The Internet is full of pictures of the visual comparison of fat and muscle. The essence of the pictures is that fat and muscles of the same mass have a completely different volume, that is, muscles are heavier than fat. For example, this picture is very popular:

This photo is far from the truth, since the density of fat in human body averages 0.9 g/cm
muscle density - 1.3 g / cm. The difference, of course, is significant, but not by so much, but approximately by how much:

But still impressive, isn't it? If we consider the question "heavier muscle or fat?" in terms of cellular structure, it can be clearly answered that muscles are heavier because their cells have a higher density compared to fat cells. It turns out that fat is much more voluminous than muscle, and lighter. And two people of the same height and weight can be of different sizes. That is why weight without indicators of volumes and calculation of the percentage of fat mass is not a confirmation aesthetic beauty both men and women.

Bodybuilders weigh by muscle mass, and they have their own aesthetic beauty. A man with excess body fat and with the same weight has no aesthetic beauty.

The same applies to women who love to flaunt their low numbers on the scale. Women of short stature and with minimal muscle mass especially like to show their weight advantage, weighing very little to the surprise of everyone else. Remember, the numbers on the scales are not an indicator. The numbers are this:

Did you see the difference? The body weight may be the same, but the composition is different. A high-quality and aesthetically beautiful composition is beautifully defined muscles and a thin layer subcutaneous fat. And just a number on the scales is not beauty, it's just a number.

There is also such a moment when, after a series of weight gains and losses, the numbers on the scale seem to be stable, but the body composition is no longer the same as before:

I explain how this redistribution of fat and muscle and the change in body composition occurs. During a hunger strike, that is, another low-calorie diet, the body begins to first of all self-destruct muscle tissue. Since it is muscles that burn calories. By destroying muscles, the body insures itself against hunger strike. Less muscle means fewer calories required. After restoring excess nutrition and returning to the original weight, the body intensively accumulates fat. Therefore, visually the body becomes larger due to a decrease in the amount of muscle and an increase in the percentage of fat.

Unfortunately, the body itself destroyed the muscles, and it will not build them up on its own. Increase only exercises with large free weights. No walks on fresh air and running will not give muscle gains. And it is also quite naive to think of the female half of the population that exercising with free weights will instantly turn them into athletes with hypertrophied muscles. To do this, you must systematically expose your body to huge loads and use appropriate stimulating supplements, since the female body is generally not inclined to build muscle. And hypertrophy also requires medical stimulation. But to aesthetically tighten the body and slightly increase the muscular frame - this is quite within the power of absolutely any young lady.

And you more muscle or fat? Tell!

The Internet is full of pictures of the visual comparison of fat and muscle. The essence of the pictures is that fat and muscles of the same mass have a completely different volume, that is, muscles are heavier than fat. For example, this picture is very popular:

This photo is far from the truth, since the density of fat in the human body is on average 0.9 g/cm
muscle density - 1.3 g / cm. The difference, of course, is significant, but not by so much, but approximately by how much:

But still impressive, isn't it? If we consider the question "heavier muscle or fat?" in terms of cellular structure, it can be clearly answered that muscles are heavier because their cells have a higher density compared to fat cells. It turns out that fat is much more voluminous than muscle, and lighter. And two people of the same height and weight can be of different sizes. That is why weight without indicators of volumes and calculation of the percentage of fat mass is not a confirmation of the aesthetic beauty of both men and women.

Bodybuilders weigh by muscle mass, and they have their own aesthetic beauty. A man with excess body fat and with the same weight has no aesthetic beauty.

The same applies to women who love to flaunt their low numbers on the scale. Women of short stature and with minimal muscle mass especially like to show their weight advantage, weighing very little to the surprise of everyone else. Remember, the numbers on the scales are not an indicator. The numbers are this:

Did you see the difference? The body weight may be the same, but the composition is different. A high-quality and aesthetically beautiful composition is beautifully defined muscles and a thin layer of subcutaneous fat. And just a number on the scales is not beauty, it's just a number.

