often. I was feeling really great and feeling like I am in good physical shape but the number on the scale this morning was so discouraging– I haven’t been this “heavy” since two years ago. That being said I think that the numbers can be so deceiving when you look at the body fat percentage charts as you demonstrated above– it isn’t always what meets the eye. It reminds me of the time when I lived in Italy for a few months and was not working out and I actually LOST weight on the scale but couldn’t zip my jeans…. that’s a reality check for you. Thank you again for this for putting it into perspective, such a great piece that I think women have a difficult time remembering.

    August 17, 2014
    • You are welcome, KS. Thanks for reading my article and for sharing your story! Try not to get discouraged and keep working at becoming healthier and more fit. The scale can be so evil at times! Take care… :)

      September 05, 2014
  • […] ONE POUND OF FAT VERSUS ONE POUND OF MUSCLE: CLEARING UP THE MISCONCEPTIONS […]

    August 01, 2014
  • […] definitely means something (a lot for most of us), but it’s not everything. This is because muscle is more dense than fat, so basically muscle takes up less space than fat. Obviously, that means you may step on a scale as […]

    July 30, 2014
  • Gabe

    You should check out John Kiefer’s Carb Back Loading. It has a way of using the body’s Cortisol (in the a.m.) to encourage fat loss. The research in that book alone is worth the read…if you are a science nerd. For the diet to work properly you need to be resistance training fairly heavy.

    July 23, 2014
    • Hi Gabe,

      Thanks for the recommendation! I am a total science nerd and love absorbing anything and everything when it comes to this subject. I will definitely check this out..!

      August 05, 2014
  • […] thoughts on the upcoming CF Games One pound of fat vs. one pound of muscle: clearing up the misconceptions Tips for getting your first bar muscle up Shell Games and Competency: Education vs. Certification […]

    July 21, 2014
  • Ok, I use to weight 245lbs got down to 149 and I’ve been hitting the weights hard. I now weight 155 and my jeans are tight.. ugh.. I squat a lot not a lot of weight but a ton of reps.. So does you butt grow? I eat very clean to.. I’m also to point of not wanting to lift.. I do lift 6 days a week. Of course a different body part each day. I do cardio for 1/2 hour 4 times a week.. Please advise.. :(

    July 20, 2014
    • Hi Julianna,

      First, congratulations on your weight loss. That is a huge accomplishment! :) How often have you been lifting like this? Lifting high volume usually translates to more muscle gain. High volume includes lifting heavy weight, lifting often, and lifting high reps. Squatting many reps is considered high volume, so yes, your squatting may be causing your gluteus/butt muscles (minimus, medius, and maximus) to become more toned and appear bigger. What kind of “cardio” are you currently doing?

      My suggestion would be to switch things up and take a short break from the split training you are doing (which is working different body parts on different days). I would not quit lifting. You may want to consider cutting your resistance training down to 3-4 times per week – and during these days work full body and sprinkle some high intensity “cardio-like” exercises into the circuit during the workouts. Make sure you are working all muscles, not just the backside or the front.

      This way you will take a more practical approach to your weight training, cut back on the volume a little bit, AND fit some cardiovascular exercise into your workouts. It is impossible to “spot-reduce” and lose weight only from one area. When your body burns calories, it burns calories from all over your body, regardless of the exercise you are performing. So if you focus on full-body workouts, your body will be provided with a new stimulus and this may help to tone and trim. This doesn’t mean you can’t lift heavy. Lifting heavy once in a while is a good thing for the body.

      Hang in there. Switch up your routine, continue to eat cleanly and hopefully you will start to see the results you want. I hope this helps – good luck!

      September 05, 2014
  • Ethan

    Yes, it’s true that a pound of muscle weighs the same as a pound of fat.

    But that’s not what we’re comparing when we’re saying that muscle weighs more than fat.

    When we say that, we compare a person’s current bodily physique to their past body, and, noticing that their current body is slimmer yet is the same weight, we say that muscle weighs more than fat. We’re comparing a cubic inch of muscle to a cubic inch of fat; we’re not comparing a pound of muscle to a pound of fat.

    So yes, an equal volume of muscle weighs more than an equal volume of fat.

    July 20, 2014
    • Kinsey

      Thank Gods someone has some common sense. Of course a lb of muscle weighs the same as a lb of fat. The same way a lb of bricks weighs the same as a lb of feathers.

      But we don’t go around saying “a lb of bricks weighs the same as a lb of feathers, just the bricks take up less volume”.

      No, one brick weighs more than the same volume of feathers.

      I can’t believe how hard it is for people to grasp this.

      September 05, 2014
  • Blacksmith

    A pound of fat weighs the same as a pound of muscle.

    July 20, 2014
  • MB

    Great article…I have put the scale away, I have tried a few programs since gaining unwanted pounds from chemo and I was feeling discouraged, because i really did know that a pound is a pound…but it really sounded good for a minute though!! This article really cut to the chase, just the facts please!! Thanks for the info….

    July 19, 2014
    • MB – you are welcome! It makes me happy to know that you enjoyed reading my article. Putting the scale away was a wise decision. Remember to continue to focus on all components that reflect progress with your health and wellness program – and celebrate each and every success, no matter how small or large. Thanks again, good luck, and take care!

      July 19, 2014
  • MyFrogs

    I love this! I’ve only lost about 2 lbs but I’ve moved my belt in a notch! I wish more people, esp ladies, understood how great it is to keep your muscle!

    July 19, 2014
    • As a woman I agree with you – muscle is such an important part of optimal health. Having muscle (and strength) is also empowering and amazing in so many ways. Congrats on your recent success and thanks for following! :)

      July 19, 2014
  • julie lauritzen

    Your article made me cry, but with happiness. I have almost given up on the idea that a 59 year old woman can lose weight and get fit. I have lost 25 pounds but have 50 to go. I’m stuck at a plateau and convinced myself this is the best I can do. I am not exercising as someone told me only calories count in weight loss, exercise is useless. Your sound advice rings of truth and I am once again motivated and excited to keep working at this incredibly important and worthwhile goal. Bless you!

    July 19, 2014
    • Hi Julie, first, CONGRATULATIONS on losing 25 pounds so far. That is pretty amazing and you should celebrate this success. Please do not give up because I have seen women of ALL ages lose weight and get fit. I have helped clients in their 60s and 70s lose weight and get into the best shape they have ever been in… because of this I believe you can succeed as well! I am disappointed that someone told you that “exercise is useless.” If anything, exercise is more important for you now than ever, as several health benefits come with physical activity, resistance training, etc. I believe there is a place for counting calories, but honestly, in general, when prescribing nutrition programs to my clients I do not put a heavy focus on calories and calorie counting because I feel it has a potential to set us up for failure. Instead, I emphasize the importance of eating healthy, real foods and focus on eliminating dangerous chemicals and sweeteners from the diet. I am very happy to read that you are motivated once again and wish you lots of luck in breaking past your plateau. If interested in receiving some one-on-one guidance, please contact me at info@bamboocorefitness.com. Thanks so much and keep your chin up – you CAN do this!

