It has been a myth for a very long time that muscle weighs more than fat, but that's not necessarily true. A pound of muscle and a pound of fat is all the same, it weighs a pound after all. Muscles can never weigh more than fat if their weights in pounds remain the same.
Fat is usually bulky, while muscles tend to be leaner and that's the reason why 5 pounds of fat seems to be bulkier than 5 pounds of muscle. A pile of 10 pounds of fat quite obviously takes more volume than a pile of 5 pounds of muscles. There is no difference at all. Muscle is denser as compared to fat and as such it needs more space or volume which causes all the misunderstandings. Also a pound of muscle can help you burn fat, even when you are at rest; an increase in the lean muscle mass tissues allows you to burn calories.
A bit of weight loss can be achieved with the help of weight training. You might not be satisfied with the numbers but you'll definitely look slimmer. How? Well that's because the lean mass of the body increases and the fat in the body decreases. Though there might not be a noticeable change in the scale, but your best fit clothes will tell you how you look.
Exercise is undoubtedly the best way to maintain a healthy body, but while you exercise to train your muscles you might not lose weight. Now it's not that shocking, as you gain muscle and lose fat simultaneously you actually cannot notice what you've lost. The results cancel out each other.
People have a notion that as we start working out, our fats are turned into muscle and once we stop, the muscle gets converted to fat, which is unlikely to happen. You may either gain muscle mass or reduce body weight, you might either gain weight or lose it, the whole process of conversion is unscientific.
If your motto is to gain muscle mass, you need to follow a typical set of weight training that will trigger the growth of muscle followed by more calorie intake and rigorous exercise. For growing your muscle you need to go through intensive and progressive resistance training.
Remember, losing excess fat is totally different from developing your muscle mass, it is difficult to achieve both of these in chorus. Moreover, the route to these missions is totally different from the other. Losing fat involves crash diets, loads of exercise and aerobics, whereas gaining muscle mass involves proper diet, increased calories and weight trainings.
Muscle makes proper use of calories which would otherwise be stored in the body as fats, the more you have, the better. It helps in burning these calories and allows you to have a leaner body. And with the help of resistance training, your bone density increases and strengthens your body and supports your joints.
The bottom line is that a few pounds of muscle is always more dense, firm and also occupies less space as compared to fat, but the weight remains the same. A pound is always a pound, not less than that. It is the same incase of muscle and fat.