Build Muscle: A Secret to Fat Loss?
My roommate knew how to eat.
Breakfast was a very large bowl of cereal topped with tinned fruit. The pile of food could only be described as mountainous. He would then make a packed lunch. This consisted of sandwiches - not just one or two - but enough to use up half a loaf of bread. The pile of sandwiches was almost a foot high - and those were just 2 meals of many.
One evening my friend complained that he couldn't stop losing weight - and it was annoying him. This confused me. At that time I thought weight loss was about dieting - and dieting meant eating nothing but lettuce and carrot sticks.
So what was the secret?
You don't need money
to work your muscles.
Mega-Metabolism
My roommate must have had a metabolic rate that was through the roof. He was well over 6 feet tall, had ample amounts of muscle, and not a lot of body fat. He played competitive sport in a representative team. He trained many times a week, of which many sessions included weight training.
Therein lies an important point. Muscle is metabolically active. Fat is not. Even at rest, muscle tissue requires energy - not crazy huge amounts of energy - but enough to make a difference in BMR (Basal Metabolic Rate).
Excuses?
It amazes me how many people believe that resistance training is not for them. There are so many excuses. The fear of getting big is a major issue among women. Building size is not easy and rarely happens by accident. Most people that do "get big" are intentionally consuming the appropriate foods and applying intensive weight training. Then there are those who happen to "accidently" consume a pint full of androgens...
Is Cardio Overrated?
We used to call it aerobics - get on the treadmill for 30-45 minutes 4 times a week. If you are quite overweight - that can take a real toll on the joints. On the other hand resistance training can actually strengthen the joints and bone mass.
Rethink Weight Training
If weight training is something that you have shunned for various reasons - maybe it's time to have a rethink. Having a strong and useful body is quite an asset. Your body is not just a clothes-hanger for other people to gawk at.
So many young girls believe that having stick-thin arms and rounded shoulders is a worthy goal. That's unfortunate. The prisoner-of-war look might earn a place on the catwalks of the world, but it won't do much for your health as you age.
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I can but applaude ! It's a pity the fashion world and the media don't take heed and stop glorifying the skin-covered skeletons with no muscle to hold them up (just look at how some top models walk ! Horrible).
Muscles don't get BIG unless you want them to and work with that as your goal, and women have an even harder time of it than men (we just don't have the testosterone levels you guys have ... a pity in this one respect), so ladies : get your butts into the nearest gym and get smart about your FAT loss (NOT weight loss !).
Sarah
ReplyTop runway models are actually intended to be walking clothes hangers! It's part of the industry. I'd much prefer to look like a fitness model or even a plus-size model. If we want to know how humans should look, we'd be better off looking towards athletes than models.
I admit that I'm a little hazy about the idea that "your muscles won't get big unless you want them to." Genetics are definitely a factor in a person's ability to build large muscles, and some people get big muscles more easily than others. If you take on a weight program, you should definitely keep a close eye on your results, so you can adjust the program to best meet your goals. Different things work for different people, and training programs should be individualized, just like your diet. :)
Still, if you're looking to lose weight and keep it off, and you don't want to feel like you're starving yourself, keeping up with weight training is the way to go. I find that I can eat more now, but still get the same results that I did before I began strength training.
ReplyI love lifting weights! I much prefer it to cardio. Thanks for this thoughtful post promoting weight training.
ReplyOh, PS, a great resource for getting started with weight training is at http://www.stumptuous.com, then click on "Iron." Great site!
ReplyI agree with nsfg about wanting to look like a fitness model. Muscle tone is so much sexier! I have talked to alot of my guy friends and they have said that Nicole Richie and those runway models are way too thin and not attractive. They like the toned bodies like Jennifer Garner and those fitness models you see. Weight training has done wonders for me as I feel so much better about myself. Besides, it protects your bones against osteoprosis.
ReplyI lost about 20lbs of fat and gained about 10lbs of muscle (resulting in a net weight loss of 10lbs) and have definitely felt the improvement in energy and metabolic levels. i still maintain my workouts and healthy eating, but have noticed that i feel better, even if i don't work out for more than a few days.
ReplySince starting my workout plan close to 6 months ago, I've lost very little weight, but my strength has probably increased by 30-40% and I no longer struggle to get up and down multiple flights of stairs, walking up hills, etc.
Weighttraining is the only exercise that provides residual value. The muscle gain is constantly working for you both in terms of greater physical performance, and in terms of burning additional fat, even while at rest.
