Why two women with the same height, weight and body fat percentage can look completely different, and how building muscle is the key to looking toned, fit and escaping the ‘skinny fat’ body type.
What Lean Body Mass Really Means
Ever wonder why two women with the same height, weight, and body fat percentage can look completely different? One looks lean, sculpted and toned while the other looks softer, less defined, maybe even “skinny fat.” The secret? Muscle.
Many people think that lean body mass refers only to muscle, but it includes everything that isn’t fat: muscle mass, organs, bone, fluid levels, skin, etc. So, even at the same body fat %, the amount of muscle matters.
The Muscle Difference - A Visual Comparison
Imagine these two women:
Same height
Same weight
Same body fat percentage
But one has more muscle than the other
Body Recomp
Same person, nearly the same weight. Only 2 lbs heavier, but years stronger. The scale doesn’t measure body recomposition. This is what lifting and consistency looks like.
Here’s how they look different:
Woman with more muscle:
Looks tighter, firmer more “toned”
Visible curves in her arms, abs and legs
May even appear smaller at the same weight, because muscle is denser than fat
Woman with less muscle:
Looks softer or less defined
Might look a little wider or rounder, especially in the areas like the arms, thighs, or stomach
May not have the same “tight and toned” look, even though she’s not overweight
What “Toned” Actually Means
Clients come to me wanting to look better and feel better. They want to lose some weight, tone up and gain real strength to build a healthy and fit physique. But what really is toning? Toned is muscle in the absence of body fat. You can’t spot reduce, but you can build muscle and lose fat. Without muscle, losing weight just makes you smaller, not tighter.
Why You Should Care (Especially if you’re over 30)
Muscle loss begins gradually in your 30s and 40s (sarcopenia). If you lose weight and don’t build muscle, you become more prone to being “skinny fat”. If you don’t strength train to combat this, you’re more at risk for osteopenia (reduced bone density and a precursor to osteoporosis), and fat accumulating in the muscle (myosteatosis).
Strength training helps preserve and build muscle and bone. Muscle gives you more metabolic flexibility so your body can tolerate food better. Once you get in shape, the muscle you build makes it much easier to maintain your physique.
If you’ve been obsessed with the scale weight or doing exhaustive cardio, and still feel like you’re not getting the results you want, it’s time to shift the focus. Lift with intention to build muscle. Eat a nutritious high protein diet to support it. This is the winning formula for the toned, strong, healthy and fit look you’re after.
Want to train smarter, not just harder? I specialize in strength based training for busy women who want results without wasting time. Join the Newsletter List for exclusive tips on strength-based training and nutrition for busy women.
