BUILD MUSCLE AND LOSE FAT at the Same Time



Muscles and Weight Loss

Nov 3, 2011
I have been exercising for awhile. I can tell I've lost weight, but every time I get on the scale, it tells me that I weigh more. I've heard that if you gain muscles, you will weigh more. Is that true?

Yes. Often when starting a weight loss program, the scale will show an initial loss due to water weight and fluid loss. But many times the scale will start to go up even though your pants feel looser. The lesson is to focus on your body, not your weight. If you are working hard to get fit and you see a weight gain, you may be adding calorie-burning muscles!

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When determining your overall health, focus on your ratio of body fat to lean muscle mass. A pound of muscle weighs the same as a pound of fat. But the body fat is more "fluffy" and the muscle is more "dense and compact." Muscles take up less space in your body, so body weight may go up as you add compact, tight muscle mass. How do you measure your ratio of body fat to lean muscle mass? There are three ways:

*Hydrostatic weight measurement involves being weighed underwater. But submerging your body in water isn't very convenient or fun!

*A bioelectrical impedance scale--or a body fat scale--is available at most sporting goods stores. When you stand on the scale, a safe, low-level electrical signal passes through your body. You can then compute the percentage of body fat based on the resistance the signal encounters as it travels through your body.

*Lastly, there's the body fat caliper. This is fairly accurate and easy to do. Your gym should be able to help you out. A personal trainer will use this caliper to take a few measurements. Through a formula and calculation, you can determine your body fat. Remember: Muscles need more calories a day, so the more muscles you have, the more calories you burn and the more weight loss you see!

Source:Chris Freytag, author of Shortcuts toBig Weight Loss and Move to Lose.






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Date: 18.12.2018, 15:01 / Views: 34383