BLOG 13 MUSCLE VS FAT

BLOG 13 MUSCLE VS FAT

We have all heard the saying, “Muscle weighs more than fat”. For a girl made up of mostly muscle, this saying eases my mind when stepping on the scale (another reason why the scale isn’t the tell-all indicator of success). I felt like I was writing an episode of Myth Busters for this BLOG. Ultimately, one pound is one pound no matter what it is made up of. However, muscle is denser than fat and more metabolically active. To clarify, “Muscle takes up approximately four-fifths as much space. Two people may be the same height and weight, but the person with a higher body fat percentage will wear a larger clothing size”(http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/).

To me, a healthy lifestyle includes a strength training program and not a fear of “getting too bulky”. Muscle is attractive and having tone and definition means you have less fat. Furthermore, “The truth is that muscle tissue will burn seven to 10 calories daily per pound. Fat burns two to three calories daily per pound. Replacing a pound of fat with a muscle, therefore, helps you burn an additional four to six more calories each day, says Cedric X. Bryant, chief science officer for the American Council on Exercise. If you utilize a strength training regimen, you can expect to gain 3 to 5 lbs. of muscle mass in three to four months, bringing your net caloric effect to 15 to 30 calories per day” (http://www.livestrong.com/article/438693-a-pound-of-fat-vs-a-pound-of-muscle/).  
 Having muscle is important because it helps reduce the risk of injury by protecting and surrounding the joints. As we age, our muscle strength decreases, so by continuing a strength training program, we are better setting ourselves up for injuries in the future related to the hip bones or other areas that could get hurt during a fall. Having more muscle increases stamina, endurance, and stability. Muscle also helps with the prevention of diseases. My diabetic clients will be happy to hear, “The primary etiology of type 2 diabetes mellitus is insulin resistance (or lack of responsiveness of insulin). Research and clinical data indicates that higher deposition of adipose tissue can further increase insulin resistance (thereby worsening the glucose utilization and insulin response). However, if adipose tissue is replaced by muscles, the peripheral utilization of glucose increases (since exercising muscles do not require insulin for the uptake of glucose)” (http://www.med-health.net/Benefits-Of-Muscular-Strength.html). Muscle strength also helps with cardiovascular related breathing functions, prevents constipation, and one is less likely to develop hypertension and hyperlipidemia.

On the other hand, having too much body fat can cause sleep apnea, female infertility and irregular menstrual cycles, strain on the joints, risk of cancers like gallbladder, colon, and breast, and development of type II diabetes. Other research states, “People with high body fat and insulin resistance tend to have lower levels of adiponectin, a beneficial hormone that breaks down fat and promotes insulin sensitivity. Excess fat also affects your body's production of leptin, a hormone that controls appetite. When fat cells get smaller in size, leptin levels decrease, triggering an increase in appetite. When fat cells get bigger, leptin levels increase, signaling the body to eat less” (http://www.livestrong.com/article/552291-high-body-fat-negative-effects-on-hormonal-structure/). Other research states, “High body fat, particularly around the waist, is associated with metabolic syndrome, a condition with a constellation of symptoms that include insulin resistance, glucose intolerance, high blood pressure, abnormal cholesterol levels and high blood triglycerides” (http://www.livestrong.com/article/552291-high-body-fat-negative-effects-on-hormonal-structure/).

The scale can be confusing when trying to lose body fat and starting an exercise program. Initially water weight is lost, muscle is being built, and truthfully the body is responding to a new array of functions so there isn’t always an immediate “loss” to be had. It takes time and choosing to get fit the correct way is a lifestyle change. When done right, one can avoid having lose skin or mood shifts and feeling constantly deprived. Rapid weight loss doesn’t mean permanent weight loss. Once the weight comes off, the work continues. There is still life to live, so it’s important to find a path that works according to your needs. Feel good about even the smallest achievements and find strength in the ability to commit to a goal. Know that you always have me as your biggest supporter, never here to judge, only to see that you do what needs to be done according to the goals you have set and told me.