      July 19, 2014
  • Linda

    Excellent article! Thank you.

    July 19, 2014
    • Thanks for reading, Linda! I am glad you enjoyed my article!

      July 19, 2014
  • Nick G

    Hi

    But 500ml of muscle is heavier than 500ml of fat. Volume for volume muscle is heavier after losing 30kgs of fat I started putting on muscle my weight went up and I dropped another pants size.
    I wanted to ask about bone density however. Does it affect weight?

    July 19, 2014
    • Hi Nick, thanks for your comment!

      Congrats on building muscle and losing pant sizes – that’s pretty cool! As for your question about bone density (great question, by the way), from what I have learned yes, an increase in bone density affects total body weight. However, I do not believe it accounts for a huge increase.

      The weight of a complete skeleton varies from one person to the next. Several factors contribute to the weight of a skeleton, including age, gender, race, genetics, bone density etc. On average, bones make up around 15-20% of a person’s total body weight. Heavier people and those who participate in weight bearing activities tend to have higher bone density percentages.

      I researched scientific journal articles to find an answer to your question but could not find one with a clear-cut answer. However, I found this study (posted by the Journal of Nutrition) about body weight loss and its affect on bone density:
      http://jn.nutrition.org/content/136/6/1453.full . In the abstract the authors state,

      “A low body weight is associated with low bone mass (1) and an increased risk of fractures (2), whereas obesity is associated with increased bone mass (3) and reduced bone turnover (4,5) and loss (6,7). Although the additional bone mass in obese compared with lean subjects contributes only ∼0.5 kg of total body weight or 1% of body weight (5), it is ∼20% of total bone mineral content, thus making a substantial contribution to the higher risk of osteoporosis in lean compared with obese subjects.”

      I did not read the entire study, but from this statement, it sounds like bone density may have a significant increase, but this increase does not necessarily alter total body weight by a great amount.

      I guess this is even more reason to look at other methods of tracking progress. I do feel strongly that measurements such as BMI are not accurate ways to record body weight and do think bone density may slightly influence results. BMI uses height and weight to calculate whether or not an individual is healthy, overweight, or obese. It makes no allowance for relative proportions of muscle, fat AND bone in the body. A person with strong bones, good muscle tone and low fat percentage can have a high BMI, which means someone who is an athlete or health conscious person may be classified as overweight or obese by BMI standards.

      Sorry my answer is kind of all over the place. Hopefully it helps some and if you learn anything more about bone density and its direct influence on total body weight, please let me know. Thanks and take care!

      September 05, 2014
  • Taylin

    This made me feel bad about myself

    July 18, 2014
    • I’m sorry to hear this. Could you please explain how my article made you feel bad about yourself? Thanks.

      July 19, 2014
  • Gerardo

    Wow!, and many thanks i just start a new ” lifestyle program” and lots of what you tells here are thoghts i had and mistakes i’ve done. I store my scale, and not hear friends that constantly ask how many pounds have you lost? …i will ask i do not care!, i don’t have a scale!!! Haha..and just keep doing my new routine and diet program. The article just came at a very meanning point ’cause i was feeling dissapointed on the numbers although my mirror show me different, and progress. Thank you !, for your empowering words.. From Mexico…Gerardo.

    July 18, 2014
    • Hi Gerardo,

      I like your approach of hiding the scale and continuing to do what works for your with your new lifestyle program despite what others are saying. Keep looking in that mirror, tell yourself you can do this and keep that scale out of sight for now. Perhaps you can find a professional who can record your body fat percentage for you? If you have that done now, you can measure it again in 6-8 weeks to check progress. Good luck and many thanks for writing from Mexico!! Take care!! :)

      September 05, 2014
  • Brilliant article and very empowering, my favourite being the pet fat bit! Imagine having that next to every food compartment or fridge!! Remember the thoughts in your mind usually determine wether you want to eat they fatty foods, having that constant reminder of pet fat would change my mind every time! Infact it would promote me to doing extra star jumps!! Cheers Bamboo Core Fitness.

    July 18, 2014
    • Thanks, Paul! Many of my clients will borrow “my pet fat” for a week here and there as a way to help them get back on track with their nutrition. It seems to be a strong motivator! Perhaps I should now tell them to do 10 star jumps every time they look at it? ;)

      September 05, 2014
  • Adrian "Daisy" Day

    Great article!!! Where can I buy a pound (or a kilo) of fat from? If I can make one, does anyone know how to?

    July 17, 2014
    • Hi Adrian, you can buy fat replicas at http://www.mypetfat.com . Not sure if you are interested in muscle models, but I don’t think they have muscle replicas available for sale on the pet fat site. Another option is to look at an online medical supply or educational/learning/teaching store for both, fat and muscle replicas. There are several out there. Here’s one example: http://www.med-worldwide.com/replica-by-life-form-c6061 . Here is another: http://www.gophersport.com/item/body-fat-and-muscle-replicas. I have never heard of making a fat replica – but that would be pretty cool. If you come across anything, please let me know! :)

      Hope this helps! – Jen

      July 17, 2014
    • Az

      OMG! Are you people serious?!? “Where can I buy a pound of fat/muscle from … ?!?” – it’s called a BUTCHER and they are readily accessible in most neighbourhood malls or supermarkets! LOL! Or just buy 1 pound of butter and 1 pound of lean steak! Also, I have never heard the saying put as “A POUND of muscle weighs less than a POUND of fat”!?! This is the first time I have ever read it like that. It has always simply been “Muscle weighs more than fat”. Which as you correctly point out above, it does, for the same volume. So when you hit the gym and lose fat, you may not necessarily lose any weight … But you’ll lose INCHES and you will be thinner and more healthy (so long as you do it right). Anyway, enough pedantics from me. Otherwise good article. Cheers.

      July 18, 2014
  • Hi Jennifer,

    My name is Franco and I
    A strength & conditioning coach with my own fitness company COGO Fitness + Performance and I found your blog informative and very empowering! It’s nice to see colleagues out there in the world putting science before the fad. I congratulate you on a very educational piece and if you don’t mind I’d love to share it on my page, as it is something that I tend to go over with my clients on a monthly basis. Here’s to your success and keep educating us all!

    Franco

    July 17, 2014
    • Thanks for your kind words, Franco! It is exciting to hear that other fitness professionals are finding my writing to be informative and helpful. I am happy to hear that you plan on posting this article on your page. Please feel free to share this with whomever you think may learn something from it. Thank you for your support! Where is your business located? If you have a website for COGO, please send it to me, as I would love to learn more about your fitness company. Thanks again and good luck with your business! – Jen

      July 17, 2014
  • Nick

    Athletes are often considered overweight in terms of their BMI and I have heard it said that this is because they are likely to have a higher bone mineral density than non-atheltic people. To what extent then does bone mineral density contribute to weight?

