5 lbs of Fat vs. 5 Lbs of Muscle
5lbs of Fat vs. 5lbs of Muscle
Hands down one of the most impactful pictures within my industry.
You hear it all the time, "muscle weighs more than fat," or "you can get lean and still have muscle."
So, is it true?
Muscle is more dense than fat, which means it will take up less space than fat. To be more precise, muscle takes up approximately 4/5ths the space of fat. Since it is denser, muscle does weigh more than fat if you compare same-size portions. 1 liter of muscle weighs 1.06 kg, or 2.3 lbs., while 1 liter of fat weighs .9 kg, or 1.98 lbs. This may vary due to numerous factors including race, being extremely lean, or being extremely obese.
The truth is that muscle will burn 7-10 calories daily per pound. Fat only burns 2-3 calories daily per pound. Your basal metabolic rate (BMR), or the number of calories your body uses when you are at rest, typically accounts for 60 to 75 percent of the calories you burn in a day.
High body fat percentages are associated with raised risk for obesity-related diseases like type 2 diabetes, heart disease, high blood pressure, breathing problems, gallstones and certain cancers. For optimal health, the best body fat range for women is 14 to 30 percent. For men, it’s 6 to 25 percent. You are considered obese if you are a woman and have more than 30 percent body fat or if you are a man and have 25 percent body fat.
What are you carrying around?
P.S. - If you're still struggling to find a weight loss program that delivers the results you are looking for, check out my Life Reset program. A 30 day program customized to fit your lifestyle, with everything you need to know to lose weight, increase energy, sleep more soundly, and finally feel great again.
Check it out >>>
P.S.S. - If you'd like a program that isn't too aggressive, but still promotes long term health change, don't miss the introductory rate of $49/month for our Health Coach 365 program! 365 days of fitness and nutrition coaching delivered right to your inbox each morning, by yours truly! Here is that link again >>>