Build Muscle = Burn Fat
Updated: Nov 2, 2021
In a previous post, I explained the concept of “Constrained Daily Energy Expenditure” and no matter how much exercise we do, it has almost no bearing on the number of calories we burn each day. (Read Here)
Although our body has the incredible ability to maintain a certain energy expenditure regardless of how much we exercise, resistance training in particular, can actually make a difference. Specifically, resistance training provides us the stimulus to increase our muscle tone (mass) which directly correlates to an increase in basal (resting) metabolic rate and therefore, an increase in daily energy expenditure.
The reason for this is because muscle is active tissue meaning it has more cells doing more metabolic work than fat cells. Therefore, if you have more muscle cells, your body will increase its capacity to do more metabolic work which will result in a higher daily energy expenditure. If you have more fat cells than muscle cells, then the opposite effect happens, less metabolic activity = less daily energy expenditure.
But don’t worry because at Motivate Fitness, we have some tips for you to increase your lean muscle tone:
•Maintain a positive nitrogen balance – in simple terms this means make sure you intake adequate amounts of protein. A general rule of thumb is to consume approximately 1.5g protein per kg of body mass. If protein consumption is low, you can end up in a negative nitrogen balance.
•Weight train 2-3x per week focusing on full body compound exercises such as squats, deadlifts, rows and presses for 2–4 sets of 6–15 reps
•Recovery is incredibly important. More, in most cases is NOT BETTER! Overtraining can lead to negative nitrogen balance which is counterproductive to building muscle tone. Shoot for at least one day rest in between resistance training workouts and be sure to get plenty of sleep and stay well hydrated. Quality nutrition is super important to recovery so stay away from processed carbohydrates and replace with healthy starches like sweet potatoes, quinoa, and beans along with adequate protein.
By following these tips, we are sure you will be on your way to increasing your metabolism. However, for the complete program, check out our Leptin Reset Program and learn how to lose weight, gain muscle and have that body your always wanted.