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Issue Date: August 12, 2001
I'm in my early 50s and play tennis, walk on the treadmill and do step classes almost every week. At the suggestion of a trainer, I've started lifting weights to increase my bone density. Although I feel as if I'm getting stronger, I have put on weight (almost 3 pounds). I work hard to keep my weight down, so I'm considering backing off the weight training. What do you think? Does muscle really weigh more than fat?
Sheryl Taylor, Scottsdale, Ariz.
You're not alone. Many people begin a weight-training program with the intention of shedding pounds, then panic as they discover they are gaining weight instead of losing it.
Much of this is due to a redistribution of body composition: Your body is gaining muscle from your exercise program and losing fat as a result of the energy demands of the exercise.
Lean or fat-free muscle tissue is about 22% more dense than fat tissue. That means that if your thighs stay the same size but through an exercise program have more muscle and less fat, they will be heavier. But your metabolism will be higher and your bone density will increase.
The more important issue is body composition.
If your clothing is getting looser, then you're losing size and gaining muscle, even though the scale says you're not losing but gaining (a little) weight. That's a good thing. You also can ask your trainer to test your body-fat percentage with calipers.
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