Ever hear the old adage that muscle weighs more than fat? Well the photo posted above proves it. Muscle on the body looks better too. Not only does it look better but it is so much better for the body.

Having more muscle mass on your body increases metabolism, increases bone density, decreases body fat percentage, and means that you will burn more calories around the clock.

The woman in the photograph has about 28% body fat in the photo where she weighs 136 pounds. In the photograph where she weighs 127 pounds she has about 36% body fat. That means that her body fat percentage is 36 percent fat to 64 percent muscle.

This goes to show you that you simply cannot rely on the scale when trying to lose weight. If you do that you will fight a losing battle – and that is NOT a play on words. If you are working out the right way and that means doing interval training and strength training you will gain muscle mass which is a good thing. At first you will gain weight and this tends to scare some people. This totally frightens my clients addicted to the scale. And this totally ticks me off.

If you are trying to lose weight, quit stepping on the scale. The best way to monitor your success is to see how your clothes fit. If you are working with a personal trainer have them check your body fat percentage and do measurements as well. I check my client’s measurements and body fat percentages every two weeks. I also weigh my clients but I inform them that they are likely to gain weight rather than lose at first as they are gaining muscle.

Here is a chart of healthy recommended Body Fat Ranges, Based on Gallagher et al., American Journal Clinical Nutrition. Vol. 72, September 2000:

Female Aged 20-39 Low: Below 21.0%; Normal: 21.0-32.9%; High: 33.0-38.9%; Very High: Greater than 39.0%

Female Aged 40-59 Low: Below 23.0%; Normal: 23.0-33.9%; High:34.0-39.9%; Very High: Greater than 40.0%

Female Aged 60-79+ Low: Below 24.0%; Normal: 24.0-35.9%; High: 36.0-41.9%; Very High: Greater than 42%

Male Aged 20-39 Low: Below 8.0%; Normal: 8.0-19.9%; High: 20.0-24.9%; Very High: Greater than 25.0%

Male Aged 40-59 Low: Below 11.0%; Normal: 11.0-21.9%; High: 22.0%-27.9%; Very High: 28.0%

Male Aged 60-79+ Low: Below 13%; Normal: 13.0-24.9%; High: 25.0-29.9%; Very High: 30.0%

Here are some other blog posts that might interest you:

What the Chicken Leg Will Teach you About Muscle

What to do about cellulite

Interval Training the cardio you must do

Body Fat Percentage What is it to you?