There is also such a moment when, after a series of weight gains and losses, the numbers on the scale seem to be stable, but the body composition is no longer the same as before:

I explain how this redistribution of fat and muscle and the change in body composition occurs. During a hunger strike, that is, another low-calorie diet, the body begins to first of all self-destruct muscle tissue. Since it is muscles that burn calories. By destroying muscles, the body insures itself against hunger strike. Less muscle means fewer calories required. After restoring excess nutrition and returning to the original weight, the body intensively accumulates fat. Therefore, visually the body becomes larger due to a decrease in the amount of muscle and an increase in the percentage of fat.

Unfortunately, the body itself destroyed the muscles, and it will not build them up on its own. Increase only exercises with large free weights. No walks in the fresh air and running will not give muscle gains. And it is also quite naive to think of the female half of the population that exercising with free weights will instantly turn them into athletes with hypertrophied muscles. To do this, you must systematically expose your body to huge loads and use appropriate stimulating supplements, since the female body is generally not inclined to build muscle. And hypertrophy also requires medical stimulation. But to aesthetically tighten the body and slightly increase the muscular frame - this is quite within the power of absolutely any young lady.

Do you have more muscle or fat? Tell!

Body size largely depends on the percentage of fat in it.

The higher it is, the greater the threat to health with excess weight.

When you measure your body fat at a club or at the doctor's, the meter will show you the percentage of fat, water, and muscle. Together they make up 100%.

While the water content in the body remains virtually unchanged, the variables are the content of fat and muscle.

The more your muscle mass the less fat you have (and vice versa).

Which is heavier fat or muscle?

Specific gravity muscle tissue three times the specific gravity of fat.

The ideal body fat percentage is

Why does the body need fat?

If the percentage of fat is lower, it is not always good for health. Fat is necessary for the body, it protects internal organs, such as kidneys, and keeps you warm in cold weather.

Turn fat into muscle?

You can't turn fat into muscle. Because you can burn fat and build muscle. It is foolish to believe that one goes into another!

If you decide to reduce your weight and do strength exercises, the percentage of body fat decreases, and muscle mass increases. This is good because:

Increases physical strength

Energy is added

Increases metabolism

Improves muscle configuration

Cellulite is reduced

The figure becomes better (in men, the muscles become more distinct; in women, the outlines become smoother)

Weight increases

Reduced risk of diseases associated with being overweight or obese

A large percentage of body fat is harmful. It leads to the following:

Increased risk of diabetes or other diseases associated with being overweight or obese

Decreased energy

Metabolism slows down, obesity

The body becomes lethargic

For determining desired size can not be used as an indicator of the percentage of fat content.

Eg, Katya's body fat percentage was 19%. She wore clothes size 46. But the waist of this woman was too wide, and the muscles were so large that the clothes did not fit well. The jeans didn't fit on her. She had perfect percentage fat, but she wanted to wear a smaller size. She was advised to change her diet.

Body fat percentage can be used as a guide, but not the only one.

Today it is generally accepted that it is impossible to grow muscle and burn fat at the same time, especially for experienced trainees. However, in a number of scientific studies, the opposite has been proven: it is still possible, but there is BUT.

There is still a lot of debate in the world of fitness and bodybuilding about whether we can do these two physiologically opposite things at the same time.

We on Zozhnik have long placed a text in the “annals” section, and now we are debunking this unequivocal statement (with subsequent amendments to the indicated article).

So, when is it possible to simultaneously burn fat and increase muscle mass.

Expert: Losing fat mass and increasing muscle at the same time is possible for beginners

To begin with, let's turn to the opinion of one of the leading experts in the fitness industry - Lyle McDonald. In his note Adding Muscle While Losing Fat, he notes the ability to achieve body recomposition (as in the US they call simultaneous fat burning and muscle growth) beginners, especially those who have solid fat reserves.

McDonald says that when people first start lifting weights, they quickly grow in strength and muscle mass under any conditions. All this is explained by simple logic - newcomers who have not trained before have an untapped potential for increasing strength and muscle mass.

The situation can be compared to two decanters of water of the same volume - one of which is empty (these are beginners), and the second is almost full (experienced trainees). Compared to a full carafe, an empty carafe will hold a lot more water (it has more potential to hold more liquid).