-- Jim http://www.runfatboy.net
ReplyWeight (strength) training should be a component to any weight-loss program. The more muscle you build the more fat you will burn. I read that 1 lb of muscle burns an extra 50 calories, and regular weight training can increase BMR up to 15%. That's a lot. I don't think it means that people shouldn't do cardio. But if you do both you will preserve muscle mass, and burn fat. It's worth noting that cardio burns a lot more calories than weight lifting, but building muscle will help burn even more.
ReplyI agree that it's not easy for women to get "big" lifting weights. I used to have this idea of some grotesque woman bodybuilder with huge amounts of muscle, if I did weights. I've found that it actually just tones what is there and makes it look better.
I was pretty much a "cardio-only" person for the longest time and yeah, I lost fat, but my muscles weren't that defined. Once I started strength training, I found I could eat more and my muscles looked so amazing. Much more attractive than the skinny-boy look that fashion editors would have us think is "sexy"
ReplyAs much as weight machines etc are boring they do help. However, I went to a trainer once and got some exercises for the machines at Gold's but don't want to go that route again. Does anyone know any good books or something for the machines?
Thanks.
ReplyOur bodies need four things: strength (weight training), aerobic fitness (cardio), balance and flexibility (tai chi/yoga/martial arts, etc). Work on all four.
I also like to get a lot of exercise outdoors, not only for the pleasure of it, but because the body burns most of its calories maintaining a steady-state body temperature. So, if I work out or exercise outdoors instead of in a climate-controlled room, I get an extra bonus.
(As an aside, many - if not most- of the female models in magazines are young teenagers, made up to look like women. Look closely, and you will see..).
As to looking like a runway model, these women are exclusively from the small percentage of the population that are Ectomorphs: light, small bones, long legs in proportion to the torso, sharply-defined features. If your body type is not ectomorph, you will not look like one of these people, not matter what you do, and we might as well get our minds around it.
ReplyI am 5'7 and have always been muscular. I'm not sure(beyond starvation) if I could even get small bony arms. I like being bigger and stronger. I can take on most men and not have an issue and it is completely true about muscle burning more fat. I have an easy time losing weight if I work on it physically. I would much rather look like an Amazon than a POW. Knowing that I can do things that most stick thin women can't is a great booster in self confidence. Another thing, body builders are not strong, in fact they are actually very weak. Over doing the natural preportions of you body puts too much strain on it. Look at a retired body builder. If there has been any history of Steriod use than they are generally pretty overweight when they stop using and training.
ReplyExcellent post! It's amazing how many people shy away from weight training thinking it's going to bulk them up, or in the case of women, make them manly.
There are many people, including myself, who have actually lost a ton of weight / fat without doing almost any cardio.........just the proper diet and weight training routine.
Muscle revs the metabolism like no cardio can. Muscle gives your body shape. Muscle is only attained by weight training, not some $3000 elliptical.
Jonathan Perez
ReplyCleveland Firefighter
ACE / IAFF / IAFC Firefighter Peer Fitness Trainer
www.FromSkinnyToMuscular.com
Everyone always disses the models. They're just like fat people--they don't choose their bodies. In all honesty it makes you look a little threatened when you critize them.
ReplyI have started to strength train. I work out almost everyday. I love it. I do cardio and that is what I used to only do. Now I lift and use the machines.
Can you gain weight from lifting?
ReplyWell, I think that this diet thing: Huge bowls of cereal, dozens of sandwiches, and such and such is far too many carbs, and the amount of unhealthy pasturized milk for the bowl of cereal in the morning really could put this person towards a diabetic state.
People really need to understand the basics of science, which include monounsaturated, omega 3, and saturated fats in short and medium chain fatty acids.
Building up muscles is one thing, but you still need to do cardiovasculer exercise. 90 to 120 minutes each day of not walking, but jogging or other moderate to vigerous exercise.
Get the facts. Use traditional oils (extra virgion coconut oil, olive oil, butter, and clean organic pasture-fed animal fat). Don't eat deep fried foods, ever. Eskimos relied on animal foods for their health. Mediterranian people did include animal protein in the diet. When gardening for your vegtables, don't use any pesticides at all. Use organic fertalizer, and if there's any weeds, pull them up by the roots.
ReplyExcellent writings. I like your style! Keep it up.
ReplyThis is an excellent post as weight training has been ignored when it could be better for weight loss than cardio. I am not a body builder but train with weight pretty hard 3-4 days a week and go mountain biking, snowboarding, wake boarding, and many other active sports. I rarely do cardio as I try to stay active and weight training keeps my metabolism high and a fat burning a machine.
ReplyI love to lift weights. Lots of people think it is not as productive to lose fat as cardio but with a balance of both it is very effective to build mucle and lost the fat.
ReplyI use heavy leg workouts and kelp tablets to keep my metabolism running hot.
ReplyJust an observation: people with hypothyroidism might wanna not take kelp. More fluoride will not help your case.
