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When it comes to measuring results in the gym the first metric most of us look at is the scale. While this is a clear indication of weight loss, it doesn’t take into account important factors such as your body’s overall muscle and fat composition. The fact is you should be measuring your progress with inches not pounds. If weights are a part of your workout routine then you will most likely gain some muscle. You’ll certainly look better as a result, but the scale may stay the same. Consider this, adding just one pound of muscle raises your metabolic rate 35-50 calories per day. In order to lose a pound of fat you must create a calorie deficit of 3500 calories. This seems like a large amount to overcome. Now add 5 pounds of muscle which burns an extra 250 calories per day. Assuming you did nothing outside of your normal routine, it would take only 14 days to shed 1 pound of body fat.
The reason for this increase in metabolism is simple, muscle cells are very active and require a lot energy (aka burn more fat). Fat cells on the other hand, are inactive and don’t require a lot of energy. By adding lean muscle to your frame you are increasing your body’s caloric demand. This combined with a proper diet can help you create the calorie deficit needed to melt away body fat.
As you begin your new strength training routine and start gaining muscle keep this in mind. Muscle weighs more than fat, so don’t get discouraged if the scale stays the same or even goes up a little. With every pound of muscle you add, you’re boosting your metabolism and making it easier to lose that unwanted fat. The important thing when measuring your progress is not what you weigh but how you look and feel.
5lb muscle= 250 calories metabolic increase
1lb of muscle= 3500 calories of stored energy
250 calories x 365 days = 91,250 or 26lbs of fat- Amazing!
Visit Fitzness.com for info and workouts on how to add lean muscle and burn more fat.
