You are looking at the mirror thinking I have lost some weight and looking better than I used to look before and right after that when you are weighing yourself it is showing exactly the same weight as you were before. But how is that possible? you thought you made some progress but still no change in the weight. Why do you weigh so much? To answer the exact question here in the blog I am going to share 2 main and probably only reasons that causing the misconception.
Also for the people who do not work out and are still feeling the same, I will describe that reason too. But before we start here is a small piece of information about fat and muscle which I feel you should know.
Does muscle weigh more than fat?
There is a common fitness myth that says – muscles weigh more than fat, which is not particularly true. The thing is that a muscle is denser than a muscle which makes muscles look like they weigh more than fat. Between the same size of muscle and fat, a muscle will be heavier than the fat. Also, the fat takes more space than a muscle which makes the same weight of muscle take less room than the fat.
How can you weigh more than you actually look?
Now coming to the question why do you weigh more than you actually look? The answer depends on two possible reasons.
- Bone density.
- Muscle density.
Our bone has a direct connection with how much we will weigh. The denser the bone the heavier you will be. For instance, I have seen people who do not lift and are also not so fat (almost the same body composition as mine) but still weigh heavy.
Another reason is the amount of muscle mass. As said in the previous point same size of muscle mass will be heavier than fat. So, even though you lose some fat from the body your scale will show the same weight. This can be possible for people with naturally more muscle mass and also, for the people who never even lifted any weight.
Does resistance training cause you to weigh more?
People do resistance training to put on muscle and lose fat from the body. That certainly does not mean you will weigh lesser than you used to when you were heavy. Putting on more muscle and losing fat may make you look slimmer but you still can be weighed the same. This is what happens in the case of body recomposition.
So, what happens is that in case of body recomposition an individual eats in maintenance calories while lifting heavy. Over the course of a few years, individuals lose fat while putting on muscle mass while being at almost the same weight.
That means I will say depending on your goal weight training can cause you to weigh more.
How to keep building muscle without looking fat?
Now, if you got your answer about how you weigh more without looking fat here is a way to build muscle on your body without putting on fat.
Look it is certainly the case that you will gain fat if you are trying to put on muscle on your body. But there are a few tricks that can help you with minimizing the fat gain while putting on the same amount of muscle mass. So, here are these.
- Keep your surplus low. Be in 200-500calorie surplus. A huge surplus can cause unnecessary fat gain in your body which in the end will cause problems or dieting more while cutting those fats.
- Use cardio as a tool to eat more. If you are feeling a craving for junk food, do more cardio that day so that you do not be in a big surplus.
- Have more protein. Protein is the building block for muscles.
- Drink more water. Our body is made of 70% of water. Drinking water keeps your muscles fuller.
- Focus more on compound lifts. Compound lifts are necessary to not only build strength but also to build muscle mass in the body.
Tracking progress without caring about the scale
Whether you are gaining or losing weight your weight scale can lie to you. Because while gaining weight your main objective is to gain as much muscle possible not fat. On the opposite side while losing weight your main goal is to lose fat, not the muscles. So, the way your weight scale can lie to you is that – it only shows how much you lost or gain which is not directed to the amount of fat or muscle. It is only possible to know whether you are losing any muscle or gaining fat visually.
So, the mirror will be your best friend at that time. You can easily track your progress without a scale with just the help of a mirror seeing yourself visually. Because scales may help you track your weight but they can be a demotivating factor for you also. Just in the case when you gain muscle and lose fat you possibly weigh the same as you were before which can demotivate you as you are seeing no weight change.
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