Based on the observations, MacDonald concludes that beginners are able to grow muscle tissue even on a calorie deficit (thanks to which adipose tissue is lost) - after all, their muscles have not previously received a stimulus for growth and therefore have a greater reserve than trained athletes.

Another case MacDonald talks about is people returning to strength training after a long break. During a break in strength training, not only strength indicators decrease in previously engaged people, but part of the muscle tissue is also lost due to the fact that the muscles have not received a training stimulus for a sufficiently long time to maintain their volumes (not to mention growth). In addition to this, during the break, people who refuse to train also increase the percentage of fat in the body. As a result, a man who had given up training for a long time took a few steps back and thus freed up space in an almost full jug.

4 Studies Proving Simultaneous Muscle Growth and Fat Loss in Beginners

First, let's take a look at the research that confirms that beginners (especially those with big amount excess weight) are able to grow muscle and lose fat at the same time.

Study #1

Back in 1993, experts from the University of Nebraska volunteered to find out whether muscle hypertrophy was possible in conditions of energy deficiency.

Organization of the study: Within 3 months, scientists observed 14 obese men. The participants were divided into 2 groups of 7 people: the first group did not train, and the second group did weight training.

To compare the results before and after the experiment, a biopsy was taken from all participants (taking a piece of tissue for further research) from the wide lateral muscle of the thigh.

results : after 90 days both groups lost an average of 16 kg of weight, of which 24% were lean, and 76% fat. However, compared to the group that did not exercise, in the second group, the cross-sectional area of ​​the wide lateral muscle of the thigh increased significantly.

Conclusion : In obese beginners, along with significant weight loss and a reduction in body fat percentage, strength training during calorie restriction can lead to muscle growth.

Study #2

In 2000, an experiment by Boston specialists was presented in the journal Annals of Nutrition and Metabolism, the purpose of which was to study the effect of combining low calorie diets with high protein and strength training on body composition in overweight people.

Organization of the study: in a randomized 12-week study, 38 overweight people took part, who were divided into 3 groups:

• Group #1 was only in a calorie deficit, missing 20% ​​of their maintenance levels,
• Group #2 combined the same low-calorie diet with strength training and a high protein intake (1.5 g/kg body weight) using a protein supplement, casein hydrolyzate,
• Group 3 followed the same plan as group 2, but consumed whey protein hydrolysate instead of casein.

Results: After 12 weeks of testing, participants from all 3 groups lost an average of about 2.5 kg of weight.

Dieting group #1 saw their average body fat percentage drop from 27% to 25% (-2% difference).

Group #2 (diet + exercise + casein) reduced their body fat percentage from an average of 26% to 18% (8% difference).

Group No. 3 (diet + training + Whey Protein) reduced the percentage of fat in the body from 27% to 23% (the difference was 4%).

In terms of muscle tissue, it remained unchanged in the first group, while the casein group gained an average of 4 kg of muscle, and the whey protein group gained 2 kg of muscle.

Conclusion: From this study, we can again conclude that overweight beginners are able to achieve body recomposition, especially if they consume enough protein.

Study #3

Next, consider a 2011 study conducted by researchers at McCaster University in Ontario. The aim of the researchers was to find out how daily training (strength and/or aerobic) and a low-calorie diet with different amount protein and calcium will affect body composition in overweight or obese women.

Organization of the study: 90 overweight or obese women took part in a randomized study lasting 16 weeks, who were divided into 3 groups:

1. High protein and dairy group (30% protein, 15% of which was dairy),
2. Moderate protein and dairy group (15% and 7.5%),
3. Moderate protein and low dairy group (15% and<2%).

All participants were in conditions of energy deficit at the level minus 500 kcal from the maintenance level.

The subjects combined aerobic and strength training, exercising 5 times a week under supervision, and doing it on their own on the weekends. The workouts were designed in such a way that about 250 kcal was spent in one session.

results : All 3 groups lost an average of 4.3 kg of weight, while between 8 and 16 weeks, participants in the first group (high-protein diet with lots of calcium) lost more fat than the rest.

Simultaneously with the loss of fat in the first group, an increase in muscle mass was noted, especially between 8 and 16 weeks.

