Here’s the thing: people think that because the human body burns more calories to maintain a pound of muscle than it does to maintain a pound of fat, that their bodies will naturally burn more calories at rest if they have more muscle. Unfortunately, there is only some truth to this. Building muscle does not necessarily help you lose fat. We are going to go over some muscle burning facts as well as 12 tips on how you can burn fat and build muscle to ensure that you achieve the fat burning effects that you are looking for.
Does Muscle Burn Fat?
Because our bodies burn more calories maintaining muscle than we do to maintain fat, the more muscles we build, the more calories our bodies will burn while we are at rest. This means that by building muscle, we will increase our metabolism and improve our overall fat process.
Is this true? Take a look at some facts about calorie burning.
- Yes, our bodies do burn more calories keeping up with our muscles than it does with fat.
- The more muscles we build, the more calories we will burn each day without doing anything.
- Building muscle will help to increase our metabolism rate.
- Therefore, muscle building will potentially help us loose fat in the long run.
So how many calories does muscle burn? Unfortunately, our muscles burn only about 5 to 6 calories each day at rest. This might come as a surprise to many who thought that the “metabolism increasing” effects of muscle building packed more potential than a mere 5 to 6 calories. Not only that, but considering that 1 pound of fat burns around 2 calories at rest, there is not a significant different in the amount of calories burned between the two.
12 Ways to Burn Fat (other than increasing muscle)
So, instead of focusing on building solely building muscle in order to burn fat, let’s take a look at 12 other, and more effective ideas and tips on how to burn fat.
Tip 1: Empty your Glycogen Stores
Glycogen is a fat-storing ability that your body has that will increase as you eat more carbohydrates. To keep this from happening, it can be helpful to deplete your glycogen stores to increase fat burning. You can do this by going on a low-carbohydrate diet for as little as two days every few weeks. Limit your carbohydrate intake to around 100 grams each day. This will ensure that your glycogen stores are for fuel, and will help your body to burn more fat.
Tip 2: Workout, but Do Not Overdo it
Often time, people think that they should work out until they feel “dead”. Although this might feel satisfying to some, it is better to train until your body feels beat up, but not until you are utterly exhausted. Working out to the point of thorough exhaustion is not good for your anabolic hormones. Fat loss does happen (slowly) with retained muscle mass. If you go overboard at the gym, then your muscle’s growth hormones will begin to fail, and so will your metabolism. To keep your workouts on track, aim to work out for no longer than 75 minutes during one workout. Also, be sure to replenish your muscles appropriately with a protein shake or some complex carbohydrates and lean protein following your work out.
Tip 3: Avoid Refined Carbohydrates Before Working Out
When you workout, your body releases epinephrine. This fat-burning messenger attaches itself to fat cells which will help burn fat as fuel. However, if you load up on refined carbohydrates before training, it will boost your insulin levels and decrease your body’s ability to burn fat during your work out. If you are in the dark about a good fuel option before your workout, consider a protein shake, a whey shake, or some slow digesting carbohydrates, such as oat bran, oatmeal, rye, fruit, or sweet potatoes.
Tip 4: Eat Smaller Meals, More
Want to be able to eat more and burn fat during the day? Try eating more meals spread out throughout the day rather than one large meal. This will help your overall metabolism and help your body turn your food into muscles more easily. To turn your body into a calorie-burning engine, try eating about 6 times a day. This will increase the chances that your body turns food into muscle tissues instead of packing it away as body fat.
Tip 5: Night Time Nitric Oxide
Nitric Oxide is one of the best fat-burning products on the market because it helps enhance blood flow to your muscles by encouraging more blood to make it way to your muscle tissues. This will help boost metabolism and support fat burning. Consider taking a nitric-oxide supplement 30-60 minutes before bed each night in a 5 to 10 gram dosage.
Fat Burning Foods
In addition to regular muscle-building exercise, as you can see from our tips, diet can play a large part and contribute greatly to the fat-burning process. Incorporate the following fat burning and muscle building foods into your diet.
- Almonds and other Nuts: Help build muscle and reduce hunger cravings.
- Dairy (fat and low fat products): Keep bones strong and increase weight loss.
- Eggs: Build muscle and burn fat.
- Lean meats: Help build strong muscles and strengthen your immune system.
- Berries: Prevent cravings.
- Soy and canola oil: Keep you full and is not easily stored as fat.
- Peanut Butter: Boosts testosterone levels, builds muscle, and burns fat.
- Fatty fish: Helps keep you full and contributes to fat burning.
- Grapefruit: Lowers insulin levels and helps regulate blood sugar and metabolism.
- Green Tea: Increases metabolism and fat burn.
- Green vegetables: Improve muscle recovery and fight off free radicals in your body.
- Whole grains: Prevent the body from storing excess body fat.
- Whey: Helps build muscle, strong bones, and burn fat.
Blast Away Your Fat
Muscle will help you burn fat a little bit, but probably not as much as you hoped it would. If you want to see significant and noticeable fat loss in your body, enroll in this fat blasting workout course that will help you lead and follow a healthier and low-fat lifestyle.