Now You Too Can Supercharge Your Metabolism and Burn More Fat Faster Than Ever Before
Posted May 05 2011 3:04am
One objective of building muscle mass is to raise your metabolism. Individuals who would like to burn off their surplus fat have a couple of choices. They could perform lots of cardio workout routines like using a rowing machine every day. Or, they could increase their metabolism .
The best way to burn fat is to raise your metabolism. A pound of lean muscle mass, even without exercise, burns between 35 and 50 calories a day. An elite athlete in an intensive muscle building program can add around two-thirds of a pound of lean muscle mass in a week. Of course, with steroids, a little over a pound of muscle mass can be added.
But, the average person isn't going all out to build muscle. They will build muscle more slowly.
Let's simply say that going to the fitness center three days a week and performing resistance exercises for 20 to 30 minutes daily will add about a quarter of a pound of lean muscle mass to your body each week. Of course, how intensely you train and what muscle groups you exercise will make a big difference here. And, as you first start exercising you could add muscle mass noticeably faster than this.
So, precisely how does this resistance training result in fat loss?
Let's take it little by little. After a week of resistance training you will have gained about a fourth of a pound of lean muscle mass. This new muscle is going to burn somewhere around 10 calories a day, each and every day, even with no further exercise. Doing these workouts for four weeks increases your metabolism by roughly 40 calories a day. Frankly, that does not sound like a lot, does it?
You should understand that the effect is progressive or cumulative. Working out for only three months will grow your metabolism by over 120 calories a day. Here is a motivating fact. The average person uses about 120 calories to jog a mile. So, you've essentially just added a mile jog each and every day to your fat burning routine. And, that extra 120 calorie expenditure takes place when your muscles are at rest. Every time you do anything those new muscles will use even more calories.
Muscles consume both sugars and fats. The fraction of fats they burn varies. Muscles at rest (during sleep, for example) burn a higher percentage of fat (some say around 80%). Working hard, your muscles might use only about 30% fat for energy. So, what does this mean on average about fat burning?
After three months of muscle building resistance workouts, your metabolism will have risen. The increase caused by new muscle mass is going to be burning off a minimum of two-thirds of a pound of fat every single month. And, the more exercise you get just moving around, the more fat your new muscles will consume. Given that you are usually up and around and able to go to the gym, you're going to burn off more fat than that.
You have raised your metabolism. Your body is now burning much more fat than it did. And, you are unconsciously losing that surplus fat without the need for jogging or persistent calisthenics classes.
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on May 5 2011. Filed under .
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One objective of building muscle mass is to raise your metabolism. Individuals who would like to burn off their surplus fat have a couple of choices. They could perform lots of cardio workout routines like using a rowing machine every day. Or, they could increase their metabolism .
The best way to burn fat is to raise your metabolism. A pound of lean muscle mass, even without exercise, burns between 35 and 50 calories a day. An elite athlete in an intensive muscle building program can add around two-thirds of a pound of lean muscle mass in a week. Of course, with steroids, a little over a pound of muscle mass can be added.
But, the average person isn't going all out to build muscle. They will build muscle more slowly.
Let's simply say that going to the fitness center three days a week and performing resistance exercises for 20 to 30 minutes daily will add about a quarter of a pound of lean muscle mass to your body each week. Of course, how intensely you train and what muscle groups you exercise will make a big difference here. And, as you first start exercising you could add muscle mass noticeably faster than this.
So, precisely how does this resistance training result in fat loss?
Let's take it little by little. After a week of resistance training you will have gained about a fourth of a pound of lean muscle mass. This new muscle is going to burn somewhere around 10 calories a day, each and every day, even with no further exercise. Doing these workouts for four weeks increases your metabolism by roughly 40 calories a day. Frankly, that does not sound like a lot, does it?
You should understand that the effect is progressive or cumulative. Working out for only three months will grow your metabolism by over 120 calories a day. Here is a motivating fact. The average person uses about 120 calories to jog a mile. So, you've essentially just added a mile jog each and every day to your fat burning routine. And, that extra 120 calorie expenditure takes place when your muscles are at rest. Every time you do anything those new muscles will use even more calories.
Increase Metabolism and Burn Fat
Muscles consume both sugars and fats. The fraction of fats they burn varies. Muscles at rest (during sleep, for example) burn a higher percentage of fat (some say around 80%). Working hard, your muscles might use only about 30% fat for energy. So, what does this mean on average about fat burning?
How much will this increase metabolism ?
After three months of muscle building resistance workouts, your metabolism will have risen. The increase caused by new muscle mass is going to be burning off a minimum of two-thirds of a pound of fat every single month. And, the more exercise you get just moving around, the more fat your new muscles will consume. Given that you are usually up and around and able to go to the gym, you're going to burn off more fat than that.
You have raised your metabolism. Your body is now burning much more fat than it did. And, you are unconsciously losing that surplus fat without the need for jogging or persistent calisthenics classes.