The amount of muscle tissue in the group that consumed 15% protein with 7.5% from dairy remained unchanged.

The group that consumed a moderate amount of protein and little calcium did not retain, but lost an average of 0.7 kg of muscle tissue.

Conclusion : A calorie-deficient diet combined with strength training, adequate protein, and increased intake of dairy products results in a greater improvement in body composition in women, characterized by greater loss of visceral and subcutaneous fat, as well as the growth of lean muscle tissue. The possibility of muscle growth while losing fat in overweight beginners is once again confirmed.

Study #4

Finally, to wrap up a block on simultaneous fat loss and muscle growth in beginners, here is one of the latest studies, which was presented this year in the January issue of The American Journal of Clinical Nutrition.

The purpose of the experiment: to determine how increased protein intake in a severe calorie deficit and in combination with strength training will affect body composition.

The study lasted 4 weeks. 40 overweight men were divided into 2 groups of 20 people: the first group consumed 1.2 g of protein, and the second - 2.4 g of protein per 1 kg of body weight. In addition, all participants significantly restricted their calorie intake to 40% of what they needed to maintain their weight.

Each week, all subjects trained as follows:

- 2 days - circuit strength training for 3 sets of 10 repetitions with the last set performed to failure,

– 2 cardio workouts of moderate and high intensity,

– 1 test workout on a bicycle ergometer for a while,

– 1 circuit plyometric workout using your own body weight.

Immediately after training, the participants consumed a serving of whey protein.

results : participants in the high protein group (despite a significant calorie deficit) gained an average of 1.2 kg of muscle mass in 4 weeks, while participants in the control group (who consumed 2 times less protein) remained almost unchanged. In addition, the group that consumed 2.4 g of protein per 1 kg of body weight lost an average of 4.8 kg of fat mass, while the control group lost 3.5 kg.

In addition, the scientists noted that training at a sufficiently high intensity (participants performed 3 sets of 10 repetitions in each exercise) could also make a significant contribution to the results.

Conclusion : In the short term, in overweight beginners, even with a significant calorie deficit, muscle growth is possible if a high protein intake is combined with strength training.

What about experienced ones? Is it possible to burn fat and build muscle at the same time for those who have been doing strength training for a long time?

In his book The Ultimate Diet 2.0, McDonald notes that once people move from beginner to more advanced, it is extremely difficult for them to achieve body recomposition.

However, the expert notes that if a person sticks to a very small energy deficit (minus 200 kcal per day from maintenance levels) combined with intense strength training, it is possible that in tiny steps he can still grow muscle and burn fat at the same time. At the same time, Lyle emphasizes that at some point experienced trainees reach the point of developing muscle mass or reducing the percentage of body fat, at which the simultaneous burning of fat and muscle growth becomes clearly impossible.

4 studies with experienced trainees

Of course, Lyle MacDonald's opinion is extremely authoritative (especially since the specialist refers to physiology and research data), but in order to finally dispel the doubts of readers that body recomposition in experienced trainees is not a closed issue, let's turn to specific scientific data.

Experienced Research #1

In 2012, a group of scientists (Paoli et al.) conducted an experiment, the purpose of which was to test how a ketogenic (low-carbohydrate) diet would affect training performance in professional gymnasts.

Organization of the study: 8 professional artistic gymnasts weighing about 70 kg took part in the study lasting 1 month. During the experiment, the athletes maintained their usual training volume by dedicating about 30 hours per week to training. The diet of the subjects consisted of such products as beef, veal, poultry, fish, ham, eggs, parmesan. The athletes also ate raw and cooked green vegetables, which were consumed ad libitum.

The total amount of carbohydrates during the experiment was only 22 grams.

Participants consumed a lot of protein: at the rate of about 2.8 grams per 1 kg of body weight. In addition, the athletes took daily herbal extracts, as well as 1 capsule of a multivitamin.

results : at the end of the experiment, the weight of athletes on average decreased from 69.6 kg to 68 kg (naturally with a calorie deficit), fat mass decreased on average from 5.3 kg to 3.4 kg. Accordingly, the percentage of fat decreased from 7.6% to 5%, and muscle mass increased slightly, but still increased - on average from 37.6 kg to 37.9 kg.