    July 17, 2014
    • Hi Nick,

      I just responded to a Nick with a different email address, but seeing the questions are similar, I am guessing I may be responding to the same Nick twice. If this is the case, I am sorry for being repetitive. Here my response to the other question:

      As for your question about bone density (great question, by the way), from what I have learned yes, an increase in bone density affects total body weight. However, I do not believe it accounts for a huge increase.

      The weight of a complete skeleton varies from one person to the next. Several factors contribute to the weight of a skeleton, including age, gender, race, genetics, bone density etc. On average, bones make up around 15-20% of a person’s total body weight. Heavier people and those who participate in weight bearing activities tend to have higher bone density percentages.

      I researched scientific journal articles to find an answer to your question but could not find one with a clear-cut answer. However, I found this study (posted by the Journal of Nutrition) about body weight loss and its affect on bone density:
      http://jn.nutrition.org/content/136/6/1453.full . In the abstract the authors state,

      “A low body weight is associated with low bone mass (1) and an increased risk of fractures (2), whereas obesity is associated with increased bone mass (3) and reduced bone turnover (4,5) and loss (6,7). Although the additional bone mass in obese compared with lean subjects contributes only ∼0.5 kg of total body weight or 1% of body weight (5), it is ∼20% of total bone mineral content, thus making a substantial contribution to the higher risk of osteoporosis in lean compared with obese subjects.”

      I did not read the entire study, but from this statement, it sounds like bone density may have a significant increase, but this increase does not necessarily alter total body weight by a great amount.

      I guess this is even more reason to look at other methods of tracking progress. I do feel strongly that measurements such as BMI are not accurate ways to record body weight and do think bone density may slightly influence results. BMI uses height and weight to calculate whether or not an individual is healthy, overweight, or obese. It makes no allowance for relative proportions of muscle, fat AND bone in the body. A person with strong bones, good muscle tone and low fat percentage can have a high BMI, which means someone who is an athlete or health conscious person may be classified as overweight or obese by BMI standards.

      Sorry my answer is kind of all over the place. Hopefully it helps some and if you learn anything more about bone density and its direct influence on total body weight, please let me know. Thanks and take care!

      September 05, 2014
  • changed

    Great article! I use to constantly weigh myself. And be sad every time. Then I started playing sports (not good at exercising in a gym) hardly ever go on a scale (only when people ask what I weigh) and transformed my body. I have muscle which helps with batting in baseball! More people should read this article. Well written and explained. I appreciate you sharing this information.

    July 17, 2014
    • Thanks very much! It is great to hear that you have been able to step away from the scale and can now focus on other things. Congratulations on transforming your body and gaining muscle. Where do you play baseball and which position do you play? I am sure you have worked hard to get where you are now. Keep swinging and good luck!

      July 17, 2014
  • Marie DeSilva

    I am a yoga instructor and started working with a trainer (Boxing, weight training and HIIT) a year ago. People ask me all the time how much weight have I lost. When I tell them 6 pounds in one year they think I am wasting my money. I had to donate 1/2 of my summer shirts because they were just hanging on me. I am into my slimmer dress pants. I can leg press more than my 16 year old son. I’m 5’7″ and still about 180 but I feel like I am closer to 160. I’m not giving up until I get to a healthy weight. I will be 50 next year and have vowed not to be a Fatty Fifty!

    July 16, 2014
    • Hi Marie, thank you for sharing your story. Congrats on all of your successes!! You are living proof that the scale does not show the whole picture when it comes to progress. I love that after a year of hard work in the gym you are fitting into your clothes better and you are stronger than before. Isn’t the feeling of strength empowering? Keep on doing what you are doing; I am confident you have even more successes waiting for you on the horizon. As you work to achieve your latest fitness/health/wellness goals, perhaps you should send all those people who have been telling you that you are wasting money a link to my article. Maybe it will help them become enlightened. Take care and stay strong! :)

      July 16, 2014
      • Marie DeSilva

        I shared the link of Facebook and have saved the article on my computer to share with others in the future. At our gym they have the big 5 pound fat glob people can pick up. I wish they had the 5 pound muscle one to compare it to.

        July 16, 2014
        • That’s great to hear; thank you so much for spreading the word. :) It feels really good knowing that others are reading this information and finding it to be helpful. Perhaps you can ask your gym to get a 5 pound muscle replica to use as a comparison next to the muscle model?

          July 17, 2014
  • Just Keep Swimming

    As a person who is in the morbidly obese range, who strength trains 3x a week consistently, I am constantly searching for TRUTH in fitness “plans”. I have been on a weight loss journey for most of my life with varied successes combined with even more failures. My biggest pet peeve is the saying that a pound of muscle weighs more than a pound of fat when a pound is a pound. Thank you for addressing that. I am currently trying to get away from that number on the scale; a hard habit to break. Thank you for Truth. I wish more people would read this and remember it!

    July 16, 2014
    • Thank you, “Just Keep Swimming”… I am glad you found my article to be of value and I think it is great that you are strength training 3 times a week – that is amazing. Keep at it and whatever you do, do not give up. :) Have you consulted with a wellness professional for assistance with a program? Working with a qualified personal trainer, holistic lifestyle/nutrition coach and/or physician may help you gain more truth and answers when it comes to fitness and nutrition plans. If you would like to talk with me in greater detail about fitness/health programs, you can contact me (Jen Regan) at info@bamboocorefitness.com. Thanks again and please feel free to share my article with others.

      July 16, 2014
  • […] Article: One pound of fat versus one pound of muscle – clearing up misconceptions. […]

    July 16, 2014
  • […] A Pound is a Pound Many people say that muscle weighs more than fat, but in reality, a pound is a po… […]

    July 16, 2014
  • geri07

    This article busts a lot of misconceptions I hear floating around in conversations. I love the clarity but also the patience you have as you explain things to the reader. You use clear examples and stay factual. I know I’ll be sharing this so thank you in advance!

    July 16, 2014
    • Geri07 – You are welcome! Thank you very much for your compliments and for reading my article. It feels good knowing this information will be sent to others.

      July 16, 2014
  • Anthony

    I appreciate this article and the point that’s is making! The content is fantastic and I think more people need to realize that the scale is not the primary determinant in progress towards goals.

    One piece of constructive criticism though with your opening statement/paragraph. Though you are correct that a pound is a pound, that does not take away from the fact that muscle weighs more than fat. In all honesty, the rest of the paragraph after the first two sentences completely contradicts your opening statement. The fact that muscle is a denser substance hence requires less volume to equate to a pound than fat, would in fact, support the statement that muscle is indeed heavier than fat. Your example of bricks vs. feathers for instance. Yes, 1 pound is indeed 1 pound, but that does not change the fact that 1 feather weighs .00125 lbs and a brick weighs 2-3 kg (approx. 5 lbs).

