1 kg of muscle - 1 fat: what it looks like, description with photo, difference in volume, how to replace fat with muscle

Before you start losing weight, a beginner should know that it is impossible to transfer fat into muscle. This means that if a person is overweight, then when he starts working out in the gym, he will not achieve the effect of muscle accumulation and fat breakdown.

In other words, in order to remove fat tissue, you need to use some processes, and in order to build muscle, others.

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If the goal is to lose weight and get pumped up, you won’t be able to do it at the same time. It is impossible to drive one cell into another, as some people think. First you need to lose weight by losing excess weight, and only then build muscle.

Wraps, massages, rubbing will not help you lose fat mass. Fat from the triglycerides in which it is found in the body will be broken down into fatty acids and glycerol will enter the bloodstream. But if you don’t use it, for example, don’t give physical activity or don’t reduce calorie intake, these cells will return to their original place, accumulating on the sides. They can also deposit plaques on blood vessels in the form of cholesterol.

Eating right is very important

You can only get rid of excess fat if you eat right. This is exactly what a beginner who has decided to say goodbye to extra pounds should know. To do this, you can play sports, run, jump, swim, that is, do cardio exercises, but only slowly and for more than an hour at a time. You should train every other day. This will be enough, but if problems with obesity are serious, then it is better to exercise every day.

Having lost the hated kilograms, you can move on to gaining muscle mass. Then, perhaps, the kilograms will return, but the person’s body will look many times more beautiful. It will become slim and fit

To lose fat and gain muscle, you need to eat differently. In the first case, the amount of carbohydrates should be reduced to a minimum or completely abandoned for some time. In the second case, you should eat a limited amount of carbohydrates in the first half of the day, and increase your protein intake in the second half of the day. The general thing is that you need to eat little by little and in fractions.

Important! Only by knowing what 1 kg of fat and 1 kg of muscle looks like can you build up the former and fight the latter.

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Pump fat into muscle?

People who are losing weight ask the question: “How to pump fat into muscles.” In fact, the answer may puzzle some. It is impossible to pump fat into muscles.

How so?

Yes, very simple. It's like turning the stomach into kidneys or the small intestine into a spleen. These are different organs and they cannot replace each other in any way. The same goes for fat and muscle. These are two different tissues that cannot transform into each other.

You can lose weight and gain muscle mass! But everything is done in stages. First, a person needs to lose excess fat, and therefore accumulate the necessary muscle mass.

Fat or weightlifter?

You can often find a common example in the comparison of fat and muscle: a well-fed person can weigh 100 kg and not look very beautiful, and a bodybuilder who also weighs 100 kg, but has a low percentage of fat, nevertheless looks quite aesthetically pleasing. Same weight, but different shape. In the first case, the person will seem much larger in size than the second, but meanwhile they have the same weight, so what is the mystery?

Having understood the question “Which is heavier: muscles or fat in a person,” everyone can clearly understand what actions they need to take depending on their goal of building a figure. After all, only having certain knowledge in a certain matter can you competently approach solving a problem.

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Body fat. Percentage

Fat is connective tissue in the body. First of all, it performs a protective function. Fat is also a reserve source of energy. The fat cells that make up adipose tissue have their own unique structure, which is completely different from the protein cells (that make up muscle tissue).

• For women who do not play sports, the following fat content is usually considered normal: 16-20% and 20-21% (age taken into account).
• For men who do not engage in physical activity, the norm is 8-14% and 10-14%.

In general, body fat percentage is actually a person's weight without all the fat in their body.

Functions of fat deposits

Fat is not a useless phenomenon; its critical level poses a threat to health, so you need to take a responsible approach to the process of losing weight. Layers of fat protect internal organs and create an additional source of heat in cold weather, which explains the decrease in metabolism in winter as the body tries to conserve fat reserves.

Having learned the answer to the question “fat or muscle - which is heavier”, many try in every way to get rid of fat, which exceeds muscle tissue in volume, but it is worth understanding that there is a limit beyond which it is not advisable to go.

The lowest threshold for a woman’s fat level is 12%, after which problems with both appearance and feminine appearance may begin. Men can feel great with 5% body fat.

However, a high percentage of fat is harmful to the body, since the likelihood of developing diabetes increases, energy decreases, metabolism slows down, and lethargy sets in.