It is important to note that, unlike many other professional athletes, as a rule, gymnasts do not use anabolic steroids, so the likelihood that muscle growth in these experienced athletes while burning fat was due to pharmacology is cut off to a minimum.

On the subject of steroids. Former gymnast and coach of the US National Junior Gymnastics Team Christopher Sommer, in his interview for T-Nation, noted that it is very important for gymnasts to develop explosive strength, if possible, without a large increase in muscle mass. Therefore, they do not take anabolic drugs: steroids stimulate the growth of muscle mass and can only reduce absolute strength indicators, which will negatively affect the results of the gymnast.

Conclusion : Scientists have concluded that athletes who follow the keto diet are able to improve body composition without the negative impact of such a dietary approach on training performance. It is worth noting that the study lasted only 30 days; in addition, scientists talk about the main drawback of the experiment, namely, a very modest number of participants.

Experimental Study No. 2

The following study involving experienced exercisers was presented in 2015 in the Journal of the International Society of Sports Nutrition. The aim of the experiment was to determine how a very high protein intake (3.4 g/1 kg of body weight) combined with strength training using the principle of periodization would affect body composition, training performance, and the health of men and women with strength training experience. .

The experiment lasting 8 weeks involved 48 men and women with an average body weight of 74.5 kg, who were divided into 2 groups:

1. The group with normal protein intake (women and men with an average strength training experience of 2.4 years) consumed an average of 2.3 g of protein per 1 kg of body weight,
2. The high protein group (women and men with an average strength training experience of 4.9 years) consumed an average of 3.4 g of protein per 1 kg of body weight.

It should be noted that relative to their usual diet, compared to the first group, the group with a high protein intake as a whole consumed significantly more protein and calories.

All participants trained 5 days a week, using the principle of periodization in order to increase muscle mass and strength.

results : despite the significantly lower amount of calories and protein consumed compared to the second group, group 1 gained an average of 1.3 kg of total weight, while the second not only did not increase its weight, but also reduced it by an average of 100 grams.

Moreover, the first group on average lost significantly less fat mass - minus 0.3 kg versus minus 1.6 kg for the group with high protein intake. Percentage-wise, the normal protein group reduced body fat by an average of 0.6%, while the high protein group reduced body fat by an average of 2.4%. Both groups also gained 1.5 kg of muscle mass..

The results are presented in the table below:

*NP - group consuming 2.3 g of protein per 1 kg of body weight, HP - group consuming 3.4 g of protein per 1 kg of body weight, BW - total body weight, FFM - lean mass, FM - fat mass, % BF is the percentage of body fat.

Despite the results, this study does not give a 100% answer to the question of whether people with experience in strength training are able to build muscle and burn fat at the same time.

Researchers mention an individual (genetic) component in response to exercise and eating style. For example, in both groups there were people who gained up to 7 kg of lean mass and lost up to 4 kg of fat. There were also participants who were losing muscle and gaining fat. This once again confirms the idea that each of us is individual - someone is able to achieve body recomposition even after several years of strength training, but someone is not.

Experimental Study No. 3

We also note that a year earlier, a group of scientists led by the same researcher Jose Antonio conducted an almost identical study. The only difference was that people with more impressive strength training experience took part there (on average, 8.9 years); They also did not use the principle of periodization during the experiment and took 1.8 g or 4.4 g of protein per 1 kg of body weight.

As a result, scientists found that the group with a lower protein intake gained both lean mass (1.3 kg) and fat mass (0.3 kg), and the group that consumed 4.4 g of protein got rid of 0.2 kg of fat mass. and added 1.9 kg fat-free. However, again, the organization of the study left much to be desired.

Experimental Study No. 4

In conclusion, we present another study in which professional athletes took part. In this case, the researchers set out to study how a mild (average minus 469 kcal/day) or severe (minus 791 kcal) energy deficit, combined with strength training, would affect body composition, strength, and power in professional athletes.

At the end of the experiment, both groups of participants significantly reduced the percentage of body fat, while the group with a moderate calorie deficit increased muscle mass by 1.7-2.5%, while the group with a sharp deficit remained almost the same as before. research.