    Though I understand the point you’re trying to make, simple mis-statements such as this could possibly serve to hurt credibility in future articles. I thank you for taking the time to present such wonderful facts and point this out to the population though as this type of thing needs much more attention in the US.

    July 16, 2014
    • Hi Anthony,
      Thank you for replying to my article, “One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions .” I appreciate your constructive feedback and agree with you that the wording of my first paragraph was poorly constructed and I can see how others could have misunderstood the points I was trying to make. I have since made some edits and am hopeful that my new wording is more concise. Many thanks, Jennifer

      July 16, 2014
    • b2curious

      Thank you Anthony, you’ve spared me the trouble of writing a much lengthier reply. I think I’ve heard someone, once, say that a pound of muscle weighs more than a pound of fat. I had to correct them. Whenever I hear people say that muscle weighs more that fat, I’ve understood it in the context that for the same volume, muscle weighs more than fat. The rest of this article pretty much supports that statement.

      That being said, I am pleased to see advice such as: avoiding chronic cardio, lifting heavy things, and eating real, clean food, getting plenty of rest/sleep, etc making up the rest of the article.

      July 17, 2014
  • Barbie

    Can I ask where you get the 1 lb. of fat to keep as a f’at pet? lol I would love to have one as a reminder and to show my students.

    Thanks

    July 15, 2014
  • […] Read The Full Article HERE […]

    July 15, 2014
  • […] From Jennifer M. Regan, care of bamboo core fitness […]

    July 15, 2014
  • Laila Hamdan

    I weigh 235 and started training with a trainer 3 times a week for the past 3 months my question is I am always
    Tired and feel maybe I am training to many day

    July 15, 2014
    • Hi Laila, thanks for your comment. First, congrats to you for committing to a training regimen for the past three months. That is great! Unfortunately, your question is difficult for me to answer without knowing more about you and your health history, current medical records, nutrition regimen, lifestyle, etc. Have you discussed this concern with your personal trainer? Perhaps he or she can provide you with more insight? What are your workouts like? Is each session performed at a very high intensity? Another suggestion for you is that if the fatigue is chronic, you may want to meet with a doctor, nutritionist, and/or holistic lifestyle coach. Tiredness can be the result of many things. Yes, overtraining is one possibility, but fatigue can also be related to stress, diet, lifestyle habits, sleep patterns, illness, food allergies/intolerances, etc. A professional should be able to help narrow this all done for you. If you are interested in learning more about the services I provide as a holistic lifestyle/nutrition coach and personal trainer, feel free to contact me (Jen Regan) at info@bamboocorefitness.com. Thanks and good luck!

      July 15, 2014
  • Darren

    I’m not being funny, but you’re stating the obvious really.

    When someone says that muscle weighs more that fat, they are talking about being based on the same physical size of each. It would be completely retarded to say that 1lb of muscle weighs more that 1lb of fat! In fact, comparing a weight to an equal weight is something that only a moron would do, I mean seriously! 1lb of AIR weights the same as 1lb of fat, anyone that thinks any different should be shot in the face, or at very least neutered!

    However 1 cubic inch of muscle DOES weigh more that 1 cubic inch of fat. Therefore, stating that muscle weighs more that fat is true and perfectly valid.

    July 15, 2014
    • Hi Darren, thank you for your feedback. I have been in the fitness/health industry for over 13 years and sadly my experience has shown that there are people who do indeed believe that one pound of muscle weighs more than one pound of fat. I have heard it over and over again and it is the most bogus statement ever. I believe they are confusing density and volume with actual weight. I agree with you that it is such a ridiculous statement. As an experiment, go on a social media site such as Twitter and type in “muscle weighs more than fat”… if you do this, you will see that indeed, people out there have convinced themselves that muscle weighs more than fat tissue. There are multiple Tweets where people say the words “muscle weighs more than fat”…that one shouldn’t focus on the scale because muscle weighs more than fat. Again – bogus and there’s confusion out there. It’s actually a pet peeve of mine because I hear it so often, which is one reason why I wrote this article. I have no idea how the misconception came about, but people say it ALL the time in the fitness world. To say that these people should be shot in the face or castrated… well, that may be overkill? Perhaps a little education thrown at them would be more appropriate? ;) Anyway, thanks again for your comments – I appreciate them! – Jen

      July 16, 2014
  • Last night I cried at SW group because the scales registered another gain after weeks of following Jillian Michaels and now using weights , my diet is amazing and my feeling of wellbeing icredible yet this one thing upset me so badly, I am slowly losing inches and my body changing, this article has helped me imensley and I know the scales will always affect me but maybe not so much now

    July 15, 2014
  • John

    Who they hell says a pound of fat weights more than a pound of muscle?

    July 14, 2014
    • susan

      A pound is a pound. Whether it’s a pound of feathers or a pound of bricks. Obviously the pound of bricks takes up way less space than the pound of feathers. Same analogy with fat vs muscle. Thank you for your attention.

      Susan B.

      July 15, 2014
    • Hi John, unfortunately, the sad reality is that A LOT of people say this statement often (and they actually believe it!). Sadly, the people who say this sometimes also call themselves health, fitness, and wellness professionals. It truly blows my mind. I have had clients tell me that even their primary care physicians have told them that “muscle weighs more than a pound of fat.” When I hear this, I cringe and tell my clients that it is time for a new doctor, nutritionist, wellness practitioner, etc.!!!

      July 15, 2014
  • Chris

    This was so interesting! Thank you!!

    July 14, 2014
    • You are welcome, Chris. Thanks for taking the time to read my article – I am happy that you found it interesting!

      July 15, 2014
  • If you search for the truth, you will eventually be given a opportunity to receive. Fantastic, no nonsense explanation and instruction.
    Be prepared. I found this reading between the lines for the real knowledge. great work Jennifer.

    July 04, 2014
  • gogirl68

    I can’t thank you enough and I wish I could get this IN MY HEAD. I am 170lbs and have been for a long while. I have even dropped from a 12 to a 10, but that scale is the death of me. I tell myself not to get on it, but then I feel so much skinnier and do it anyway….turns into such a love/hate. I know I am healthier and want to be for a long time, so will continue, but to be so close to 150 and feel like it is not achievable is very frustrating. Thanks for the reminder and maybe eventually I will learn

    July 01, 2014
    • You are not alone. Many people across the world are going through the exactly same thing as you are right now. Stay tough. Keep reminding yourself about how you feel, how you look, and what your clothing sizes read. Some of my clients have found it helpful to start a journal – a diary can be a great place to write down all of the positive feelings you are experiencing while following a lifestyle change program… This can be helpful during those times when you feel frustrated or when you may want to give up. Good luck!

