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The signs of building muscle vs. fat
1. The mirror never lies
2. Clothes that fit
3. The famous Scale
- Water. 80% of your body consists of water. And, as I mentioned above, with increased intake of carbohydrates comes increased storage of water. Especially after a heavy lifting day, your muscles will be filled with water and glycogen. This is the only reason people can lose 10-15lbs a week on a crash diet. They don’t lose fat, it is just the water!
- Organs, Tissue, Bones. The scale measures all of this as well. Some people just naturally possess thicker bones. Your weight cannot be the same with someone of the same height and age, but a very fragile stature. Never compare yourself to others!
- Muscle. This one is self-explanatory. We hope to increase the percentage of muscle mass as much and as quick as possible.
- Your digestive tract. This one falls under the category “organs” but I wanted to make an extra point here. If you have a healthy metabolism, you are going to have to eat a LOT of food to be able to gain muscle. If you want to minimize fat gain, you should eat mostly healthy, clean foods. That means your fiber intake is going to be quite high. Which leads to increased food in your stomach at all times. This one if probably the biggest factor of all and can change your weight dramatically from one day to the other … .
As you can see, it does really not make any sense to keep weighing yourself every day. For general reference, you can weigh yourself once every 2 weeks, or even weekly. To be honest, I have stopped weighing myself for 4 months and I couldn’t be happier about the way my body looks!
4. Measurements are key
- The smallest part of your waist (right below your belly button)
- The widest part of your hips (choose both hip bones as reference)
- The widest part of your upper thighs
- Your triceps/ upper arm
Write down those numbers and see how they progress. If you have gained more fat than muscle, your measurements might increase faster.
If you have lost fat but the weight on the scale is the same, this is a typical indicator that you have lost fat.
5. Touch your muscle gains
6. Strength & Performance
7. How much muscle can you gain?