The experiment involved 24 professional athletes, but they were football players, volleyball players, hockey players, taekwondo players, cyclists, gymnasts, biathletes, athletes and other athletes, but not power athletes.

Note that the specifics of the sports presented above do not imply mandatory (and regular) exercises with barbells and simulators, so it can be assumed with a high degree of probability that they did not use their potential in muscle growth to a large extent.

As you can see, with experienced trainees, everything is much more complicated - there are few studies, and all of them leave more questions than answers. However, the trend is noticeable.

conclusions :

In general, we can conclude that the simultaneous burning of fat and growth of muscle mass is possible both for beginners and for people who have taken a long break from strength training.

As for experienced trainees, here the question is rather open than closed: it is impossible to say for 100% that they can simultaneously grow muscles and get rid of fat mass, however, the assertions that body recomposition in experienced trainees is impossible in principle are not entirely are correct.

Judging from the findings and comments from scientists, at least one long-term study in a clinical setting (where participants will be under strict observation of scientists) with a good sample of experienced trainees will be needed in the future to unambiguously answer the crucial question - are people who have passed the stage able to a beginner, at the same time grow muscles and get rid of fat?

Who most likely can't count on burning fat and growing muscle at the same time are people who have reached their ceiling in muscle growth and a very low percentage of body fat.

Please note that in this article we have only presented the available scientific data and the opinions of recognized experts, and not just baselessly attempted to undermine the established belief that experienced athletes cannot grow muscle and burn fat at the same time. We continue to look forward to well-designed studies that will purposefully investigate the issue of body recomposition in experienced exercisers.

Sources:

• L. McDonald, The Ultimate Diet 2.0,
• Adding Muscle While Losing Fat – Q&A, bodyrecomposition.com,
• E. Helms, Can You Gain Weight In A Calorie Deficit, muscleandstrengthpyramids.com,
• Donnelly J. E., Sharp T. et al., Muscle hypertrophy with large-scale weight loss and resistance training, Am J Clin Nutr. 1993 Oct;58(4):561-5,
• Demling R. H., DeSanti L., Effect of a hypocaloric diet, increased protein intake and resistance training on lean mass gains and fat mass loss in overweight police officers, Ann Nutr Metab. 2000;44(1):21-9,
• Garthe, I. G., Raastad, T. et al., Effect of Two Different Weight-Loss Rates on Body Composition and Strength and Power-Related Performance in Elite Athletes, International Journal of Sport Nutrition & Exercise Metabolism, 21, 97-104,
• Josse A. R., Atkinson S. A. et al., Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women, J Nutr. 2011 Sep;141(9):1626-34,
• Increased consumption of dairy foods and protein during diet- and exercise-induced weight loss promotes fat mass loss and lean mass gain in overweight and obese premenopausal women, EAS Academy,
• T. M. Longland, S. Y. Oikawa et al., Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: a randomized trial, Am J Clin Nutr March 2016 vol. 103 no. 3 738-746,
• J. Antonio, A. Ellerbroek et al., A high protein diet (3.4 g/kg/d) combined with a heavy resistance training program improves body composition in healthy trained men and women – a follow-up investigation, Journal of the International Society of Sports Nutrition 2015, doi: 10.1186/s12970-015-0100-0,
• J. Antonio, C. A. Peacock et al., The effects of consuming a high protein diet (4.4 g/kg/d) on body composition in resistance-trained individuals, Journal of the International Society of Sports Nutrition2014, doi: 10.1186/1550- 2783-11-19,
• All Muscle, No Iron, T-Nation.

Many athletes and people far from it are wondering what is harder: muscle or fat. A sufficient amount of controversial information exists in this regard.

Fat or weightlifter?

You can often see a common example in comparing fat and muscle: a well-fed person can weigh 100 kg and not look very beautiful, and a bodybuilder who also weighs 100 kg, but has a low percentage of fat, nevertheless looks quite aesthetically pleasing. Same weight but different shape. In the first case, the person will seem much larger in size than the second, but in the meantime they have the same weight, so what is the mystery?