Why does a person need fat?

Adipose tissue has a huge range of functions. Yes, in fact, fat is not an enemy, but your best friend. It is this that will indirectly contribute to the growth of muscle mass in the future. No, this does not mean that 1 kg of fat = kg of muscle after several workouts. No! Fat will release its energy reserves for hard training, which will be aimed at growing muscle mass.

By the way, this is not the only function of adipose tissue. For example, the hormone leptin is involved in metabolism.

It is also important to take into account that it is not always useful to be “relief”. Yes, undoubtedly, for many it looks very beautiful. But the female body is not characterized by relief at all. And a lack of fat can negatively affect women's health.

Below you can see what a kilogram of fat looks like.

How does diet affect water weight?

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If you've ever tried a low-carb diet, you've probably noticed that the first few pounds disappear very quickly - and that's largely due to water weight. In the first week of dieting, almost 70% of your weight loss comes from water.

The rate of weight loss then drops to about 20-30% for a few weeks, and then stabilizes as the body begins to use fat reserves. When you take in fewer calories than you burn, your body doesn't store glycogen and you use up your existing stores—and water goes with them.

So, if you constantly eat heavy and salty foods, and then reduce your carbohydrate and salt intake for a few days, you will be amazed at how much water you will lose during those endless trips to the toilet.

Fat in women and men

As you know, women and men are built completely differently. Including, fat deposition in female and male bodies occurs differently.

In women, fat is usually stored on the thighs. Its function is to save energy for the lactation period and ensure the feeding of the baby. This fat is very difficult to lose. And during breastfeeding, it becomes more pliable and comes off easier.

In men, fat is deposited mostly in the abdominal area. Men generally have a much easier time losing weight than women.

It is also important that the latter are much more impressionable than men and are very sensitive to their bodies. The girl will quickly notice the extra kilogram on her body.

Men don’t worry at all about how a kilogram of fat looks on their body. Moreover, they often do not see changes in their body even by ten kilograms.

For clarity, you can go back and remember what 1 kg of fat looks like. The photo is presented above in the article.

How to measure?

The content of adipose tissue in the body of women (in percent)

Content of adipose tissue in the body of men (in percent)

Muscle

Many men are now engaged in creating the torso of Apollo from their bodies. Pumped up biceps and buttocks have become a cult in our time. And it’s not surprising, aesthetics is important for a person in everything, and our body is no exception.

So, we have already found out that fat will not develop into muscle. Then where can you get them from?

It is known that muscles grow from physical activity. But it is not so. The muscles themselves do not grow, but only slightly increase in volume. Without certain nutrition, muscle tissue will not grow larger.

Do not stop

When you reach 45 or 50 years old, something in your body will certainly begin to wobble and squeak, creating obstacles to regular exercise. But I repeat: you should not stop.

Rice wrote just about this in her comment on my Facebook post: “It’s so good that you are not shy about discussing this topic openly,” she writes. — Yes, you can already hear the countdown: every time I sort out my wardrobe before the onset of autumn, I always find things that I will never be able to wear again. At the same time, I weigh exactly the same as I weighed when I got married in 1984, but my body has long since become different. Yes, the years are not kind to anyone, but at sixty I still love hiking as much as I did 30 years ago.”

Nutrition for gaining muscle mass

The first step to gaining muscle mass is for an athlete to determine his body type. There are three types in total:

• Ectomorph (thin body type);
• Mesomorph (the most comfortable type for a sculpted physique);
• Endomorph (prone to rapid weight gain).

The second step will be the nutrition plan itself. Yes, beauty requires great sacrifice and energy expenditure. Depending on what type the future “Apollo” belongs to, the athlete’s entire regime will be structured.

First of all, it is important to understand that to gain weight you will need a good appetite. Without a surplus, it will not be possible to collect housing and communal services. And given that exercises that promote muscle growth are very energy-intensive, you will have to eat a lot.

Typically, trainers advise eating 5-6 times a day. Such nutrition will allow you to quickly gain the required muscle volume. But you should be prepared for the fact that soon after such daily “stomach holidays” you will have to tighten the belt considerably. This is necessary in order to lose excess fat that accumulates along with muscle mass.

