Comparison of fat and muscle weight. How much does fat weigh? How does excess weight appear? What is heavier - fat or muscle? What weighs more: fat or muscle?

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

There is still considerable debate in the world of fitness and bodybuilding as to whether we are capable of doing these two physiologically opposite things at the same time.

We at Zozhnik long ago placed the text in the “Annals” section, and now we are debunking this unequivocal statement (with subsequent amendments to the said article).

So, when is it possible to simultaneously burn fat and grow muscle mass?

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

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

MacDonald says that when people first start lifting weights, their strength and muscle mass increase rapidly under any conditions. This is all explained by simple logic - previously untrained beginners have untapped potential for growth in strength and muscle mass.

The situation can be compared to two carafes 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 much more water (it has more potential to hold a larger volume of liquid).

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

Another case that MacDonald talks about is people returning to strength training after a long break. During a break in strength training, people who previously trained not only decrease their strength indicators, but also lose some muscle tissue due to the fact that the muscles have not received a training stimulus for quite a long time to maintain their volume (not to mention growth). In addition to this, during the break, the percentage of body fat increases in people who refuse to train. As a result, a person 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 Show Simultaneous Muscle Gain and Fat Loss in Beginners

First, let's look at the research that confirms that beginners (especially those with a lot of extra weight) are able to both grow muscle and lose fat at the same time.

Study #1

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

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

To compare the results, before the start of the experiment and after its completion, a biopsy was taken from all participants (a piece of tissue was taken for further study) from the vastus lateralis muscle of the thigh.

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

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

Study #2

In 2000, the Annals of Nutrition and Metabolism published an experiment by Boston researchers to study the effect of combining low-calorie diets with increased protein and strength training on body composition in overweight people.

Organization of the study: A randomized 12-week study involved 38 overweight people, who were divided into 3 groups:

• Group No. 1 adhered to only a calorie deficit, receiving less than 20% of the weight maintenance level,
• Group No. 2 combined the same hypocaloric diet with strength training and high protein intake (1.5 g/kg body weight) using a protein supplement - hydrolyzed casein,
• Group 3 followed the same plan as Group 2, but instead of casein, they consumed hydrolyzed whey protein.

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

Diet group 1 experienced an average decrease in body fat percentage from 27% to 25% (-2% difference).

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

Group 3 (diet + training + whey protein) reduced their body fat percentage from 27% to 23% (4% difference).

In terms of muscle tissue, the first group remained unchanged, 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 once again conclude that overweight beginners are capable of achieving body recomposition, especially if they consume sufficient amounts of protein.

Study #3

Next, consider a 2011 study conducted by scientists from McCaster University in Ontario. The researchers' goal was to find out how daily exercise (strength and/or aerobic) and a low-calorie diet with varying amounts of protein and calcium would 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. Group with high protein and dairy product consumption (30% protein, of which 15% was dairy product),
2. Group with moderate protein and dairy product consumption (15% and 7.5%),
3. Group with moderate protein intake and low dairy product intake (15% and<2%).

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

The subjects combined aerobic and strength training, training 5 times a week under supervision, and on the weekends they worked out independently. The workouts were designed in such a way that about 250 kcal were consumed in one session.

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

Along with the fat loss, the first group experienced an increase in muscle mass, 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 moderate amounts of protein and little calcium did not retain, but instead lost, an average of 0.7 kg of muscle tissue.

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

Study #4

Finally, to conclude the block on simultaneous fat burning and muscle growth in beginners, we present 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 during 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 consumed 1.2 g of protein, and the second - 2.4 g of protein per 1 kg of weight. In addition, all participants significantly limited their caloric intake to 40% of what they needed to maintain their weight.

Each week, all subjects trained as follows:

– 2 days – circuit strength training of 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, 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 over 4 weeks, while participants in the control group (who consumed half as much protein) had almost the same amount of muscle mass. unchanged. Additionally, the group consuming 2.4 grams of protein per 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 fairly high intensity (participants performed 3 sets of 10 repetitions of each exercise) could also make a significant contribution to the results.

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

What about the experienced ones? Is it possible to burn fat and grow 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, MacDonald notes that once people move from beginner to advanced, they find it extremely difficult to achieve body recomposition.

However, the expert notes that if a person maintains a very small energy deficit (minus 200 kcal per day from the maintenance level) in combination with intense strength training, it is possible that in tiny steps he can still grow muscle and burn fat at the same time. However, Lyle emphasizes that at some point, experienced trainees reach a point in 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 readers’ doubts that body recomposition in experienced trainees is not a closed question, let’s turn to specific scientific data.

