Fat-burning Ability of Muscle: Exaggerated?
Most weight loss programs include a strength training component. The idea is that building muscle will increase your RMR (Resting Metabolic Rate) and ultimately burn more calories all the time.
I am a great fan of weight training - not only for fat burning potential, but as a stress release, and strength increaser. Unfortunately, like most other research on nutrition and exercise, some researchers feel the impact of muscle on metabolism has been overstated.
This article in The Ledger explains the subject in detail.
A lot of people say for every pound of muscle you add, you'll expend 35 to 50 additional calories," Bryant says. "Most of the quality research that has been done shows that number to be pretty significantly exaggerated."As well as this, some are also questioning the post-workout metabolic boost from intense cardio work:
Again, though, fitness experts differ on how significant that boost is. Hewlings, who studied protein metabolism during two fellowships at the University of Texas Medical Branch at Galveston, says metabolism levels remain elevated up to 24 hours after an intense cardiovascular workout.But Bryant is among those who think the metabolic benefits of aerobic exercise have been overstated. He offers this rule of thumb: For every 100 calories expended during exercise, the body burns another 15 calories in recovery.
"That's probably a bit lower than many people perceive," Bryant says. "A lot of people think, `If I exercise I get my metabolism revved up and it stays revved up,' and they expect to burn almost as many calories (at rest) as when they exercise, and it's not even close."
The reality is, most people have different base metabolic rates. I tend to think that your genes are involved here. However - any exercise is good exercise - the more regular the better.
All these contradicting studies can play real mind games. Regardless of how sluggish your metabolism may be - stay focused and dedicated. Ignore the nay-sayers and learn to enjoy exercise.
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It DOES burn that many extra calories, though. Muscle cells have more mitochondria (site of ATP synthesis) than fat cells and they use a lot more energy to maintain themselves as cells. Granted, a lot of people don't realize that it takes an entire pound of muscle to burn 30-50 extra calories, so they may overcompensate by thinking they can eat "whatever they want".
ReplyI am a huge proponent of strength training as well as cardiovascular exercise for everyone. In regards to weight loss, I think cardiovascular exercise may be more important in loosing weight initially and strength training may help more with maintaining the weight loss.
I my case over the last three years I have gone from weighing 295lb to 227lb while my percent body fat went from the 35-40% range to about 10%. While diet and hormonal optimization played a role, strength training was critical in achieving my goal.
In addition to the benefits cited by the author, exercise helps to lower insulin levels, which is critical to weight loss.
I encourage anyone trying to loose weight to add some strength training to their program.
ReplyWhat I want to see is a study that says procrastination leads to a significant lasting metabolic boost and flat blood sugar / insulin response curve.
Because holy crap, I am a fifth degree black belt at that. Seriously, I could take any of you, or even all of you. You, reading this - even now I smell your fear.
Gotta get behind the mule in the morning and plow...
ReplyIggy you are very funny. Randy and Spectra make some valid points. Maintaining a good BMR for sedentary people require restricted diets and physical activity. But, for an athlete, restricting calories in the diet can be detrimental for performance. Both strength and intense cardio training are needed to maintain a lean figure throughout the competitive year. I belive that balance is necessary but strength training does help increase RMR or BMR and help burn fat at rest.
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