Having understood the question "Which is heavier: muscle or fat in a person", everyone can clearly understand what actions he needs to take, depending on his goal of building a figure. After all, only having certain knowledge in a certain business can you competently approach the solution of the problem.

Fat or muscle - which is heavier?

Having understood this topic, you can clearly understand why there are such cardinal differences in weight and appearance. When considering the question "heavier muscle or fat?" from the point of view of cellular structure, it can be clearly answered that muscles are heavier, since their cells have a higher density compared to fat cells.

Muscle cells contain protein and water, while fat cells contain only fat, or lipids. You do not need to have special knowledge in the field of body structure to understand that protein with water, they are muscles, will be much denser in composition than fat.

Functions of body fat

Fat is not a useless phenomenon, its critical level is a threat to health, so you need to responsibly approach the process of losing weight. Layers of fat protect the internal organs and provide an additional source of warmth in cold weather, which explains the decrease in metabolism in winter, as the body tries to conserve fat reserves.

Having learned the answer to the question "fat or muscle - which is heavier", many are trying by all means to get rid of fat, which exceeds in volume, but it should be understood that there is a limit beyond which it is not advisable to go.

The lowest fat level threshold for a woman is 12%, then problems can begin both with appearance and in a feminine way. Men, on the other hand, can feel great at 5% body fat.

However, a high percentage of fat is also harmful to the body, as the likelihood of developing diabetes increases, energy decreases, metabolism slows down, and lethargy sets in.

Why doesn't the weight change?

Due to the difference in weight between muscle and fat, when losing weight, weight can stand still. In the process of sports activity, both fat is burned and muscle mass is built up. Due to the fact that the proportion of body fat may be lower than the proportion of muscle, a stagnant effect of weight change can be created. In other words, two processes occurred simultaneously - fat went away and muscles increased.

Based on this, you should not attach great importance to the numbers on the scales. Visually, you can see changes, a decrease in volumes in certain areas, but remain at the same weight.

Many believe that if you work out in the gym, the figure will in any case become athletic, whether they initially have fat or muscle. Which is harder - burning lipids or building lean mass?

You need to understand that fat does not pass into muscle. Intensive loads, of course, reduce body fat in a certain sense, but a good result can only be achieved by restricting carbohydrates.

Heavy bones?

A full person has a large proportion of fat in the body, while the proportion of muscle and bone tissue changes slightly. It is impractical to believe that weight can increase due to bone growth, since even a 10% change in the proportion of bone tissue leads to only 1-1.5 kg.

You can achieve a dramatic increase in weight, subject to the presence of physical activity and proper nutrition, since muscles are heavier than fat and bones. Because of this, the athlete will have a large muscle mass and weight, respectively. Although, according to the classification of acceptable parameters and weight, he will belong to the overweight group, while having a low percentage of fat reserves.

Today there is a so-called bioimpedance analysis, which allows you to calculate the percentage of muscle and in the body. Based on this, we can conclude whether a person needs to lose weight or gain weight.

When wondering if fat or muscle is heavier, there are many factors to consider that influence weight gain.

In some cases, for example, in premenstrual syndrome in women or in heart disease, weight may increase due to fluid retention in the body. In this case, you must consult a doctor. But still, almost everyone is associated with excess fat.

Understanding the question "Which is heavier: muscle or fat?", It is important to pay attention not only to weight, but also to the distribution of fat in parts of the body. So, a woman, even with excess weight, can look harmoniously built, due to the uniform distribution of body fat throughout the body.

The ratio of the volumes of the hips and waist, taken as the norm, for women is 0.7, for men - 1.

Figure Types

There are two female types - "pear" and male - "apple".

People belonging to the first type have a concentration of fat on the buttocks and in the lower abdomen.

Those who belong to the second type have deposits, usually in the upper body. These people are prone to obesity, diabetes, ischemia, and atherosclerosis.

You need to be aware that weight does not play a big role, it is much more important what this weight consists of. The same weight of fat and muscle will look different. How? many will ask. So, for example, 1 kg of muscle takes up a volume 2 times smaller than 1 kg of fat.

To replace fat with muscles, you need to eat protein and give up harmful foods, then you will no longer worry about what is heavier - muscle or fat in a person.