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Muscle Weighs More Than Fat, By Volume - Fitness Fact #6


fat vs muscleMuscle weighs more than fat, true or false? 

It's true that 5lbs of muscle weighs exactly the same as 5lbs of fat, so technically the preceding sentence is false. 

The idea that's typically being explained, however, is true.  By volume, five pounds of fat is lumpy, fluffy, and just plain takes up more space inside of your skin than five pounds of muscle.  Additionally, fat has a way of finding the worst possible places to park itself, and doesn't offer you all that much assistance when it comes to improving your metabolic rate.

Trading in some fat for muscle, even if your overall body weight doesn't change, is a good idea because the added muscle will:

  • Improve Your Body Shape
  • Make You Stronger
  • Raise Your Resting Metabolic Rate
  • Protect Your Joints From Injury
  • Help You Maintain Good Posture

Improve your body shape within a few short weeks when you add only a few pounds of muscle.  Unlike fat, muscle won't squish awkwardly over the top of your jeans or wobble around when you move.  If you want to improve the shape of your upper arms, work your shoulders, triceps and biceps.  If you're concerned about a saggy bottom or flabby thighs, work your glutes, hamstrings and thighs.  Adding muscle alone won't give you the final shape you're after, but if you also lose a few pounds of fat you'll be smiling when you look in the mirror.

A few pounds of muscle will make you stronger.  Whether lifting small children or carrying a few boxes to help your new neighbors move in, a little additional strength is always an advantage.  Your joints and back will thank you too.  Muscles help to keep our bones in proper alignment, and that protects your joints from injury.

Good posture not only helps you feel and look more confident and attractive, it provides another layer of injury protection and gives your balance and coordination a boost.

If you want to burn fat while you sleep, you need to raise your resting metabolic rate.  Adding a few pounds of muscle is the simplest and safest way to do that because five pounds of muscle requires more calories at rest than five pounds of fat.

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So according to that logic Air and Iron are the same weight because 5lbs of iron weighs the same as 5lbs of compressed air?
Posted @ Friday, August 08, 2014 10:32 PM by Sam
I prefer 1 lb of muscle, just like I prefer 1 lb. of cotton than 1 lb of iron to be dropped on my head.
Posted @ Saturday, September 06, 2014 2:19 PM by tony
How do i reduce/tone saddlebag thighs?
Posted @ Friday, November 14, 2014 1:57 PM by Narissa
Sam, compressed air is measured in psi. In other words it is how hard it is pressing outwardly onto each square inch of surface area in the container. If you were joking I apologize. 
Tony, it's the shape and speed of the object that matters when it is being dropped on your head. We imagine that a pound of iron would look like a brick, but it's possible that it could be hammered out into an ultra thin sheet and placed lightly on your head. The cotton could be woven tightly into a dart and shot like a missile. In other news.. I just wasted the last 10 seconds of my life.
Posted @ Thursday, November 20, 2014 8:38 AM by Casey
The best way to improve health is skipping dinner. Have some vegetable broth before bed and go to sleep early ( before 9 pm ). Make your own meals processed food and that means no restaurants. When you can't be doing the physical activity you isometrics.
Posted @ Monday, January 12, 2015 7:21 AM by elishebabb
So what you are saying is... a cubic inch of muscle weighs more than a cubic inch of fat! And that´s what the saying means, "Muscle weighs more than fat!" Why complicate it?
Posted @ Tuesday, February 03, 2015 6:00 AM by jason
5 lbs is 5 lbs regardless of what is being weighed, what changes is volume. 5 lbs of: 
Air = 108549.7 in3 
Fat = 153.8 in3 
Water = 138.4 in3 
Muscle = 130.6 in3 
Iron = 17.6 in3 
If air is compressed then the density changes, so the volume would be reduced, if it is compressed to the point of becoming a liquid, @ -319 F, then 5 lbs: 
Liquid Air = 159 in3
Posted @ Monday, March 09, 2015 8:58 AM by Charlie
Since it is easier to conceptualize gallon, then 5 lbs of: 
Air = 403.79 gal 
Liquid Air = 0.59 gal 
Fat = 0.57 gal 
Water = 0.51 gal 
Muscle =0.49 gal 
Iron = 0.065 gal 
Posted @ Monday, March 09, 2015 9:09 AM by Charlie
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Oh my gosh. Your statement "5 lbs of muscle weighs exactly the same as 5lbs of fat" is so silly! Any two things that both weigh 5lbs are obviously both 5lbs! You really need to remove this sentence as it discredits your whole website.
Posted @ Wednesday, July 01, 2015 9:33 PM by Donna
So a golf ball weighs the same as a ping pong ball? Lead weighs the same as pumice? No!!! Muscle weighs more than fat. If you cut that 5 lbs of fat to be the same size as the 5 lbs of muscle, the fat would not equal 5 lbs. Because its lighter!!! Your article continues the odd misconception that when people say "muscle weighs more than fat" we're saying a pound of muscle weighs more than a pound of fat - WE ARE NOT! We aren't stupid. We are talking about volume! We are talking about why you are losing inches but gaining weight - or just not losing weight. So any "health expert" sites repeat the same nonsense, it's quite mind boggling.
Posted @ Saturday, August 29, 2015 3:00 AM by Lindsey
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