Muscle vs. Fat : De-bunking the Myth

"Muscle weighs more than fat!"

Muscle is, in fact, more dense than fat. 

If you were to weigh "equal portions" of both, muscle would weigh more.  

To say that 1lb. of muscle weighs more that 1lb. of fat though, is false. 

1lb.= 1lb.  Any way you weigh it!



Muscle takes up "less space" than fat.

That's why two people can be the same height and weight and look completely different. 



  • Increased Metabolism - For every added pound of muscle, you need to consume an additional 100 calories to maintain it.
  • Muscle Burns Fat - Since muscle is active tissue it burns calories quicker than fat, which aids in fat loss.
  • Improved Appearance -  Muscles give your body lean, beautiful curves.





The scale is fickle.  

The numbers move up and down on a daily basis, due to when you last ate, your level of hydration, and speed of digestion. 

These numbers are not a true reflection of your health.

Stay off the scale!



I prefer to keep track of my progress with measurements.  

This way, you only have to measure 1x per month, and it's a much better reflection of how your body is changing.  

For example: You can lose 5lbs. but not see a reflection of the loss on the scale.  However, if you are tracking your measurements, those measurements better reflect the changes in your body.  Plus, you should be able to tell that your clothes are fitting better. 

I measure the following areas:

  • Neck
  • Biceps
  • Ribs
  • Smallest part of waist
  • Across the belly button
  • Widest part of Hips
  • Upper thigh



There are a few options that vary in price as well as accuracy.

  • Dexa Scan - This test is a bit pricey, but provides VERY accurate results.  It also provides information regarding bone density and muscular imbalances.
  • Bio-Electrical Impedance - Your hydration will greatly effect the results of this test.  I recommend testing upon waking before you've had anything to eat or drink.
  • Hydrostatic Weighing - Also known as under water weighing.  If you're in the LA area, check out Body Fat Test at



Whatever method you choose, keep it consistent.  Don't compare results from different testing methods.

Be aware of your timing. 

Strive to do your testing the same day of each month at the same time.  Especially if you're female.  Ladies, we know how much our bodies can fluctuate during our cycles.  Pick a point in your menstrual cycle and stick with it.