The Skinny on Fat vs. Muscle: Why Composition Matters More Than the Scale

You’ve been doing cardio multiple days a week, eating better but when you step onto the scale the number has barely moved. This is an extremely common scenario. What if I told you the scale isn’t the best measure of your progress? But instead, body composition — the muscle vs. fat ratio — is a much better measure than mere weight. This article will cover why building muscle and reducing fat matters more than just watching the scale. 

The Caloric Tale of Fat and Muscle

Your body is always burning calories, even when you are sleeping. There is lots going on inside your cells and tissues that is keeping you alive and healthy. This energy burn is called your Basal Metabolic Rate or BMR for short. BMR is essentially the number of calories your body burns at rest to keep you alive and healthy. 

However, not all cells and tissues burn at the same rate. Muscle is metabolically more active than fat tissue. What I mean by this, is muscle burns more calories at rest than fat. Specifically, a pound of muscle can burn approximately 6-7 calories per day just by existing, whereas a pound of fat burns only about 2-3 calories in the same period. This difference might seem small, but it's crucial when considering your overall metabolic health and weight management.

The Space Invaders: Fat vs. Muscle

Ever wondered why two people can weigh the same but look completely different? The answer lies in the density of what's inside. Let's use this simple analogy: muscle is like a brick, and fat is like a bag of marshmallows. Both might weigh the same, but they occupy space very differently. In fact, one pound of muscle takes up about 20% less space than one pound of fat. 

This is why simply stepping on the scale can be so misleading. It tells you nothing about how much space your 'bricks' and 'marshmallows' are taking up. You could be losing fat (marshmallows) and gaining muscle (bricks) and still see the same number on the scale, yet look and feel completely different.

So, the next time you're measuring your progress, think beyond the scale. Take pictures, measure your chest, waist and hips or get your body fat tested. Ask yourself, “How do your clothes fit? How do you feel? How much stronger are you?” These are the real indicators of your journey towards a healthier, more defined you. Remember, it's not about losing weight; it's about losing fat and gaining muscle!

The Impact on Metabolic Health

When we talk about muscle, it's easy to picture bodybuilders and athletes. But muscle plays a much more critical role beyond just aesthetics and strength – it's a key to metabolic health. 

One of the less talked about but crucial roles of muscle is in regulating blood sugar levels. Muscles use glucose (sugar) for energy, and the more muscle you have, the more glucose your body can utilize effectively. This means enhanced insulin sensitivity. Research has shown that increased muscle mass can significantly impact insulin resistance, a precursor to type 2 diabetes. Having more muscle means your body can handle sugar better, reducing the risk of it being stored as fat. 

Why do we call muscle a 'metabolic powerhouse'? It’s because muscle is a very expensive tissue for your body to keep. Muscle tissue requires more energy to maintain than fat, meaning the more muscle you have, the higher your basal metabolic rate and the more you get to eat! This doesn't just help with weight management; it improves overall health and vitality.

Also, as we age, we naturally lose muscle mass, a condition known as sarcopenia. This loss can slow down your metabolism, making it easier to gain weight and harder to lose it. By actively building and maintaining muscle mass, you're not just setting yourself up for a fitter present but also a healthier future.

So, while it's great to have muscles for lifting heavy things or looking good in a swimsuit, their real superpower lies in their ability to boost your metabolism, and improve your overall health. 

Why Not Cardio for Fat Loss

Many people turn to cardio when they want to shed body fat, believing it's the fastest way to lose weight. However, research suggests that 25-40% of weight loss may be muscle. While cardio has its merits, it's not the most efficient path for fat loss. The reason lies in how our bodies adapt to exercise. 

Our bodies are amazing, adaptable machines. With all of the different stresses we put on our bodies, our body always finds a way to survive. When we stress our bodies with lots of cardio, we are sending our body a signal that we need to adapt and get better at this activity. It turns out that you actually don’t need a ton of muscle to perform cardio types of exercise. Think of the different body types between long distance runners and sprinters. Your body wants to get as efficient as possible at the ‘stress’ you are putting on it, aka cardio. One of the ways it adapts is by getting rid of unneeded muscle. Remember, muscle is expensive to keep. Have you ever turned to cardio to get in shape and lose weight and find that you lose a lot of weight to start but then you plateau? This is why. Your body lost some fat but probably more muscle while adapting to the cardio activity.

If you are cutting calories at the same time as ramping up your cardio, your body is undergoing another adaptation. It is learning to do more with less. What this means is your metabolism slows down and you do not burn as many calories doing the same activities. This is made easy when you pair it with muscle loss. If you have ever plateaued using cardio and then decided to increase the amount or intensity of your cardio sessions you probably noticed either no change in your weight or a much smaller change from when you first started. 

While cardio definitely has health benefits, if your goal is to change your body composition, aka lose fat, then exercises that build muscle should be your go-to. 

Tips for Gaining Muscle

• Strength Training: Incorporate exercises like weight lifting, resistance bands, or bodyweight exercises. Focus on major muscle groups and progressively increase the intensity.

• Protein Intake: Ensure you're getting enough protein to support muscle growth. Aim for  .8-1 gram of protein per pound of body weight or target body weight if overweight or obese. 

• Consistency and Rest: Muscle growth happens with consistent effort and adequate rest. Don’t overlook the importance of recovery and sleep.

• Cardio Exercise: HITT style workouts - these workouts provide heart benefits due to being high in intensity while also using some weight to send the signal to your body that you need to keep your muscle. Caution - if you have never done a HIIT style workout before you need to start slow and gradually increase your intensity.

Rethinking Success Beyond the Scale

It's clear that the tale of fitness and health is about much more than the number on the scale. It's about understanding and appreciating the remarkable role of body composition in our overall health and wellness.

Remember, the scale is just one piece of the puzzle. It doesn't tell the whole story of your body's transformation and well-being. By focusing on building muscle and reducing fat, you're not just working towards a number; you're cultivating a stronger, more resilient, and healthier body.

A Final Thought

Let's redefine success in our fitness journeys. It's not about chasing an ideal weight, but about building a body that's strong, capable, and healthy. It's about cultivating fitness in every sense of the word.