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07.03.2014

Muscle vs fat energy use, how to get good abs - For Begninners

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The reason behind this is because bodybuilders want to keep as much muscle weight as possible and ONLY get rid of the body fat. Another downside of this is that if you give in to a craving and have a large unhealthy meal after not eating for hours you could end up seeing a lot of that stored as fat. The best is to try to activate as much muscle growth as you can while still trying to lose the fat, because ideally we all want to have some (even though you may not want a lot) muscle definition once we lose the ‘weight.’ And for the benefits of having muscle, as has been discussed previously. Thus if you work out and do not eat some form of protein to help repair your muscles, your body will start to breakdown your muscle tissue as it has nothing to build it up with. So by weight training you are forcing your body to use your muscles and keep them there, or better yet to grow.
The purpose of this website is to inspire and motivate other likeminded people and to share any useful information that we have gained throughout our own experiences.
The truth is that when placed on a scale, one pound of fat is going to weigh the same as one pound of muscle – just like one pound of bricks is going to weigh the same as one pound of feathers. So yes, muscle seems to weigh more because there is a difference in the volume between the two. By increasing your lean muscle mass through resistance and body weight training, you will help your body burn more calories. As a fitness professional, I do not like to over-emphasize the point that muscle tissue burns more calories than fat.
The more muscle you have, the more calories you will burn while at rest and this is exciting.
In my opinion, knowing that muscle can help balance insulin sensitivity and blood glucose levels within the body is of greater interest than one pound of muscle burning an extra four calories more than one pound of fat. Your total body weight represented on the scale may be the same as when you started your weight loss program, BUT if you are building muscle mass and losing fat tissue, your body composition will be much different.
Remember, as mentioned before, muscle and fat differ in density. One pound of muscle is going to occupy less space (volume) within the body than one pound of fat.
When you have more muscle and less fat, you become more firm and will lose inches from places such as your waist, hips, buttocks, thighs, etc.
Body composition testing is a great assessment tool to use when embarking on a fitness program. Body composition is the term used to describe the different components that, when taken together, make up a person’s body weight. When the body has a greater percentage of fat compared to lean muscle mass, the body will appear heavier than when that number is lower. As you can see from the diagram above, if we put a physically active 160 pound woman with a 25% body fat next to another 160 pound woman who is inactive and has a 45% body fat, we will visually see differences. The more muscle mass will cause her to burn a tad more calories than her 45% body fat counterpart, even while she is at rest.
Use it as a fitness resource to record your workouts and use it nutritionally as a food log. These jiggly replicas of fat have the power to keep you on track with your health and fitness goals.


When a client comes to me disappointed that they have only lost one or two pounds of fat, I have them put the fat replica in their hand (same one as in the photo on the right) for a visual representation of what they just removed from their body.
The several benefits of muscle mass (such as improved insulin sensitivity and increased metabolic efficiency) make it worth one’s while to implement a strength training program that will build muscle within the body (and lose fat). Proper nutrition and mindful lifestyle habits will be integral when it comes to gaining muscle mass and improving body composition. Most times if someone is quite overweight we hear the expression “I just need to lose weight.” When it comes to bodybuilding and fitness related competitions it is extremely vital to lose FAT and not lose weight per se. It’s a bodybuilders dream to be able to see the scale staying at the same weight but the skin fold measurements (body fat measurements) decreasing each week.
So while you will see the scale decreasing, this is really not the most efficient way to do it as you are sacrificing all your muscle in the process.
That’s why the need arises to constantly ingest protein to supply your muscles with amino acids to maintain and repair them. To lose FAT and maintain muscle you need to do some weight training, cardio and a low calorie diet. Where the confusion comes in is that muscle and fat differ in density (muscle is about 18% more dense than fat) and one pound of muscle occupies less space (volume) than one pound of fat. When a cubic inch of muscle and a cubic inch of fat are measured, the cubic inch of muscle will weigh more.
I feel it is an important fact to know, and can be used as a motivator when getting started with a fitness program, but I do not think it should be the primary driving force behind gaining muscle mass.
However, it is pertinent for individuals not to become too crazed (or comfortable) with the notion that their resting metabolisms (rate at which one burns calories while at rest) are going to skyrocket once they begin weight lifting and gaining muscle.
The main focus becomes all about decreasing fat, increasing muscle, and expanding the amount of calories muscle will burn at rest. It has been noted that with a 10% increase in skeletal muscle index (a measure of how much muscle is on the body), HOMA-IR (a measure of insulin resistance) saw a relative reduction of 11%.
Assess all that you have been doing and consider all of the other methods you have used and should be using to track your weight loss journey and progress. It is only expressing your total body weight – which includes fat, muscle, bones, organs, skin, etc.
The human body is composed of a variety of different tissue types including lean tissues (muscle, bone, and organs) that are metabolically active, and fat (adipose) tissue that is not. High body fat percentages mean heightened risk for diabetes, cardiovascular disease, and high blood pressure. The woman with the 25% body fat will most likely look more fit and have more muscle tissue, and because of this, will need more calories to keep all of the systems in her body running efficiently.
The leaner woman may even be able to eat slightly more calories a day and still maintain her body weight as compared to the woman with more fat tissue, while the woman with the higher body fat percentage would gain weight if she consumes more calories. The most accurate way to assess your health and fitness progress is to use a wide variety of body measurements and health markers. To get a correct picture of your progress, you must use several different methods of collecting health and fitness data.


