Does muscle weigh more than fat?

A pound is a pound, both may weigh the same, but one takes up significantly less space.

While muscle is more dense than fat, it doesn't appear overnight, so don't chalk up any weight gain with a new workout plan to muscle gain.

But don't freak and think you are "gaining" weight either - most of that extra weight that you might see in the numbers is typically due to inflammation from muscle damage repair.

Conversely, don't get too excited about a drop in the number after a workout, it could just be a loss of water (hydration) in your body which will balance out after you rehydrate.

Over weeks and months of regular exercise your body composition may change, and your body fat may decrease while your muscle mass increases, which could mean your weight stays the same or even goes up slightly on the scale while you may find yourself getting slimmer overall and even dropping clothing sizes.

When it comes to tracking your progress, I recommend ditching the scale. Too often we judge the "success" of our plan by what the scale says, and the truth is that it cant tell you what kind of positive changes might be happening inside your body from day to day.

Pay more attention to the internal changes that you are likely to FEEL right away, like improved energy, strength, stamina better sleep quality even more positive moods.

Remember that when you feel good, you can't help but look good too, so don't obsess over the scale!

JOIN THE DISCUSSION!
Have you ever noticed that the scale stayed the same (or even went up - gasp!) though your clothes were fitting looser?

Got a question for me? Leave it in the comments below and I may answer it in an upcoming Q and A episode!

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[lyss]

I wish I had had a better understanding of this when I was a teenager!  I've been working out with you for 6 months and my weight has remained substantially the same, but my clothes fit better, I can breeze through workouts that were difficult before, and just feel better in general.  Thank you for the great advice :)

[raegancolling]

Can you do a workout that helps you get rid of love handles and also inner thigh?

[sandypans]

Thanks for this video Jessica. Love how you explained that muscle and fat take up space in our bodies in varying ways which has made us believe there is a weight difference. I've been so fixed on the scales in the past but have since learned that it's not the be all and end all so I do weigh myself but not every minute. I tend to notice differences in my stamina now and the way my clothes may fit (or not as the case may be). Nowadays my working out is more to do with staying healthy and keeping fit rather than weight loss. I find that when I'm not so hung up on that I do and feel great. Thanks again for info :-)

[gtac]

THANK YOU! I wish I had this information 3 years ago when I allowed the scale to frustrate me. That's all over now though. My focus is healthy and happy.

[nolenharris]

Thank you for this! I was just having the same discussion with a friend, who kept insisting otherwise. Muscle may look different because it is more lean, but a pound is a pound -- whether its a pound of iron or feathers, muscle or fat! Thank you for always providing sensible advice!

[joanfude]

Another great common sense answer to a very common misconception

[robynlo]

Thank you, such a good reminder! Love your videos!

[Marieeeeeeeee]

What about your weight going up from doing weight lifting? Will the gain ever stop? I notice that my weight has been going up.

[tinanoonan]

Awesome video! I don't care about my weight I care more about how I feel and that I can wear smaller clothes. Thanks for the video

[Managamasplymiad]

I was JUST wondering this today. Thanks to your balanced advice, I have stopped weighing myself regularly and only do it once a month now (I was getting a bit obsessive after I lost 20 pounds a year ago). I was surprised this morning that the numbers had not gone down, but I can see definition in my abs that I never had before, and my clothes are looser, so I was not discouraged. I feel fantastic, thanks to all your help. I'm so grateful.

Question for Q & A: Is there any significance to you choosing 8 reps or multiples of 8 for most of the workouts?

Nanci

[elizabethdoeing]

Does high intensity exercise for post menopausal women have an advantage over moderate-intensity workouts when it comes to weight loss? Most of my workouts are moderate intensity and I seem to have hit a plateau. 

[patricknelson]

Jessica how many times a week u suggest people workout ?
i workout every day for about one hour and some days my muscles become hard as rocks does it mean that i have to work less?

[JoieFoster]

As of right now, my weight has gone down a tiny bit and my measurements haven't changed much... but I AM feeling much better! So I'll keep at it and see what happens.

Question for Q&A: How much cardio should you do every week to lose body fat?