Build Muscle to Lose Weight!

If you're serious about losing weight for summer then one of the best things you can do is focus on increasing your muscle mass! It may seem ironic but building muscle, or at least forcing your body to maintain your muscle mass as you lose weight, can help you achieve amazing results fast!

Of course when most people want to lose weight they never consider building muscle as a way to help them burn body fat and lose weight. In fact, most people think that if they use some of the strategies involved in building muscle they will actually put on weight rather than lose it!

Build Muscle to Lose Weight!

Whilst this may be possible, if you use the principles correctly, you will not only be able to lose weight quickly and keep it off, but even better still, you will end up with a toned, athletic body that you can be proud of!

Benefits of building muscle to lose weight

The benefits of building muscle and increase strength go far beyond the weight-loss benefits they offer. In fact, two professors from Tufts University in the US, William Evans and Irwin Rosenberg, discussed it in detail in their ground-breaking book, Biomarkers. They discovered that building muscle is one of the best ways to improve your overall health as well as slow down the ageing process!

However, when we consider weight loss exclusively, there are several mechanisms through which building muscle can assist weight loss.

Speeds up your metabolism

Muscle is one of the most metabolically-active tissues in the body, particularly when it is recovering and re-building after exercise. This means it burns up a lot of energy and can make it easier for you to create an energy/ calorie deficit and therefore lose weight.

One of the major drawbacks of not building muscle when you want to lose weight is the fact that your body will indiscriminately lose both fat and muscle tissue during the weight-loss process. A loss of muscle results in your metabolism slowing down dramatically, making it more difficult to continuously lose weight.

Greater fat burning during post-workout cardio

In order to build muscle you must stimulate the muscles to grow. And the best way to do that is through resistance exercise; weight training is the best form of resistance exercise. Since resistance exercise tends to be a high-intensity form of exercise your body will use a greater proportion of carbohydrates as a fuel source during the session.

Therefore, after the workout your body will be in a carbohydrate-depleted state and if you perform some aerobic exercise (cardio) your body will be more likely to use fat as its primary fuel source.

This effect can be magnified even further if you use a thermogenic fat burner prior to your workout. Old School Labs Vintage Burn Thermogenic Fat Burner is a good example.

Resistance exercise burns up extra calories

As mentioned previously, resistance exercise is a high-intensity form of exercise and is essential if your goal is to build muscle. This means it burns up a lot of calories during the exercise session itself. This results in you burning up more calories each day, making it easier to create a calorie/ energy deficit to help you burn fat and lose weight.

Best way to build muscle to assist weight loss

In order to build muscle to assist your weight-loss efforts you must follow each of these steps:
  • Perform a regular resistance exercise routine
  • Consume an adequate amount of protein
  • Ensure you have good-quality sleep each night

Perform a regular resistance exercise routine

In order to build muscle you must first have a stimulus. Despite what many young guys believe (or are told by the muscle magazines!) you cannot simply take a protein supplement or eat more food and build muscle. There needs to be a stimulus first. The human body needs to be forced to adapt and overcome a stress, and in this case the stress is resistance exercise.

In order to get results fast it is best to perform a weight training routine 3-6 times a week in conjunction with some aerobic exercise.

If you haven't had much experience with performing weight training then it is always best to employ the services of a personal trainer. They can ensure you perform all of the exercises correctly, as well as help to make your workouts more effective and enjoyable.

Consume an adequate amount of protein

In order to build muscle you also need to provide your body with the building blocks it needs. This means you must consume an adequate amount of protein each day.

Protein comes from a variety of sources including, red meat, chicken, fish, eggs, dairy products, nuts, seeds, beans, and protein powder. It is best to have a small portion of protein with every meal throughout the day.

An easy way to do this is to add some vanilla protein powder to some milk before putting it on your cereal in the morning. Optimum Nutrition's Gold Standard 100% Whey Protein Powder is a great option. You may also want to have some nuts with a piece of fruit for your mid-morning snack, some diced chicken in a salad for lunch, a protein shake made with Optimum Nutrition Gold Standard 100% Whey Protein Powder in the afternoon, and a small piece of steak and vegetables for dinner.

As long as you keep your meal portions small and your overall calorie intake under control, it is impossible to 'bulk-up'. In fact, in a calorie-deficient state it is almost impossible to build any muscle at all (except perhaps for beginners or people returning to weight training after a break)!

Nevertheless, by stimulating muscle growth in your body through weight training and consuming an adequate amount of protein you will be able to force your body to maintain its existing muscle mass whilst you lose weight. This will help to keep your metabolism elevated and ensure the weight you lose comes almost exclusively you're your body fat stores.

Ensure you have good-quality sleep each night

The final step in the muscle-building process is to ensure you get an adequate amount of sleep each night.

You see, resistance exercise provide the stimulus for muscle growth, protein provides the building blocks, and good-quality sleep provides the required environment to allow the tissue-construction process to take place.

Each step in the process is essential and missing even one step will stop the muscle-building process in its tracks!

There is no doubt that building muscle is one of the most effective ways to help you burn off body fat fast and is probably the most under-estimated way to get results.

Therefore, if you're serious about losing weight and getting in great shape this summer then you must incorporate the three strategies covered here in order to help you increase your muscle mass.

If you would like more information on how to lose fat effectively, get a copy of my e-book, Look Good Feel Great!

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