ReplyYou mean iodine. No, it doesn't always help. I take it as insurance, due to the fact that I don't really use that much salt.
ReplyI mostly mean the fluoride. Kelp and green tea contain a lot of fluoride too.
ReplyAh, that's interesting. About 1 to 2 flouride to iodine in the analysis I found.
ReplyI read this article in this the Build Muscle: A Secret to Fat Loss? only secret about losing fat is that there is no secret. However there are principles that many people are not fully aware of this is quit interesting when we are thinking to use steroids -
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Replyhe only secret about losing fat is that there is no secret. However there are principles that many people are not fully aware of.
I think especially for women they need to realize that weight training will make them leaner....some cardio is needed depending on your body type..but intensity is key. Focus on weight training first and nutrition..then throw in cardio if needed.
ReplyHeather Picken, ISSA/P.C.P.T.
I agree that weight lifting is an essential key to fat loss with a healthy dose of cardio. Its a package deal along with a good nutrition plan. You can loose all the weight you want but what happens when your arms look like tooth picks because your were on a treadmill for 2 hours a day and skipped the weight lifting.
ReplyYes building muscle is a great way to achieve weight loss via genuine fat loss. The great thing about this is you look better and the fat loss is sustained.
ReplyWhat I also recommend to keep your muscles lean and not bulky is to keep a routine which is more pace based.
For example, you can have cheap resistance training using only bodyweight, resistance bands, ankle weights, swiss and medicine balls, using them at high speed can lead to limber and strong tone while shedding fat excessively.
If you keep using them with proper routines and *with proper timings*, you will not just burn fat but over time end up with the model type bodies with lean well shaped muscles :).
ReplyYour absolutely right about using weight training to lose fat. The best type is a whole body workout so you get major major muscle groups active and using up calories all day and night. I also make sure to train my legs for that reason. My legs are good fat burners. If you only train your upper body muscles you'll end up looking a bit scrawny. That's how I lost a lot of it myself. I also do cardio workouts but I only do Intervals for about 20 mins a 3 days a week.
Will
ReplyGreat article, really enjoyed it. What is the goal, getting in shape or losing weight? I absolutely believe in weight training as as integral part of the weight loss plan. Check out the blog http://fatlosshealthreview.blogspot.com. Both authors agree on this point.
ReplyWeight lifting is extremely beneficial for your health. Not only does it make you stronger but it also improves cardiovascular health. For me I think staying clear of any processed or unhealthy foods is the most important part of training. The most important part is a solid work out plan. Check out my blog for more info http://fatlossreviews-ajc782005.blogspot.com/
ReplyI use to compete in gymnastics. I had very low body fat and a lot of muscle. When I got married all of my muscle turned to fat and my metabolism crashed. :( I use to be able to eat whatever I want. Now... not so much... I look at a Snickers bar and I gain weight!
ReplyBuilding muscle is VERY useful to burning fat, regardless of whether you're a man or a woman (girls, you're not going to get 'buff', regardless of what you do unless you start taking steroids--you just don't have enough natural testosterone to do it), because when you're sedentary muscle burns about 50 calories per pound per day while fat is only something like 5 or 10 calories per pound per day to maintain--and that's when the muscle is not being used, I mean when you're actually 'sedentary', so an extra 10 pounds of muscle is an extra 500 (!!!) calories you'll be burning per day.
ReplyI definitely think genetics are involved. I am a woman who really gains muscle easily while my boyfriend, no matter what, stays fairly small. He is incredibly strong, however...and he eats like crazy. But I think you are right--it should be about health and not whether or not women have muscle or not. There are so many skinny 'model' women out there who have body fat percentages in the 30's. It's ridiculous. They don't look good in or out of clothes. So us strong women have to own it--we are valkyries! amazons! And it's good to know that there are plenty of people who admire that.
jh
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ReplyGreat post, i like your point of view, i can't agree totlay with what you're saying, because me and my wife lost 56 lbs in 2 months together using the fat loss for idiots from
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And we like it alot, if you can't sole fat, i think that you don't want it enough, and when you do decide to take your body to a fat loss journey you'll succed.
Thanks again
Mike G
Reply
ReplyAll I can say is wow. That is a lot of information. I wonder how long it took to come with an article that long and how long you have been pondering on the ideas express here.
Pound for pound, resistance training burns more calories than cardio. When you add to that the fact that muscle increases your metabolism, it's a no-brainer. :).
The women's fitness blog - fat loss and health advice for women
ReplyThe men's fitness blog - muscle gain, fat loss and training tips for men
Correct links ;) -
Fat loss, health and fitness advice for women
Muscle building, fat loss and training advice for men
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