Experienced Study No. 1

In 2012, a group of scientists (Paoli et al.) conducted an experiment, the purpose of which was to test how a keto diet (low carbohydrate) would affect training performance indicators 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, devoting about 30 hours per week to training. The subjects' diet consisted of foods such as beef, veal, poultry, fish, ham, eggs, and Parmesan. The athletes also ate raw and cooked green vegetables, which were consumed without restriction.

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

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

results : at the end of the experiment, the weight of the athletes decreased on average 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 slightly, but still increased - from an average of 37.6 kg to 37.9 kg.

It is important to note that, unlike many other professional athletes, gymnasts do not typically use anabolic steroids, so the likelihood that muscle growth in these experienced athletes while burning fat was due to pharmacological use is minimized.

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

Conclusion : Scientists have concluded that athletes who adhere to the keto diet are able to improve body composition without the negative impact of this 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 the very modest number of participants.

Experienced Study No. 2

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

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

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

Note that, relative to their usual diet, compared to the first group, the group with high protein intake generally consumed significantly more protein and calories.

All participants trained 5 days a week using periodization 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 decreased 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 in the group with high protein intake. On a percentage basis, the normal protein intake group reduced their body fat percentage by an average of 0.6%, while the high protein intake group reduced their fat mass percentage 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 – body fat percentage.

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

Researchers mention an individual (genetic) component in response to training 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 lost muscle and gained fat. This once again confirms the idea that each of us is individual - some are able to achieve body recomposition even after several years of strength training, while others are not.

Experienced 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 experience in strength training took part (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, the scientists found that the group with lower protein intake gained both lean (1.3 kg) and fat mass (0.3 kg), and the group that consumed 4.4 g of protein lost 0.2 kg of fat mass and gained 1.9 kg lean. However, again, the organization of the study left much to be desired.

Experienced Study No. 4

In conclusion, let’s present another study in which professional athletes took part. In this case, the scientists 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 severe calorie deficit remained almost the same as before. research.

24 professional athletes took part in the experiment, but these were football players, volleyball players, hockey players, taekwondo players, cyclists, gymnasts, biathletes, track and field athletes and other athletes, but not strength athletes.

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

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

conclusions :

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

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

Based on the findings and the scientists' comments, at least one long-term study in a clinical setting (where participants are closely monitored by scientists) with a good sample of experienced exercisers will be needed in the future to definitively answer the critical question of whether people who have passed the stage are able to for a beginner, how to grow muscle and lose fat at the same time?

Those who most likely cannot expect to burn fat and grow 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 material we only presented the available scientific data and opinions of recognized experts, and did not just baselessly try to undermine the established opinion that experienced athletes cannot grow muscle and burn fat at the same time. We continue to wait for well-designed studies that specifically examine the issue of body recomposition in experienced trainees.

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 deficiency 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.

An excess amount of adipose tissue in the body of any person not only makes his figure unaesthetic, but also threatens with dangerous diseases. Our article today is not about this, but about the ratio of muscle mass and fat. You've probably heard the statement that muscle is heavier than fat. This is true, but there is not such a huge difference between the volumes of fat and muscle, as is usually shown in photographs and pictures.

So, we will help you thoroughly understand what is heavier - muscles or fat, we will analyze specific numbers and tell you how voluminous fat mass is replaced by heavier muscles.

Understanding Fat and Muscle Mass

Overweight people who start exercising to lose weight sometimes get upset when they look at the numbers on the scale. At the same time, they don’t understand why the body weight remains the same, but the figure becomes slimmer? Everything is explained very simply. Heavy weight training and cardio exercises to burn fat burn calories, and along with this, an increase in muscle mass occurs. At first, for beginners who take up sports, their muscles grow quite quickly thanks to new physical exercises.

It turns out that muscle tissue grows and the percentage of fat decreases, but at the same time the scale arrow stays the same or even shifts upward. This is due to the fact that a kilogram of muscle is not as voluminous as the same amount of fat. When training regularly, it is better to weigh yourself not every day, but once every 2-4 weeks, but in any case, weight should not be the main criterion for assessing results. Take body measurements once a month and focus on them, and also look at your reflection in the mirror.

Slowly but surely, fat loss and muscle growth will occur, and your body will transform. Muscle is definitely heavier than fat, so two people of the same height and weight can look different if one plays sports and is in good physical shape and the other has a lot of excess fat.

Why is muscle heavier than fat?

