November 1, 2009
How to Build Muscle to Burn More Fat
OK enough with all the increase fat loss articles, right? How about I talk a little about what exercises to do. Noooo not just cardio and eating right. You gotta build muscle to burn more fat.
You by now you know everything you need to know about goal-setting, nutrition and cardio to get as lean as you want to be. But we’re not finished yet – there’s one final piece to the fat loss puzzle: Weight training.
It would be far beyond the scope of this single volume to teach you everything there is to know about weight training.
Arnold Schwarzenegger wrote a book about weight training called, “The Encyclopedia of Modern Bodybuilding” and it’s 736 pages long with 850 photographs!
Former Mr. Universe Bill Pearl also wrote a hefty volume on the subject with 638 pages called, “Keys to the Inner Universe.” Pearl’s book is so detailed, it has 151 exercises for the biceps alone!
Most people only associate weight training with building muscle and increasing strength. Few people realize the impact weight training has on fat loss. Weight training increases your lean body mass. Increasing your lean body mass speeds up your metabolic rate so you burn more calories at rest – and the number of calories you burn at rest (your basal metabolic rate) is directly proportional to the amount of muscle you carry.
For example, if man weighs 176 pounds with a body fat of 19%, his lean body mass is 142.6 pounds and his basal metabolic rate is 1770 calories per day. Suppose he drops his body fat to 9%, and then he builds back up to 176 pounds, while maintaining his bodyfat at only 9%. His lean body mass is now 160 pounds with a basal metabolic
rate of 1940 calories per day.
He now burns 170 calories a day more than before, with no additional exercise or calorie restriction! He even burns more calories when he’s doing absolutely nothing (even while he sits at his desk, watches TV or snoozes). Does an extra 170 calories a day make a difference? Well, let’s do the math: There are 3500 calories in a pound of stored body fat. Three thousand five hundred calories divided by 170 extra calories burned per day equals an extra pound of body fat lost every 20.5 days, which adds up to 17.7 pounds of extra fat lost per year with no additional activity.
It’s a common misconception that if you have a lot of weight to lose, you should lose the fat with cardio first before starting a weight-training program. Actually, the opposite is true; weight training always accelerates fat loss, although it happens primarily through an indirect mechanism. Muscle is metabolically active tissue that burns fat, and
lifting weights builds muscle, therefore weight training must be a part of every fat loss program. This doesn’t mean you need to look like or train like a bodybuilder, unless that’s your goal. It simply means that weight training is equally as important as aerobic training even when your goal is fat loss.
Aerobics by itself doesn’t cut it.
bill pearl 151 bicep exercise (1)bmr 1770 maintain muscle (1)how can you get more fat/muscle (1)how do i build more muscle so that i burn more calories at rest? (1)is 176 pounds fat ? (1)muscle burn more calories (1)which burns more fat cardio or weights (1)www kensavage com build-muscle-burn-fat (1)
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