How To Lose Fat and Build Muscle At Same Time

17 Mar 2025 · 1 min

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1:01

In this segment, the presenter explains why the number on the bathroom scale can stay the same during body recomposition. He clarifies that muscle does not weigh more than fat; rather, muscle is denser, occupying less volume. Consequently, losing a pound of fat while gaining a pound of muscle results in no net change on the scale. He advises viewers not to be discouraged and recommends using progress photos and how clothing fits—illustrated with a client named Karen—as more reliable indicators of real progress.

Chapters

If you're trying to lose fat and build muscle at the same time, but this number on the scale isn't going down, most people freak out when this happens. But let me show you what's really happening. This is 1 pound of fat, and this is 1 pound of muscle. If you lose 1 pound of this, but gain 1 pound of this, then that means you lost a pound and gained a pound. So the number on the scale isn't going to change. If you've heard the phrase muscle weighs more than fat. That's actually wrong. Muscle doesn't weigh more than fat. Muscle is more dense than fat, which means it takes up less space on your body. So you can be losing fat and building muscle at the same time without seeing this number on the scale go down. So please don't get discouraged. Take your progress pictures like one of our clients Karen here and go by how your clothes are fitting instead. Those are the best ways to see the progress you're actually making.