Burning Fat By Building Muscle

Every bodybuilder’s dream is to burn fat and build muscle at the same time. And it does seem like bigger guys seem to shed pounds of fat easier. That’s because this is actually so. It is easier for guys packed with muscle to burn fat. You may have heard about this before – muscle burns more calories than fat. That’s true. That explains why men with larger muscles can get rid of fat easier and faster.

That’s why, lifting weights may not be the first thought when it comes to weight loss. However, that’s a big mistake. You may have seen people only doing cardio in an attempt to lose weight. Well, it seems like they haven’t heard about it. (If you want to help them, go share this article with them). Strengthening and growing muscle can do more for you than just make you look buff. More muscle mass will help you burn fat and, therefore lose weight.

So, do building lean muscle and burning fat go hand in hand? Yes, they do. And we’re going to take a closer look at it.

Muscles

The human body has two types of muscles:

• Type 1 muscle fibers (AKA slow twitch fibers)
• Type 2 muscle fibers (AKA fast twitch fibers)

Type 1 (slow twitch) is the muscle type your body uses in endurance. It involves slow-paced activities, such as low-impact workouts, running long distances, and others.

Type 2 (fast twitch) is the muscle type your body uses for fast-paced movements. That involves spirits, squat jumps, and all others. These are fibers that tire out much faster, and they require a longer recovery time. This explains why you can only sprint for a few minutes, but can slowly run for hours.

Whereas type 2 is the one that you should focus your efforts on for serious muscle definition, we recommend reaping the benefits of both type 1 and 2 as a pair.

Fat

First and foremost – fat and muscle have completely different chemistries. Unlike the popular belief, fat does NOT turn into muscle. We turn food into muscle, and we burn that fat for energy.

Similar to muscles, there are also multiple fat types. To be more exact, there are three of them.

1. Stubborn fat (AKA white far or subcutaneous fat). This is usually the type of fat that we want to get rid of. It is usually pinched around your hips, belly, butt, and thighs (or whatever other spots). This is the body’s largest energy reserves so it is important, but when there’s too much of it… Well, we all know what happens. It is also hard to get rid of because the bodies are naturally made to keep hold of it. Not enough of it is not a good idea as the body has no energy source, leading to fatigue, tiredness, and other issues.
2. Visceral fat. This one hides away beneath the white fat around your midsection. This type of fat is also important because its purpose is to protect vital organs like the intestines, liver, and others. Then again, too much of this fat will increase the risk of heart disease, diabetes, high blood pressure, and others. Not enough of it, on the other hand, is also a bad idea as there’s not enough to protect the organs.
3. Brown fat. Now, when talking about bodybuilding purposes, this is actually the type of fat that you would want to have more. Brown fat is the one that burns calories instead of storing them. When you intensively work at the gym, it can even encourage white fat to temporarily turn into the fat that burns calories – beige fat.

Calories burn per pound of muscle

So, you want to burn fat and build muscle. To do so, it is very important to understand how building lean muscle and burning fat are working together. One pound of muscle is going to burn about 6 to 7 calories every day. This means that the more muscle you have, the more calories you will burn.

The problem is that there is different research that uses different ways to test the metabolic changes post-exercise. And there are numerous other factors involved in the metabolism too, such as gender, age, activity levels, and other factors. Therefore, we can say that there is no answer that will fit everyone in terms of how exercise influences metabolism.

Building Muscle and Burning Fat Relationship

There’s a closer relationship between muscle and fat than you may think. That’s because, similar to how your car needs an energy source (gas, petrol, electricity, whatever), your muscles require an energy source too.

The human body uses a number of calories for natural internal bodily functions (such as pumping blood, breathing, digesting food, etc.), and the majority of energy goes into “powering” our muscles. And we’re not even talking about working them out at the gym, but simply moving them, such as maintaining balance, walking, etc.

So, where do our bodies take their “fuel” from? From fat, of course. Whereas it takes energy from carbohydrates too, fat is an extremely important energy source. And how does it help us lose weight?

To lose weight, we need to create a calorie deficit. Muscles burn calories in order to fulfill their energy demands. Fat contains 9 calories per gram, whereas carbs contain 4 calories per gram.

Unfortunately, we cannot dictate to the body where to look to get its energy from. When it comes to general everyday tasks such as walking, grocery shopping, or typing on the keyboard – fat is burned into energy.

