Kenny Croxdale
Level 7 Valued Member
I read something about the fact that increasing muscle mass helps with fat burning, because muscle "consumes" more energy?
"Muscle mass does burn calories, just not as much as I once thought."
Smile, Post #6
As Smile noted, increasing muscle minutely increase your metabolic rate. Based on research adding a pound of muscle increases caloric expenditure approximately 6 calories per hour. That means in a you'd end up burning around 144 calories per day (6 calories per hour X 24 hours).
That means is a "Perfect World", you'd burn around 1.24 lbs of body fat in a month (144 calories X 30 days, divided by 3500 kcal per pound of fat)
Body fat burns calories, as well. A pound of fat burns about 2 calories per hour. That means in a day, a pound of body fat burns right at 48 kcals.
If you add a pound of muscle (which is huge) and lose a pound of body fat, the increase in net caloric expenditure would be right at 96 kcals (144 -48).
"Diet really is primary, but muscle mass is a strong second."
Smile, Post #6
The 80/20 Rule applies to weight loss or weight gain; 80% of your results are due to your diet, a deficit or surplus of calories.
The remaining 20% of your weight loss is driven by exercise.
So, actually exercise is a distant second.
people overestimate the energy expenditure of activity, and underestimate the calories of food.
Overestimation of Caloric Expenditure
Caloric expenditure from devices such as Fit Bit, and Treadmills, Exercise Bikes, Elliptical, Rowers, Heart Rate Monitors, etc. grossly overestimate the amount of calories burned by as much as 25% plus.
That is the reason people get it wrong.
The second part is people want to believe they are burning 1,000 kcal an hour; they brag about it. The irony is that many of those individuals are overweight and it is not going to change for them.
Under Reporting
Research show that one of the main issue of individual on a weight/fat loss diet, is Under Reporting. It occurs for a variety of reason. The primary reason is the the majority don't count calories because it a pain in the a#@.
That is why researchers use mice. It allows them to completely control the mouse's environment; diet, exercise, etc.
Simplifying A Weight Loss Diet
1) Consume Vegetables of Color (Dr Jonny Bowden/PhD Nutrition): These are foods low in calories and higher in fiber.
2) Food Portions: Measure them with you hand.
1) Meats: The size of your hand opened.
2) Vegetables: The size of your hand closed.
3) Three (3) Meal Per Day.
Research (International Society of Sport Nutrition) demonstrated the dogma of consuming snacks in between mean increase insulin production; which block the fat burning process and promotes fat storage.
Consuming three (3) meals a day that are 4 - 6 hours a part allows the body to utilize body fats for energy.
The Benefits of Exercise
1) A Metabolic Exercise Program
Research shows that a High Intensity Interval Training Program can elevate your metabolism up to nine (9) time more than resting level, hour after your training session. Higher Metabolic Rate = More Calories/Fat burned.
2) Increased Insulin Sensitivity
"Insulin is a Fat Maker..." Jay Robb/Nutritionist). The greater your Insulin Sensitivity the less likely you are to store body fat.
Genetically Insulin Sensitivity can eat anything and not become over weight.
The higher your Insulin Resistance, the more body fat you store. Insulin Resistance is the underlying cause of a multitude of heath issues.
Insulin Resistant individual can walk by a loaf of bread and gain fat. Insulin Resistant individual do better by decreasing their carbohydrate intake.
3) Increased Muscle Mass
Increasing muscle mass will slightly increase your metabolism.
Also, as vegpedlr stated, it preserves muscle mass.
Now for one of my pet peeves that I constantly hear...
"Muscle Weighs More That Fat"
This is one of the illogical statement the continues to be perpetuated.
A pound of muscle weighs the same as a pound of fat, as most of this board know.
Please correctly that when you hear it.
What individuals are trying to say is...
Muscle is Dense, Fat is Voluminous
A pound of muscle is much denser than fat.
Kenny Croxdale
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