Metabolism, Muscle, and Body Composition: Why the Scale Is Lying to You

Ashley Lambeth
Feb 8, 2019
4 min read

Updated: Feb 9

How muscle drives metabolism, fat loss, and long-term results

What Metabolism Really Is (And Why It Matters)

We’ve all heard the word metabolism, but most people don’t really know what the heck it actually means. (*If you have trained with me, you know you get quizzed on this our 2nd JumpStart Sesh, lol)

Metabolism includes all the chemical processes in your body that convert food into energy.

It determines how efficiently you burn calories, recover from workouts, regulate hormones, and maintain muscle.

Your body constantly shifts between two states:

Catabolism vs Anabolism

The Catabolic State (Breakdown Mode) = "Bad" think catastrophe, we do not want this

Catabolism is when the body breaks down tissue, including muscle.

This often happens when:

You don’t eat enough calories or protein
You overtrain without adequate recovery
Stress and sleep deprivation are high

Common signs of chronic catabolism:

Muscle loss or stalled results (plateaus)
Fat retention despite dieting
Water retention and inflammation
Joint pain, fatigue, low energy
Slower recovery and poor workouts

Many people unknowingly put their body into a stress/starvation response, where fat loss stalls and the body holds onto energy for survival.

*Yep, you guessed it: the answer is EAT MORE of the right things at the right time.

The Anabolic State (Build Mode) = Heck yeah! We love this one

Anabolism is where results happen.

This is when your body:

Builds and preserves muscle tissue
Burns calories more efficiently
Recovers faster from workouts
Regulates blood sugar and hormones better
Feels stronger, more energized, and more stable

Staying anabolic doesn’t mean overeating - it means fueling properly!

What You Can Control to Stay Anabolic

You have control:

Eat balanced macronutrients (protein, carbs, fats)
Never skip meals! *Especially breakfast and post-workout nutrition (puh-reach)
Prioritize sleep and recovery
Avoid overtraining and chronic cardio
Strength train consistently
Manage stress (breathing, walking, stretching, yoga)
Stay hydrated (at least ½ bodyweight in ounces OR MORE + electrolytes)
Eat when hungry and stop when satisfied

Muscle changes everything

Muscle = The Backbone of Metabolism

Muscle is the most metabolically active tissue in the body. It burns calories even at rest.

The more lean muscle you have:

The higher your resting calorie burn
The easier fat loss becomes
The more resilient your body is to stress, aging, recovery etc

Muscle isn’t just about aesthetics, it’s metabolic protection.

You don’t need a “fast metabolism" - -

You can train one.

Why the Scale Doesn’t Tell the Whole Story

When you step on a scale, that number reflects:

Muscle
Fat
Water
Organs
Bone
Food in your system

It does not tell you what’s actually changing.

This is where body composition matters.

What Is Body Composition?

Body composition measures the ratio of:

Lean mass (muscle, organs, bone)
Fat mass

Using tools like skinfold calipers or bioelectric measurements, we can determine:
How much muscle you have
How much fat you carry
Whether weight changes are productive or misleading

Many people become frustrated because:

The scale isn’t moving
But their body is changing

Muscle is denser than fat, so you can look leaner, tighter, and stronger while weighing the same: or more. (*You can also LOSE muscle and weigh less, which also throws people off)

Fat vs Muscle (Quick Breakdown)

Fat

Fat (adipose tissue) stores energy and insulates the body. Some fat is essential, but excess fat can negatively impact:

Hormones
Organ health
Inflammation
Disease risk

Muscle

Muscle is living tissue that:

Creates movement
Stabilizes joints
Burns calories at rest

There are different muscle fiber types (fast vs slow twitch), but all skeletal muscle contributes to metabolic health.

Fat Loss + Muscle Gain = The Goal

There is no single rule, but sustainable fat loss always comes down to:

Nutrition
Strength training
Cardiovascular health
Recovery
Consistency
DreamBody Method (I teach) incorporates all + mindset, flexibility and lifestyle

Extreme dieting may drop weight fast. but it often sacrifices muscle, slows metabolism, and leads to rebound weight gain.

Healthy fat loss averages 1–2 pounds per week for sustainability.

Why Eating Too Little Backfires

When you consistently under-eat:

The body shifts catabolic
Muscle is broken down for energy
Metabolism slows
Fat loss becomes harder

You must eat enough to protect muscle and support training.

This balance is what allows long-term transformation without burnout or frustration.

Final Truth

You don’t need to starve. You don’t need endless cardio. You don’t need to obsess over the scale. You do not need to lift every single day. You definitely do not need perfection.

You need:

Fuel
Muscle
Patience
A strategy built for your body
*Updated bloodwork is ALWAYS a great way to make sure things are all working effectively

And now you know.

Quick note from me...

Yes, there are tools like peptides, shakes, infrared heat, cold plunges, workouts with goats, scream therapy, supps, drugs, "my friend does this plan" etc ... But you still need muscle. You still need a plan.

*Use the tools but do the work - and do it sustainably.

Love ya, mean it. – Ashley