One of the biggest misnomers in weight loss literature today is that building muscle mass somehow increases weight and reduces a person’s ability to lose weight, In today’s post, we’re going to look at 5 reasons why building muscle helps weight loss.
First of all, let’s define “building muscle“. What I’m referring to here is the process by which the body creates extra muscle in place of fat. Sometimes what happens is that the muscle mass is actually kept constant and the weight loss happens through burning through stored fat. The process depends on some old tried and tested methods that we’ll go over here. A word of advice though: this is not for everyone. If you haven’t been the type of person to do “resistance training”, which involves strength exercises or lifting weights, then I might suggest that this method is most likely not for you. In any case, please consult a doctor before embarking on a regimen of this type. An alternative I would suggest is enlisting the services of a personal trainer who can guide you through the do’s and don’ts of what could potentially be a hazardous route to losing weight.
1. Increased metabolic rate
Typically, muscles use up more energy during and after exercise which causes the body to burn calories even during a “warm-down” phase. The exercise causes the muscles to burn calories which continues after the exercise has been stopped leading to an an increase in fat-burning processes.
2. Elevated calories burnt following exercise
Pretty much a follow on from what we said above. In order to build muscle, it has to be exercised in a resistance-training environment. When that happens, the body depletes carbohydrates as energy along with calories. Following a work-out, further exercise results in the body turning to fat for energy rather than anything else.
3. Resistance training needs to be done 4-5 times per week.
Weight training is one of the most disciplined forms of working out and must be done in accordance with a strict routine. The body needs to have a force to work against to cause it to adapt by building extra muscle. That’s how we build mass and burn calories at the same time.
4. Consume sufficient amounts of protein
The key to building any additional muscle mass is to provide the body with sufficient protein to be able to begin the process of tissue reconstruction. The protein should be in the form of meat, fish, chicken, eggs, dairy products, nuts, seeds, or beans. Protein powder is not recommended as it is costly and can be of poor quality if bought inexpensively. Keep the meals small and under your calorie target for the day, and you will not gain any weight other than muscle.
5. Be sure to get at least 7-8 hours sleep per night
Sleep is a very underestimated part of an exercise and dieting program. Lack of sleep can completely throw off your body clock and metabolic processes which can lead to ill-health and weight gain. Also, with the implementation of the resistance exercise regimen, tissues need time to build back up. Sleep ensures that.
Many of us would find that this type of exercising would simply be too much. Frankly, at my stage of life in my middle 50’s, I would never last the course. However, for younger, more active people who want to create the beach body effect as well as shedding several pounds, building muscle helps weight loss.