How much heavier muscle is than fat can be determined by its density. There are pictures on the Internet that clearly demonstrate how many times muscle tissue is heavier than fat. Usually this difference is amazing - a kilogram of fat is 4-5 times larger than the same amount of muscle. In fact, everything is greatly exaggerated.

Muscle tissue does weigh more than fat tissue, but not significantly. How much muscle is heavier than fat becomes clear in numbers:

• muscle density - 1.3 g per centimeter;
• The density of fat in the human body is about 0.9 g per centimeter.

Accordingly, fat weighs about one and a half times less than muscle. The difference is noticeable, but not as significant as many people think. So it turns out that if you started training, and the weight according to the scales remains the same, perhaps you are simply building muscle while burning calories. At the same time, body volumes remain almost unchanged or even decrease.

Because muscle weighs more than fat, women and men lose their figures over the years if they don't exercise. The fact is that the body weight of 45-50 years old may be the same as at 20-25 years old, but the build will be radically different. In youth, muscles predominate, and over the years, adipose tissue begins to grow, and it is always more difficult for mature people to burn fat.

Many people are mistaken that proper training can turn fat into muscle. This is a grave mistake. The fact is that fat and muscle are built in the body according to completely different principles. When playing sports, the level of fat gradually decreases, and muscles grow - these are two separate physiological processes, since the tissues have a different structure and structure.

How are fat and muscle redistributed?

To the question of how much heavier muscles are than fat in the human body, we answered you in detail, but to complete the picture, let’s look at the redistribution of these tissues in the body. It is impossible to say exactly how much muscle and fat should be in the body of a man or woman. Every body contains an amount of water, and people have different lifestyles and metabolisms. Be that as it may, a thick layer of fat is not necessary, but a deficiency of fat is also harmful. Moreover, a low percentage of body fat is especially dangerous for women.

A mistake is made by people who go on low-calorie mono-diets without exercising. The body begins to destroy muscles on its own, since it is the muscles that consume calories. It turns out that the smaller the muscles, the fewer calories are needed for their work. When the diet is completed, the body will return to its original weight, but this will be achieved by storing body fat rather than muscle. Muscles simply cannot grow without exercise.

Since fat weighs lighter than muscle tissue, after some time after the diet you may notice the opposite effect: your body will gain weight, and your figure will become even less attractive! Walking or even jogging in the park will not correct the situation, since the body needs muscles to burn fat. Only proper strength training can pump them up.

Many people who decide to lose weight correctly, that is, with the help of fitness, often explain the fact that the scales have frozen by saying that muscles are heavier than fat. Allegedly, their weight is due to the fact that when they exercise, they replace fat with muscles that weigh more.

Is it really? Let's figure it out.

After a month in the rocking chair, you begin to look arrogantly at the chickens that keep running to the scales.

You are not like that. You understand that weight loss and fat loss are two different things. Weight loss can occur not only due to fat loss, but also due to the loss of muscle mass, water, and feces.

You robotically repeat that you are “flooded” with PMS and milk, and “the scale arrow is not an indicator, because muscles are heavier than fat.”

Chill out, chickens. The scale arrow is an indicator even for me. Not to mention your flabby asses.

Yes, I really don’t like the question: “Lena, what is your weight?”

For this very reason:

Yes, we have all seen this picture, but only fools understood it this way: “If I go to the gym and my weight stays the same, this means that I am losing fat, and instead I am building muscle, the weight of which is equal to the weight of the lost fat.” .

Such a situation is impossible in principle.

Losing fat is always much easier and faster than gaining muscle mass. Muscles grow very slowly.

Fat also - especially at a certain stage - goes away slowly. And, nevertheless, fat loss and muscle gain are incomparable things in terms of speed. Muscle growth in both women and men always occurs slower than fat loss. In women it is twice as slow as in men.

A woman who is not new to the gym and who trains there conscientiously can gain about 50 grams of muscle mass per week. And this is an excellent indicator.

A healthy person, if he sets a goal to lose weight and does everything right, can easily lose from 500 grams to 1 kg of fat per week.

So if the needle on your scale stays the same for a long period of time (weeks 3-4), this does not mean that by training you are replacing fat tissue with muscle tissue, but that you are unable to lose weight. fat.

Chickens, forget the statement that muscles are heavier than fat, and never try it on yourself. Don't embarrass yourself.

You have no idea how ridiculous it sounds coming out of your mouth, considering that fat loss happens in one way and only one way: when you burn more calories than you consume. With a calorie deficit, there can be no talk of any increase in muscle mass.

