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  1. This is great, however, muscle does not actually weigh MORE than fat. They weigh the same amount. The difference is that muscle is leaner than fat, so the individual looks bigger with a higher percentage of body fat than an individual that has low percent body fat.

      • Right. That’s exactly what Melanie said. Muscle is denser than fat. But the fat doesn’t actually WEIGH MORE than the muscle. A pound of feathers weighs exactly as much as a pound of bricks. To say that a a pound of muscle weighs more than a pound of fat is simply erroneous.

        • Exactly. A pound of feathers weighs exactly as much as a pound of bricks. But which of them would have bigger volume? And is it the same with fat and muscle.
          If you compare 2 objects that have the same amount of volume, object with bigger density will weigh more.

          • You guys are splitting hairs. Given a volume (x) of fat and muscle, the muscle will weigh more inside the same space as fat. Just as a lead brick does weigh more than a steel brick, they both might take up the same space but the lead IS heavier.

            The caveat here is that we don’t replace volume with volume. We build muscle but also shrink down at the same time because the muscle is denser and takes up less space.

    • You all missed the point. The fact is not fact. The body will go to the fat reserves when carbs are unavailable. For survival, the body will only go to muscles when there is no carbs or fat.

      Muscles do have greater density than fat. Does not matter.

      Cardio will burn approximately 300-500 cals/hr. Much easier (???) to not eat 1000 cals, that takes no physical effort.

      Cardio is called cardio because you should do aerobic exercise for you cardio-vascular health. NOT weight loss.

      The fastest most effective method of weight loss is to reduce caloric intake and eliminate carbs, (when “dieting” eat fish, meat, eggs, low fat cheese, and as much sugar free jello as you want, zero, none, zip, zilch carbs.) This is a scientific fact not a health recommendation.

  2. You’re both saying the same thing. What should be said here is this: assuming the same volume of space (persons shape hasn’t changed) the more muscle packed into that reference space, the more a person will “weigh” while still maintaining healthy body composition.
    The root of this whole misconception is when people just start working out and justify their body shape not changing yet by saying (falsely) that muscle weighs more than fat.

  3. Muscle doesn’t weigh more it takes up less mass. 1 pound of fat and 1 pound of muscle weighs the same. Being at the word pound is the measurement and whether its one or twenty pounds it doesn’t matter what it is you are weighing it weighs the same. Mass is what is different. Everyone else has already pointed this out though.

  4. With regard to Myth #7 it is so true!! Eating right and exercise go hand in hand!! It’s truly 80% diet and 20% exercise when you want to lose weight.

  5. The whole adage that muscle weighs more than fat comes from the practice of using hydrodensitometry for evaluating body fat %. Being that muscle is more dense results in a higher displacement of water when a body is lowered into water. More lean body mass will result in a HEAVIER weight in water. Muscle is hydrophilic and fat is hydrophobic. These properties also contribute to the way these tissue types interact in/with water.

    Also, I probably go on pubmed.gov at least 4x/week because I am a grad student in a nutrition and exercise program. What I have consistently read is that CURRENT research suggests that exercise is becoming more and more important because of its ability to enhance the metabolic properties in multiple tissues within the body. A skinny person can still get type 2 diabetes. Exercise has also been shown to completely revers the negative effects of a high-fat diet. A change in diet will most likely not enhance your metabolism, but exercise most definitely will.

  6. Does anyone have any further reading on the benefits (or lack) of processed protein powders? I’ve always been wary of them but I can’t seem to find any good facts about them, and my trainer recommends a protein shake post-workout – I have to say, it is more refreshing than a piece of turkey after an intense workout…

  7. I always like to drink protein after a workout, and is it not true that there are some really high quality proteins out there? I have recently started enjoying protein shakes post workout and follow that with a healthy meal.

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