      September 05, 2014
  • Nuno

    Hi Jen, great article.
    I’m about 7 weeks into a resistence training program and i’ve been plotting my weight down every 2 weeks. I noticed your article focuses on weight loss instead of weight gain but i was wondering if you could explain something that i’ve noticed in my training. Weight wise i’m pretty much the same as i started, strength has increased and also it looks as though i am much more muscular and also leaner. I’ve gone from about 15% body fat to around 12%. I was wondering why im barely seeing any increase on the scale? I know it could be from multiple factors but maybe you have a different thought? Thank you

    July 01, 2014
    • Hi Nuno, you are right – this could be because of multiple factors. It is hard for me to give you a precise answer because I do not know what you have been doing for training during the 7 week period (including resistance exercises and cardiovascular exercises) and I also do not know anything about your current fitness level/experience, hormonal makeup, starting weight, genetics, age, gender, stress levels and nutrition profile/regimen.

      Building muscle mass is a much slower and difficult process than losing fat tissue and it is a process that requires a lot of hard work and patience. For you, it is possible that you have replaced fat tissue with muscle mass – which will make the scale number look similar to when you started. The rate at which an individual gains muscle mass varies based on several factors, but in general, it is a lot easier for a beginner to gain muscle at a faster rate than a more experienced person. For example, beginners may gain 1-1.5% of their total body weight per month in muscle mass, where as intermediates may gain .5-1% of their total body weight per month, while more experience lifters may gain .25-.5% of muscle mass per month.

      Because you are seeing a change in body fat percentage and your body appearance, these are good signs and I would not worry too much about the scale numbers. Gaining strength is important because continuing to increase strength will eventually require an increase in muscle mass/size.

      What are you doing for a resistance program? What do your workouts look like?

      To gain muscle mass, be sure to lift heavy things, perform big, compound movements that really shock your system with intensity and power, keep your cortisol (stress) hormone low, increase your caloric intake, eat cleanly, eat often and eat lots of animals and plants, and be sure you are including adequate recovery in your regimen. Heavy lifting exercises that you should include are squats, deadlifts, pullups, rows, snactches, cleans, presses, etc.

      Promoting muscle growth requires the avoidance of excess amounts of hormones like cortisol. Cortisol is a stress hormone that has catabolic properties (meaning that it eats/wastes muscle). If you are in a constant state of physical, physiological or psychological stress, your cortisol levels will be high which will increase serum amino acids by breaking down muscle and preventing/inhibiting protein synthesis and muscle growth – and this will impede your efforts to gain body weight. So make sure you include proper recovery in your routine, get adequate amounts of sleep, eat healthy foods, and keep your stress levels low. Overtraining and a poor diet will be counter productive to weight/muscle gain. The more intense your session is, the more rest you should take post workout.

      I hope this helps some. If you have more questions, please do not hesitate to ask. Thanks and good luck with your program! – Jen

      September 05, 2014
  • Tina

    4 years ago I started a learn to run program. I weighed 103, 5’3″ tall, 36 yrs old. I pretty quickly gained 5 pounds. Most importantly I could run! In my younger days I did crazy things to be small, and wasn’t concerned about being “fit”- just skinnny. Anyways, what my concern is now, is that I gained another 5 pounds and am now 41 years old…and worried that this increase is not like before- muscle, and the beginning of gradual mid-life muscle decrease/ fat increase. The thing is I am still an avid runner -have ran 8 Half-Marathons, strength train twice a week, run 3 days a week, bike 1 day, and take a break 1 day. I do eat plenty(unlike before at 103 when I skipped meals)- and a year ago even tried counting carbs and lost the 5 pounds (but found out it was just water). I guess my question is- I accepted the initial 5 pounds to be muscle, but can the latest 5 be muscle as well? Or more likely water? My waist has possibly gone up an inch, from 24 to 25…I was not good about taking measurements before-just used the scale. Thanks for this info!

    July 01, 2014
  • Ella

    This is such an amazing read that I had to share it with my friends. I’m glad to have found this article. I’ve been trying to loose weight and am overly obsessed with the scale. I’ve been running and doing some weight training but the scale isn’t going down any more. I’m about in the 25% body fat scale. This article is a very good reminder that I’m losing FAT and Gaining Muscle and that is why my scale is not moving. Thank you so much!!

    June 28, 2014
    • Hi Ella, Thank you for sharing my article with your friends. It is nice to hear that this information is spreading to others. You are right – if you are working out you are most likely losing fat but gaining muscle. Focus on how your body feels… how your clothes fit… how you look. Find someone to help record some measurements… Circumference measurements are a great way to keep track of what’s going on with your body. Also beware of overtraining. Sometimes when we become obsessed with the scale we work out too much and at a high intensity. This type of overtraining can impede weight loss. Make sure you are scheduling rest/recovery days into your program. These are great times to focus on flexibility and mobility work. Good luck and back away from that scale for now! :)

      June 28, 2014
  • Great post – I appreciate the info.

    June 17, 2014
  • […] next reason strength training is important for women? The comparison between muscle and fat. You’ve probably heard the statement about muscle weighing more than fat. This is false. A […]

    June 14, 2014
  • Bill in Stockton

    Excellent article. I’m 61 and weigh 183 – about 13 lbs. over what I’d like to weigh. So I started a couple weeks ago on a reduced calorie diet with daily exercise – a combined calorie deficit of about 600-700/day. So I weighed myself after the first week and, lo and behold, I hadn’t lost any weight. Big disappointment. After reading this article, I not only feel better (mentally), but now I “get it!” The scale is banished (for now). Thanks for the very enlightening article!

    May 19, 2014
    • Hi Bill in Stockton, thank you for checking out my article. I am so happy to hear that you are banishing the scale for now. Good luck with your fitness/nutrition journey. Please keep me posted on your progress and if you need any help along the way, don’t hesitate to ask. Take care and don’t give up! – Jen

      June 26, 2014
  • laney

    This has been an interesting read and im happy to see that i seem to be doing things correctly. I have been doing a training programme for 3 months, i do regular exercise a mix of cardio and muscle building and i have managed to loose 12.3 kilos a massive 6 inches from my waist and 7 inches from my hips, it would be interesting to know what my weight loss would total up to had i just done cardio and lost fat and not put on any muscle weight, any idea if this could be calculated?

    May 15, 2014
    • Hi Laney, first of all, CONGRATULATIONS on your successes! Your hard work, perseverance, and commitment is truly paying off for you. You lost 13 inches from your hips and waist – that is incredible and impressive!!

      I am not sure it is possible to calculate what your weight loss would have been if muscle mass was not increased. This is because a lot of variables factor into weight loss.