Exceptions:

1) Those who have just started to lose weight. This is a matter of the first two weeks, not four or more.

2) Those who use steroids.

If you're working out and the weight isn't coming off, you're probably just eating too much. Even if you exercise a lot, you eat even more. That's why your weight doesn't move.

Do you want a beautiful body? Be smart. Use your head, and don’t replicate misinterpreted truths by flapping your wings.

Many athletes and people far from this are wondering what is heavier: muscles or fat. There is a sufficient amount of controversial information on this matter.

Fat or weightlifter?

You can often find a common example in the comparison of 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 meanwhile they have the same weight, so what is the mystery?

Having understood the question “Which is heavier: muscles or fat in a person,” everyone can clearly understand what actions they need to take depending on their goal of building a figure. After all, only having certain knowledge in a certain matter can you competently approach solving a problem.

Fat or muscle - which is heavier?

Having understood this topic, you can clearly understand why such dramatic differences in weight and appearance arise. If we consider the question "is muscle or fat heavier?" from the point of view of cellular structure, the clear answer is 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 don’t need to have any special knowledge of body structure to understand that protein and water, aka muscles, will be much denser in composition than fat.

Functions of fat deposits

Fat is not a useless phenomenon; its critical level poses a threat to health, so you need to take a responsible approach to the process of losing weight. Layers of fat protect internal organs and create an additional source of heat 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 try in every way to get rid of fat, which exceeds muscle tissue in volume, but it is worth understanding that there is a limit beyond which it is not advisable to go.

The lowest fat level threshold for a woman is 12%, after which problems may begin with both appearance and womanhood. Men can feel great with 5% body fat.

However, a high percentage of fat is harmful to the body, since 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 the weight of muscle and fat, when losing weight, your weight may stay the same. In the process of sports activity, both fat is burned and muscle mass is built. Due to the fact that the proportion of body fat may be lower than the proportion of muscle, the effect of stagnant 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 volume in certain areas, but remain at the same weight.

Many people believe that if they work out in the gym, their figure will in any case become athletic, whether they initially have fat or muscles. What is harder - burning lipids or increasing lean mass?

You need to understand that fat does not transfer to muscle. Intense exercise, of course, reduces body fat in a sense, but good results can only be achieved by limiting carbohydrates.

Heavy bones?

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

You can achieve dramatic weight gain with exercise and proper nutrition, since muscles are heavier than fat and bones. Because of this, the athlete will have 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 fat tissue in the body. Based on this, we can conclude whether a person needs to lose weight or gain weight.

When wondering whether fat or muscle is heavier, you need to consider many factors that influence weight gain.

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

When 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 across parts of the body. Thus, a woman, even if she is overweight, can look harmoniously built, which is due to the uniform distribution of fat deposits throughout the body.

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

Body types

There are two types of figure: for the female type - “pear” and for the male - “apple”.

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

Those in the second type have deposits, usually in the upper part of the body. These people are susceptible to obesity, diabetes, ischemia, and atherosclerosis.

You need to be aware that weight does not play a big role; what this weight consists of is much more important. The same weight of fat and muscle will look different. How? - many will ask. For example, 1 kg of muscle occupies a volume 2 times less than 1 kg of fat.

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

Many women like to boast: “I weigh 50 kg, and I’m 170 cm tall!” Our subconscious perceives such a ratio of parameters as indisputable proof of slimness, an athletic figure, and the absence of the hated cellulite. In a word, the owner of such sizes, in our opinion, should wear the smallest clothing size, not know cellulite and flutter. But is it? Does such a ratio of 50 kg/170 cm indicate that a person is slim or plump? Is light weight related to clothing size for inch women? Are they familiar with cellulite? Let's figure it out.

Rehab Fitness Matrix Base I seminar - training in body composition testing and group training for weight loss through correction of muscle balance and nutrition.

Let's solve a simple problem using simple calculations and knowledge from the 7th grade physics and geometry course.

1. Given: human weight - 50 kg. Human height is 1.7 m.
2. Find: the difference in clothing sizes (transverse body dimensions or body radius) between two girls of the same height and weight with a different ratio of muscle and fat mass, for example, 20:80 and 80:20. To simplify the problem, let us assume that when considering body weight, we do not take into account the weight of bones and internal organs.
3. Solution: volume is the ratio of mass to density. From a physics reference book, we find that the density of fat in the human body is on average 0.9 g/cm³, and the density of muscle is 1.3 g/cm³.