To lose weight you will have to slightly cut back on your diet. It is necessary to reduce the intake of carbohydrates and fats into the body, while simultaneously creating a calorie deficit. Such nutrition will quickly bring the percentage of fat in the body back to normal, showing everyone around the pleasant relief of a pumped-up body.

Be careful with carbohydrates

The content of carbohydrates in the diet also influences the adequate reduction of body fat and preservation of muscles Excessive consumption of carbohydrates contributes to their conversion into fat and storage in the body, but a sharp reduction in carbohydrate consumption is also not the right solution . Excessively low carbohydrate intake is not necessary for weight loss, as it can lead to uneven muscle tissue retention and decreased performance during training. A 2003 study confirmed the effect of carbohydrates on reducing fat percentage and preserving muscle. Participants followed a 10-week plan during which they consumed 1,700 calories per day . They were divided into two groups, the first of which consumed carbohydrates and protein in a 1.4:1 ratio , for example, 125 g protein and 171 g carbohydrates . The second group consumed 3.5 times more carbohydrates relative to protein , which is approximately 437.5 g of carbohydrates and 125 g of protein . The results showed that the first group lost more fat and less muscle mass than the second. [8]

Calculate your ideal sports weight!

You can also achieve the desired result using a less complex ratio. The ideal ratio of carbohydrates to protein for preserving muscle and reducing fat percentage is 2:1 . For example, with a daily intake of 125 g of protein, the amount of carbohydrates is 250 g . in certain cases , namely for athletes and people who train hard, but is not important for the average person. Determining the ideal time to burn fat is difficult because research results vary so much . During the day, it is important to take carbohydrates in the morning to provide energy for daily activities and after exercise to replenish energy and nutrients . The most important factor is the source of carbohydrates , so complex carbohydrates containing fiber , such as oatmeal, are preferred. Your overall carbohydrate intake is more important than the exact timing of your carbohydrate intake unless you are training for a competition. If you eat carbohydrates in moderation, you don't have to worry about timing them. [8] [2] [14] Looking for the perfect breakfast dish to fill up your carbs and protein ? 15 grams of protein and 53 grams of carbohydrates this instant oatmeal is an excellent choice.

What to do to improve your figure?

A proper low-carb diet gives very good fat loss results. No matter what anyone says, diet is a self-sufficient condition for losing fat mass, sport in this matter is just a friend and assistant, its role is secondary.

A girl with 20-25% body fat (which, in principle, is not much more than the norm of 15-18%), with a normal diet and 3-4 times a day of cardio training in 8-12 weeks, will safely reduce the amount of fat to 10-12%. At the same time, your weight will be reduced, and your figure will look completely different, much less sporty.

The reason is simple - this is the initial lack of muscles. We are designed in such a way that it is impossible to lose weight and gain muscle mass at the same time . And if you don’t eat right, you can significantly reduce not only the fat layer, but also the muscle mass itself.

You are overweight and you dream of losing weight and at the same time acquiring beautiful abs and butt, be sure to make sure before losing weight that under the fat you already have beautiful abs and butt, because while losing weight, not only will you not pump them up, but you also risk losing part of this relief. This is a truth that many people don't know about.

Causes of obesity

Obesity can be caused by diseases of the endocrine system or digestive organs. However, the main reason is that a person receives more energy from food than his body expends.

Factors contributing to obesity

:

• eating disorder (habit of eating a lot);
• stress (it is human nature to “eat up” stress, compensating for the negative with positive emotions that arise when eating delicious food);
• insomnia (while awake at night, a person is inclined to organize an extraordinary meal, increasing daily calorie intake);
• sedentary lifestyle;
• quitting smoking (the usual cigarette is replaced by sweets, nuts, seeds, etc.);
• family tradition;
• alcoholism;
• taking certain medications;
• pregnancy and childbirth.

How much does water weigh

Until the beginning of the 20th century, 1 liter of water was considered to be equal to 1 kilogram, but later it turned out that this ratio was confirmed under certain conditions: atmospheric pressure should be 760 mm r. Art., and the temperature of the water and the environment is 4 degrees Celsius. Under other conditions, the density of water changes slightly. In 1964, the link between 1 liter of water and 1 kilogram ceased to be used in science, but in everyday life you can easily rely on this ratio, since the deviations are insignificant.

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A drop of water weighs 0.05 g.