      We would need to learn the specifics of what you were doing for activity during that period (type of activities, duration, intensity, etc.). To be accurate, various laboratory tests to determine how efficiently your body burns calories would need to be completed. It would be important to determine your BMR/RMR (basal and resting metabolic rates – the rate at which your body expends energy while at rest), your TDEE (total daily energy expenditure – the total amount of calories an your body burns in a given day), and we would have to track specifics about your daily/weekly caloric intake. Lab tests may include a VO2 Max test (which determines the maximum amount of oxygen you can utilize during intense or maximal exercise), an aerobic threshold test, comprehensive blood profiles, and stress/hormone indicator tests. Other factors would include whether or not you have any food allergies/intolerances/sensitivities, etc. I think even with all of this data it would be hard to determine/guess what your weight loss would have been. However, it would be interesting to know!

      It sounds like you are moving in the right direction. One suggestion I have for you is to look into getting your % body fat calculated. Knowing your body fat percentage will give you an excellent baseline and will help you track how much fat you are losing and how much muscle mass you are gaining. Body fat percentage paired with the circumference measurements you are currently recording will provide you with powerful data tracking information.

      Keep up the great work and I wish you continued success in the next few months! – Jen

      June 27, 2014
  • Greetings! Veery useful advice in this particular post!
    It is the little changes that will make the most significant changes.
    Thanks for sharing!

    May 04, 2014
  • jennifer

    nice

    April 30, 2014
  • John Doe

    I liked this article a lot.

    Been driving too much, and sitting on a chair in the office way too much.. and the weight has just gone up and up for several years now. I ended up being 32kg over the BMI i want and used to have.

    Finally I took a grip of the situation 2 month ago, and cut chocolate espressos at the office (that is an extreme calorie bomb) , redused my Coca Cola usage to 1 liter during the weekend and I also started to replace 3 of the meals with a low carb, high protein shake with very few calories.
    I’m also walking 12km a day, and attend the gym for 2 hours a day. I’m not sure how much muscle mass I have gained. I don’t think it is that much.. but maybe 1kg a month.
    I have just started to use my bicycle to and from work, but appart from sore thighs I have not noticed any extra weight loss. I guess thight muscles will grow too. At least the thigh/quadriceps muscles burn every day.. and when I stand up in the morning I feel like I’m 40 years older. And I’m sore and feel uncomfortable for the first 15 minutes of the bike trip. The trip is just 10km (home-work-home), but some of the hills makes my thighs really burn.
    I hope that it will be better in 4-6 weeks time, when the muscles is used to it and grows stronger. I also hope it will increase the weight loss with another 500g a week.

    I’m loosing 1kg of body fat every week, and it works great.
    Feel better in shape all ready. I’ve only lost 8kg during these 2 month, but the effect is really good. Everything is easier.. the walking and the time I spend in the gym just flies by.
    I’ve found a good way to spend the time exercising, by multitasking – so I still have time for family, the kids, studies, work and other activites.
    When I walk, I listen to audiobooks and in the gym I have brought with me the laptop so I can watch a TV series when on the thredmill and another episode when I’m on the excersise bike. That way, I “save” time in front of the TV and reading books. There are surprisingly many audiobooks that match up with my curriculum at the university. Anyway..for the next hour I use other machines, and can not see TV shows or movies, but by then over an hour has gone by (about 500Kcal), and the body feels great. The next hour feels more like 20 minutes.
    My only worry is if the skin on my tummy will reduse enough in size as I loose the next 24kg, to reach the weight I want. Would hate to spend money on plastic surgery to reduce extra skin… not just the money.. but the surgery in general.

    April 21, 2014
    • Thanks for sharing your story, I really enjoyed reading about your weight loss/”get healthy” journey. You have made the decision that you want to make this a lifestyle change and I praise you for that! Congratulations on all of the changes you have made thus far – from adjusting your dietary habits, to moving more, to making fitness a priority in all aspects of your life. Your attitude and commitment is great and I am happy you have dug deep to find the motivation to stick with your programs. You story is inspirational and I hope others will read this and become motivated too! If you have any specific questions, please email me at info@bamboocorefitness.com. You can also check out my Facebook page – https://www.facebook.com/bamboocorefitness – I post motivational quotes as well as fitness/nutrition tips and advice on that site. Keep up the amazing work and don’t give up. I am confident you can reach your goals! :)

      June 28, 2014
  • Way cool! Some extremely valid points! I appreciate
    you writing this write-up plus the rest of
    the website is extremely good.

    April 19, 2014
    • Thanks for following my site and thank you for your support!

      June 27, 2014
  • Dave

    I have a brand of scale that measures weight and fat percentage. Is this percentage accurate and equivalent to the percentages referred to in your article?

    April 01, 2014
    • Hi Dave,

      Body-fat scales use a technology called Bioelectrical Impedance Analysis (BIA) to estimate how much body fat you have. When you step on sensors on the scale, an electrical current passes through the body. Because muscle contains much more water, it conducts electricity better than fat does, so the greater the resistance, the more body fat you have. The scales use formulas to calculate a body-fat percentage from this resistance information, along with other data that you enter (height, weight, age, gender). Some also include hand electrodes to better estimate overall body fat.

      Unfortunately, body-fat scales are not always accurate. Many variables can impact the results, including the quality of the scale, your hydration level, when you last ate and exercised, air temperature, and even whether your feet are calloused, sweaty, and/or dirty. Studies have found that different body-fat scales produce widely varying readings and that these often differ from standard methods of fat measurement. For example, in a study published in Obesity Facts in 2008, scales with only foot electrodes underestimated body fat in people with high levels of body fat and overestimated it in leaner people. (I find this to be true for me – body-fat scales usually give me a higher reading than results recorded by the calipers). Even the scale manuals say the devices may be less accurate for elderly people, highly trained athletes, children and people with osteoporosis.

      Whether or not you get a true analysis, what you can do is use that number to gauge your progress. But you must be consistent when you weigh yourself, so do it at the same time of day, drink/eat approximately the same amount, don’t do it directly after exercising, and use it in a room that is generally a stable temperature.

      Utilize the body fat scale as a means of tracking trends rather than focusing on what that number is or comparing that number to what you think your body fat should be. You may want to ask a health-care professional or fitness specialist to perform caliper measurements on you – you can then compare the results to your home scale.

      If you are looking for more accuracy, two of the most accurate methods of measuring body fat percentage is Hydrostatic Weighing and Dual Energy X-ray Absorptiometry (DEXA). Hydrostatic weighing requires being submerged in a specialized tank of water. The test takes about 20-30 minutes, costs around $100-150, and is available at research labs, universities, and/or hospitals. DEXA uses a body scanner with low dose x-rays and the results divide the body into total body mineral, fat-free soft (lean) mass, and fat tissue mass. DEXA also allows for body fat distribution analysis, so you can see with precision how fat is distributed in various parts of your body. The procedure takes about 10-20 minutes and costs around $250.