Let's simplify the situation again. Let's imagine that the human body is an even cylinder. From a geometry course, the volume of a cylinder is calculated using the formula V=π R 2 h, where R is the radius of the cylinder, h is the height of the cylinder. Then R 1 = √(52136/(πx170))=9.88 cm.
That is, the radius (waist circumference) of the first human cylinder (with a muscle/fat ratio of 20:80) is 9.88 cm.

R 2 = √(41880/(πx170)) = 8.85 cm. The radius of the second human cylinder (with a muscle/fat ratio of 80:20) is 8.85 cm. The difference in radii, as we see, is 1.03 cm That is, if the human body had the shape of an ideal cylinder, then two people with a height of 170 cm and a weight of 50 kg would differ from each other like two cylinders with a difference in radii of 1 cm. Not a very noticeable difference! But what happens if we return from abstraction to a real model?

Lyrical digression.

Those. if fat were distributed evenly, then we would not even notice that a person has excess volume. 1.03 cm is an almost imperceptible size! But the trouble is that fat in the human body is distributed unevenly; the location of fat deposits on our body depends on gender, genetic structure, lifestyle and hormonal balance.

Most men have an apple-shaped figure. They accumulate fat around the abdomen, heart and intestines. Women have a pear-shaped figure, and fat is deposited on the buttocks, outer and inner thighs.

Now let’s imagine how the centimeter we calculated will be distributed over the body. Then we can find the difference in waist or hip measurements, and therefore the difference in size.

To do this, you need to delve a little deeper into biochemistry. There are a number of factors that determine where and how fat is stored and removed in our body, in particular the distribution of receptors in the body that control the process of fat storage and release.

Excess fat is stored in fat cells, which make up adipose tissue. We lay down fat cells in childhood and early adolescence, but once they appear, it is almost impossible to get rid of them. All we can do is only reduce their volume, but not their quantity.

On the surface of each fat cell are microscopic structures called receptors. Research has shown that there are several types of receptors: some are responsible for the accumulation of fat, others for its removal. The first are called alpha-2 receptors. They are stimulated by insulin, which is released when there is excess fat in the blood, for example after eating. Excess sugar can also be converted into fat, which is similarly stored by alpha-2 receptors in fat cells.

The receptors that control the release of fat from fat cells into the bloodstream are called beta receptors. They are stimulated by hormones such as thyroxine and adrenaline, as well as other naturally occurring substances.

The study found that most women have more alpha-2 receptors in fat cells in the buttocks, thighs, and knees than in fat cells in the rest of the body. Further research allowed us to establish a quantitative difference: in fat cells on the buttocks, thighs and knees, there are approximately six alpha-2 receptors for one beta receptor. In the upper part of the body, the exact opposite picture is observed.

Fat cells located in cellulite-prone areas are especially prone to storing fat and do not shed it as easily as fat cells in the rest of the body.

Their ability to lose fat is reduced by a factor of 6. In other words, this means that if you gain 7 kg of fat, 6 of it will be in the buttocks, outer and inner thighs, and only 1 kg in the upper body.

On the contrary, if you lose 7 kg, then the lower part of your body will lose only 1 kg, and the upper part will lose all 6.

Let's return to our question - how noticeable is the difference in the size and appearance of two women who have the same height and weight, but different ratios of muscle and fat tissue.

Taking into account the fact that 10 liters of excess volume, which, if distributed evenly, would give only 1 cm of increase over the entire surface, will be distributed as follows: in the area of ​​the buttocks, hips and knees there will be about 8.5 liters of volume (8500 cm 3); the remaining 1.5 liters (1500 cm 3) are located on the entire remaining part of the body, then we will have two completely differently folded figures. In the first case (muscle/fat ratio 20:80) we will see a girl with clearly underdeveloped muscles on top (chest, arms) covered with a layer of fat, and swollen cellulite legs and thighs. Fat cells that have a large volume of fat inside are a necessary condition for the formation of cellulite. The second model (muscle/fat ratio 80:20) is a girl with well-developed muscles. The difference in hip volume among our models can reach one or even 2 sizes! Not to mention the amount of cellulite and evenness of the skin!

To demonstrate more clearly, here are photos of 2 women who have the same height and weight (170/50), but different amounts of fat. As you can see, low weight with high growth is not a reason to relax, cellulite will still overtake you! And a muscular, slender figure with the same height and weight looks impressive!

Look at the photo of Penelope Cruz and Jessica Biel. Biel is muscular and athletic, and Cruz is “floating” and soft. Both weigh about 50 kg.