Concerns about weight extend to people of all ages. Having a healthy life and showing the best self-image is a goal shared by many people. The body has fat and muscles in a proportion directly related to food and the usual exercise that is performed. Therefore, the kilos are different depending on this balance. For example, losing weight and maintaining high muscle volume is a complex mission. In addition, you run the risk of stalling if your real goal is to lose kilos and volume, since certain exercises involve the growth of muscles and, consequently, the increase in body size.
What weighs more, muscle or fat? – The answer
The purpose of losing weight and gaining muscle mass is one of the most recurrent, but many people are unaware of the contraposition of both desires. The most advisable thing is that you focus on one objective and, according to your needs or new challenges that you set, face the other over time. Otherwise, most likely, frustration is the end result. To achieve the desired physical tone, it is important to point out the difference between, for example, a kg of muscle and a kg of fat. The weight is the same, but the impact it has on the body is very different. Thus, 1 kg of muscle weighs the same as 1 kg of fat, of course, but what changes is the volume that this weight occupies and the impact on our health.
The density of one kilo of muscle (1.06 grams / ml) is greater than the same weight of fat (0.9 grams / ml). However, the volume that occupies the first in the body is much lower than the second. In other words, fat expands the body dimension with less density than muscle or fat gives more volume than muscle with the same amount or weight.
Why do I gain weight if I exercise
When you start a sports routine and zero parts, weight loss is linked to fat reduction and this is explained by the water in the body. On the one hand, the tissues that make up the muscles are very active and require great hydration to save glycogen and get energy when you play sports. On the other hand, fat is a type of tissue considered as a reserve, that is, it remains inactive until the moment you move or exercise and the body asks for energy and consumes it. By not needing water, it begins to reduce if you combine exercise and balanced diet, while the muscles enter a growth phase.
This is where the goals of increasing muscles and losing weight collide: especially in strength and bodybuilding workouts, you lose fat and increase the muscle volume of your body, also increasing density.
For all this, in many occasions a wrong link is established between weight gain and exercise: the kilos can be maintained or slightly increased, but the body will be much more muscular. In short, body image will be very different.
How to lose weight and not gain muscle – tips
It is clear that to lose weight you must combine a balanced diet with exercise. To achieve this without growing muscles, since this would prevent you from losing weight at a good pace
Make 5 meals a day
Many people are accustomed to making breakfast, lunch and dinner, but the truth is that if you distribute the calories consumed in 5 meals, you will increase the metabolism and this will improve if you combine diet and sports. Digestions will increase and the body will have a more effective absorption of nutrients and calories. Recoveries after exercise will also be better.
Reduce the calories you eat
To lose weight without increasing muscle mass and, at the same time, limiting your loss, we recommend that you make the following distribution: 50% of calories from carbohydrates, 30% of proteins and 20% of lipids. Enter a caloric deficit to lose kilos, but that does not go beyond 10% to meet all the needs of the body.
Get healthy with food
Vegetables, cereals and fruit are essential foods in any diet, also in those recommended for weight loss. They are ideal for their low caloric intake, high nutritional content and satiating power. In this way, you will not go hungry throughout the day.
Bet on complex carbohydrates
Giving up simple carbohydrates and betting on complexes will help you lose weight while maintaining the volume of your muscles. The former will make you gain kilos, while the latter become sugar and energy for the body. Oatmeal, brown rice, muesli and whole wheat bread are highly recommended foods in this regard.
Eat quality protein
Proteins are essential for the muscles. Consume the right proportion on a daily basis, but monitor its origin: if they are accompanied by unhealthy fats or you ingest them in excess, they will affect your weight as they help conserve and even increase the volume of the muscles and you could also start to accumulate fat from new.
How to lose fat and increase muscle mass – tips
Resolved the question of what weighs more, muscle or fat, if you want to know how to make muscle volume gain compatible with fat loss, in a HOW we give you the following tips on losing fat and gaining muscle mass :
- Reduces the consumption of carbohydrates:maintaining high levels of protein and eating healthy fats moderately, the body will use them as energy. Thus, you will lose fat and gain muscle volume.
- It accelerates the metabolism:the exercise and the consumption of certain foods contribute to activate it, obtaining great benefits in the loss of fat and in the maintenance of the muscles. Cinnamon, ginger, green tea and grapefruit are recommended products.
- Eat healthy fats: suchas blue fish, nuts, egg yolk or avocado.
- Do intense and short exercises: itis recommended that these exercises include a high weight, such as weightlifting. In this way, the generation of growth hormone in your body will increase and you will gain muscle.
- Combine exercises:to achieve the goal of losing fat and increase muscle mass and tone muscles, we recommend combining exercises with cardiovascular routines that accelerate fat loss.