      Hope this helps!

      June 27, 2014
  • Michelle

    Very encouraging article … thank you

    March 21, 2014
    • You are most welcome, Michelle. I am so happy you found “One Pound of Fat Versus One Pound of Muscle: Clearing up the Misconceptions” to be encouraging. Have a great day! – Jen

      June 27, 2014
  • Jane Johnstone

    What a great artical. I weigh myself far too often and in 4 days alone I have gained 2.5 pounds. I have been good and healthy with my food but I have also done 6 hours of trapeze, running and swimming in 4 days. I normally do 4 hours of trapeze a week and 1 hour of either running, swimming or biking. Will be interesting to see how my weight and body image goes after 3 months of heavy training.
    Many thanks JJ

    March 18, 2014
    • Hi Jane,
      Thank you for stopping by and for reading my article. Try not to get discouraged. It is common for us to gain weight before we lose weight, especially after beginning a new fitness and nutrition regimen. One thing I recommend is for you to make sure you are making time for appropriate recovery as well. Balance is important. It sounds like you are working out a lot – which is awesome, but I wouldn’t want you to get into a situation where you are overtraining, because that can negatively impact weight loss and progress. Make sure you are eating properly and stretching pre and post workouts. Also, sleep and rest is VERY important… one of the most important puzzle pieces to weight loss and getting healthy. Be sure you are scheduling days of rest into your calendar and that you are not cutting your sleep short. The time during which we sleep is one of the most important times for the body when it comes to repair and recovery. :) A lack of sleep and rest can create havoc on your hormones and can set up an environment for overtraining. Good luck and please keep me posted on your journey!! :) – Jen

      March 18, 2014
  • I echo earlier comments. This is very encouraging. I am learning a lot about the science of weight loss. I see now why previous attempts have failed. I now do high intensity interval training and it has been great for me. I started off very weak with weights. But, now 2 months later I see a difference in my coordination and ability. I was always a good runner, but in a physical rut because I was inconsistent. Now, I take the class at Orange Theory and I love it. I have only lost 4-5 pounds, but I have seen 4 inches come off my thighs- 2 inches off my hips 1 of my arm and waist. I want to get leaner and I hope I am on right track. The part of this article that really touched me is that a pound is 3500 calories of energy that your body hasn’t used. This really made me think. I would like to get lean now more than ever. Thank you for this information. I shared this article on FB.

    February 20, 2014
    • Nichelle,
      Thanks so much for reading my article. I love that you found it to be encouraging. Losing four inches off your thighs and two inches off you arm and waist is a huge accomplishment! Congratulations on your success. :) Thanks for sharing my article and I wish you even more success in the days to come. Good luck and please stay in touch! :) – Jen

      February 24, 2014
  • Natalie

    Thanks so much – this is exactly the kind of article I have been looking for… I have been exercising, calculating calories and ensuring I eat a high protein, low carb diet – and upping my carb for exercise only… I am visibly getting smaller – my double chin is gone, my arms are smaller, my engagement ring is falling of me and yet – the scales have not moved at all – nada, zilch, zero in over a month. For someone who has spent her life on diets and being guided by the scales it is a hard concept to get over. If it was not for the noticeable physical changes, I would have given up a long time ago…. Getting my body fat measured in a couple of weeks time and can’t wait – I know it will be good news.

    February 18, 2014
    • Hi Natalie,
      Remember to embrace all of the changes you have noticed. These are all results of the committed efforts you have put into your lifestyle. I am happy to hear that you are not giving up and still working hard. Good luck with your body fat testing. Please let us know how you make out with the results. I love your positivity. Keep up the positive thinking and the great work! Take care and keep your head up! :) – Jen

      February 24, 2014
  • Debra

    Were you watching me this morning? How did you get my story so perfectly? Yes, I was on the scale, disappointed, off the scale, wow, I do look smaller, so why the same weight? Back on the scale, should I adjust it down? No, that never works. I can’t believe it! I do look smaller. I must be doing something right with my new healthy diet and consistent exercising, so forget the scale!

    Thank you so much for clearing up the confusion and shock the scale gives me. I am now more encouraged to keep up with my new lifestyle because obviously it is working!

    February 13, 2014
    • Hi Debra,
      I am glad you have come to the realization that watching the scale can be depressing and demotivating. Kudos to you for committing to a new diet and exercise program. Like you said in your comment, what you are doing is working – so keep it up and don’t quit now. :) Please keep me in the loop on how your progress is coming along and do not hesitate to contact me if you have any questions along the way. Enjoy your new lifestyle and embrace all of your accomplishments! Best, Jen

      February 24, 2014
  • David

    Great Article,

    I started working out about six months ago. In the first 8 weeks I didn’t lose any weight… but did go from a size 36 relaxed to 32 regular jeans. About 8 weeks in I started losing a steady 5 lbs per month.

    Another interesting phenomenon that I would appreciate learning about is the rate of improvement of cardiac vs muscle endurance vs tendon and ligament strength.

    Highly fit trainers seem to take for granted that the above three systems improve at the same rate. As a middle aged and obese runner, I have found that ligament and tendon development is quite a bit slower. As I have gotten more fit, I work out with a lower heart rate than when I started. Otherwise I had all sorts of ankle and knee problems plus two stress fractures.

    Once I figured out to slow down and focus on gradually increasing the volume the injuries stopped.

    February 03, 2014
    • Hi David,
      Congratulations on your recent weight loss success! I admire your consistency as well as your commitment to your program. It sounds like you are on the right track. I am happy to hear that you have been able to tune into your body and have learned the pace that is appropriate for you. When beginning a fitness and wellness program, it is imperative that you listen to your body’s needs and progress slowly and intelligently. Keep up the great work and please keep me posted with your progress. I would love to hear more about your wellness journey! :)

      February 24, 2014
  • Samantha

    WOW! Thank you so much for this wonderful article. I am experiencing this issue. I have been working out 6X a week with a program, but I’ve gained 3lbs. I look different, but the scale is very discouraging. This is exactly what I needed to hear. I will keep going and eventually reach my goal. Thank you again for the support!!!

    January 24, 2014
    • Hi Samantha,
      You are welcome. I am happy you found my article to be helpful! Congrats on staying consistent with your program – that is awesome news! Continue to remind yourself how different you look and feel now in comparison to before you started your program. The scale doesn’t tell you the whole picture. Also, it is sometimes common for us to gain weight before we lose it. Your 6x/week program sounds pretty intense. Make sure you are giving your body the rest and recovery it needs (with sleep and proper nutrition) and do not let yourself fall victim to overtraining. Overtraining can work against us when it comes to getting more fit and weight loss. Good luck with everything; hang in there – you got this! :) – Jen

      January 26, 2014
  • Evied

    This is a fantastic article, I have been on a weight loss journey since April 13 and looking seriously at what I eat and the fact I do not excercise (op’s). I wanted something I could take into my slimming club that dispells the mith of fat V muscle weight being the reason why weight has not been lost, i.e. “well I have been do lots of exercise but not lost any weight, that’s because muscle weighs more that fat” WRONG!!!!! so now I have something to go back with, thanks, I’ll keep this website on my favorites for more updates :-)

    January 20, 2014
    • Hi Evied, thank you for your comment.