Resistance training is also a potent stimulant of testosterone production, an important factor that favorably effects protein synthesis and muscle hypertrophy within the body. If adopting a pet fat is not an option for you right now, feel free to stop by my fitness studio to see my pet fat for a friendly reminder of how gross one pound of fat looks like. One pound of fat is going to weigh the same as one pound of muscle and one pound of muscle occupies less space (volume) within the body than one pound of fat. Yes this may very well make you lose WEIGHT, but you will definitely lose your muscle and this may not be optimal for everyday functioning.
The body stores carbohydrates in the form of glycogen, which can be used at a later stage for energy when needed.
If your body doesn’t need muscle it will try to eliminate it, that’s where weight training comes in, to maintain and build muscle. Say we take a man who weighs 100 kg at about 20 % body fat compared to a man weighing the same weight, 100 kg at about 10 % body fat.
BUT while on a low calorie diet, your protein intake needs to be relatively high to maintain your muscle. I would much rather have five pounds of smooth, lean, dense muscle tissue inside of my body than five pounds of amorphous, bulky, gelatinous fat, and I am guessing you would too!
Mehmet Oz, and personal trainers across the country happily report that one pound of muscle burns an extra 50-100 calories per day than fat. His collected data over the years has revealed that one pound of muscle, at rest, burns about six calories a day while one pound of fat burns about two calories per day. By increasing muscle and lowering their total body fat percentages, they both have been able to alter the way their figures look and feel.
They can provide a constant reminder of what one ounce, 220 calories, and one pound, 3,500 calories, of unused energy looks like within your body.
Excerpts and links may be used, provided that full and clear credit is given to Jennifer Regan and Bamboo Core Fitness with appropriate and specific direction to the original content. But the body does not store protein to use at a later stage when you need to repair your muscles. However, pound for pound, muscle and fat weigh the same and when tracking progress of a fitness program, it is very important to look at all markers of improvement, and not just the numbers on the scale. Besides being more compact in the body, there are also many health advantages to increased muscle mass.
The body is not designed to lose fat easily, so you have to continually FORCE the body to lose fat by frequently assessing your diet and training programme and making changes when needed. Since I read your article, I’ve taken measurements and photos and have seen more leaner muscle.
You will almost always hit a plateau somewhere along the line of losing fat, and this is where you need to assess everything; your diet, rest, and workout routine, and make the necessary changes.



Partner abs medicine ball
Shoulder strengthening exercises with theraband
Bent over barbell row benefits
Pull throughs workout
Kettlebell strength training program


Comments to “Muscle vs fat energy use”

  1. NightWolf:
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  2. Azeri_girl:
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  3. KOMENTATOR:
    Will see effective results if you.