      First, congrats on sticking to a weight loss plan – it sounds like you have been dedicated to paying attention to your nutrition for several months now – that’s great! I love that you are planning to share my article with others at your slimming club. You will have to keep me posted on how people react. In the meantime, you may be interested in looking at another article I wrote that discusses why resistance training is important/beneficial for long term weight loss and overall health. You can check it out here: http://bamboocorefitness.com/qa-why-is-resistance-training-important-for-long-term-weight-loss/ . Do you plan on adding exercise to your program in the near future?

      Good luck with your weight loss journey and please let me know if you have any questions along the way. Take care, – Jen

      January 21, 2014
  • This was a wonderful article and I really like the rigour and positivity of this site.. I’ve learned a lot already. Wish I could hop along to your studio in South Natick to feel the vibe.

    January 15, 2014
    • Hi Anastasia,
      Thanks so much for your kind words and for taking the time to check out my site. I’m happy to hear that you are enjoying my articles. :) Knowing that others appreciate what I am posting makes what I do quite fun! You are more than welcomed to visit my studio. Where do you live? – Jennifer

      January 15, 2014
  • I was beginning to write just a “fun fact” about the difference in size between muscle tissue and adipose tissue, and I came across this article. What a great job explaining all of it in detail! I think it’s hard for people to believe or conceptualize the fact that muscle is more dense than fat, making you leaner regardless of the number on that scale. It’s all about how you feel and how your clothes fit. That’s how I like to tell people to gauge it. I think this is sooo important to emphasize to people who just do straight cardio and don’t incorporate strength training. You did a great job writing about the benefits of both and how they work to make you leaner, healthier, and more fit. Thanks so much for the comparison. I hope it’s ok to share this link on my blog, I think the pictures are great, and so are you! Bravo! ;) ~Dana

    December 30, 2013
    • Thank you for the kind compliments, Dana. I really appreciate the support! :) You are exactly right; it is difficult for people to conceptualize the fact that muscle is more dense than fat and to understand that it is okay if the scale numbers don’t always lower. Unfortunately, our society has put too much emphasis on the importance of what the scale “shows us.” We need to reverse this way of thinking because it only sets people up for negative feelings of frustration, confusion, hopelessness, etc. I am glad you liked my article – thank you for taking the time to visit my site and read it. Yes, you can share my link on your blog – I would love that. Thanks again. Cheers! – Jen :) [PS: What kind of blog do you write?]

      January 05, 2014
  • […] Muscle burns more calories than fat (read more about this here). […]

    December 27, 2013
  • Diane Pietro

    HI Jennifer
    Thanks for the nice article. The reason I found your article is because I was feeling down about the scale. I am strength training with a trainer so the numbers are not moving. I decided to go see what a lb of fat vs a lb of muscle looks like and your article came up.

    How I combat the scale blues is by setting different goals so I know I am making progress. clothing size or endurance are two of them. I am also concerned about my liver health so changing the PH balance of my body has become important. These goals help me measure my progress as well as just the scale. I also set goals outside of my training to help me move forward such as taking a class in photography,(which by the way I use to document my progress each month by taking a picture) Each month I give myself three new goals. They could be things like getting to bed before 11pm every night. Learning a new healthy recipe once a week. Becoming more organized. Currently I am learning Italian so one of my goals is to take a lesson at least 4 times a week. I think people seem to believe that losing weight will change their lives. It doesn’t . It changes your appearance your health but not your life. I believe it is important to visualize who you want to be and while you are losing weight and to start changing your lifestyle to become who you want to be.

    December 25, 2013
    • Hi Diane,
      Thank you for your detailed response to my article and for your honest reflection on how you combat the “scale blues.” You have put into place some great techniques into your daily and weekly routine! I love how you have decided to incorporate goal setting into your lifestyle and have addressed both personal and fitness aspects of your life. Visualizing the big picture and breaking things up into manageable “pieces” is key when trying to stay focused and moving in the right direction. Whenever you feel down about the scale – step away from it for a bit, take a look at your photos, remind yourself how good you feel in your clothes, reward yourself when you are able to succeed with your immediate, short-term and mid-term goals and refocus. If you happen to not accomplish all that you had planned on a typical day or during a week, that is okay too. Just acknowledge what you did not get done, shake it off, put it aside, and set out to do better the next day or next week, etc. We are all human and can never be perfect all of the time. That’s what’s exciting about life – it is constantly moving and challenging and we have to adapt in order to flow with it. When we adapt, we can learn some amazing things about ourselves. Keep up the great work – and please stay in touch about your progress and what you continue to learn during your health, wellness, and fitness journey! Thanks again for sharing your experience. All the best to you! :) :)

      December 27, 2013
  • […] don’t change doesn’t mean all that exercise is going to waste. And because muscle has a much greater density (it takes up less volume than an equal mass of fat), it’s possible to get visibly slimmer […]

    October 29, 2013
  • […] Next I want to talk about weight, which is just about as inaccurate as BMI and probably even more misunderstood. The idea that there is an “ideal” weight is a complete lie. As I said before, muscles weighs much more than fat, So if you are building any amount of muscle, which you should be if you are attempting to get fit (I will cover this in a post soon), then weighing yourself is not going to be an accurate way to measure how successful you have been. Information with images of fat and muscle comparison: http://bamboocorefitness.com/one-pound-of-fat-versus-one-pound-of-muscle-clearing-up-the-misconcepti… […]

    October 25, 2013
  • […] doesn’t mean all that exercise is going to waste [1] [2]. And because muscle has a much greater density (it takes up less volume than an equal mass of fat), it’s possible to get visibly slimmer […]

    October 07, 2013
  • […] Or, if you want to see what five pounds of fat looks like compared to five pounds of muscle, click here (the photo is kind of gross, you’ve been […]

    August 20, 2013
  • […] Image Source: 1 2 3 4 […]

    June 30, 2013
  • […] inches…I hope that makes sense. (Here’s a link to pics of lb. of fat vs lb. of muscle, http://bamboocorefitness.com/one-pound-of-fat-versus-one-pound-of-muscle-clearing-up-the-misconcepti…)  So keep track of your measurements as well…you may be making progress but it isn’t […]

    June 05, 2013
  • […] not about more.  It’s about efficiency.  Efficient and quick sessions that focus on building muscle mass will aid in producing long-term weight loss […]

    January 09, 2013
  • Slothy

    Awesome article….thanks!

    January 09, 2013

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