However, when you up your game in the gym and work out those muscles, they need faster and more energy demands, so it looks further for fuel sources that can provide faster energy. This is what makes the body switch to burn carbs. That’s why carbs are so important when working out – they are the main energy source. Not having enough carbs you’re likely to feel loss of strength, fatigue, and tire out quickly in the gym.

Building Lean Muscle and Burning Fat

With this information, you may start wondering whether you should strength train if you want to cut fat. The answer is: of course, you should! You can burn fat by dieting alone or by dieting and having cardio only. However, strength training will also maintain lean muscle mass that you’re likely to lose during dieting and/or cardio, and will greatly support fat loss.

As said, one pound of muscle burns 6-7 calories a day. If you have 60 pounds of lean muscle you burn around 360 calories every day. But if you have 120 pounds of lean muscle, you burn around 720 calories every day which is already a great start. Whereas you may think that this is still not too much, you will also change your metabolism for the better with strength training. Indeed, you won’t burn lots of calories and fat by simply having extra muscle. But the change in metabolism makes a real difference. Not to mention that your overall health and fitness level are going to benefit from strength training too. Studies suggest that holding muscle mass and gaining lean tissues as we age will help keep us from gaining excess weight.

Check what strength training can help with:

• Develop body composition, keeping you healthy with good-looking physique
• Burning extra calories (fat), even after your workout (AKA afterburn)
• Greatly helps improve coordination and balance
• Keeps bones and connective tissues strong
• Prevents lean body mass loss

Burning Fat and Building Muscle: How To

I guess that by this point, you realized there’s a strong connection between burning fat and building muscle, and now you would want to lose fat and add lean muscle. But how can you do it?

There’s a chance you’ve already heard about the “fat burning zone”. You should think of this zone as the level of intensity at which you’re exercising. This is anywhere between 50 to 65% of your maximum heart rate. This zone is high enough to help you burn fat, but it is just below the threshold at which your body is switching to burning carbs instead of fat. So, the more calories you’re burning during the workout, the more your body is going to burn fat in order to aid muscle recovery.

However, to build muscle, you need strength training, involving weightlifting. You should aim at hypertrophy. This involves 3-5 sets, with reps between 5 to 20, with proper form.

Here are some strategies that could help you both build muscle and burn fat fast.

Exercise Earlier

If you’re following a bodybuilder on Instagram or Twitter, you may have noticed they are waking up very early in the morning and exercising. That’s because it comes with advantages. Morning exercising could help get rid of about 20% more body fat. Why? Not eating before your morning workout will encourage your body to burn fat, because it has less glycogen (energy) from carbs to burn through.

But there are other scientific explanations. The natural biological clock suggests that it is best to wake up early in the morning (and, of course, go to bed early at night). It will also help you stay more active and perform better. Due to all of these factors, you could increase your fat loss.

Get More Rest

By getting more rest I’m not trying to say that you should scroll through social media at the gym. In fact, that’s a common mistake in 2024 that I often see among many people. Don’t do it, instead, blast your workout hard and intensively. What you should aim for is to get a decent amount of QUALITY sleep each night. You need to aim for at least seven hours of high quality sleep every night, but bodybuilders and athletes usually aim for 8-9 or even 10 hours!

When you have poor sleep quality (blue screen, waking up often, etc.) or especially running on low sleep, your body’s level of cortisol (the stress hormone) is high. Due to this, your body cannot function properly, cannot properly repair muscles, and you won’t be able to maximize your efforts in the gym. It basically means that the body is stressed, so it begins to hold onto fat stores even more and stops the muscle repair processes. That’s a natural defense mechanism of the body against stress!

Follow The 1:3 Rule

You need to work out for at least one hour, at least three times a week. That’s very simple, but it is going to make a huge difference. In case you have the time, energy, and opportunity to exercise even more – do it. The point is that you should stick to your workout schedule!

Also, when you’ve reached the gym – give your maximum. Throw yourself into beast mode, scream, lift, get angry, etc. As said, a very common mistake of 2023 is people staying on their phones for too long. The best would be to completely forget about the phone during the gym sessions. Unless you’re listening to music that helps you throw yourself into beast mode. In the end, it’s much better to go intensively 3 times a week, than barely break a sweat 6 times a week.

Work Harder

I know I’ve just mentioned this and I might have mentioned this too many times. But I just can’t stress enough the importance of actually working hard as long as you want to burn fat and build muscle. You just can’t achieve your dream physique, barely working out, never reaching your limit, and never reaching failure. Of course, you need to avoid injuries, but you need to lift weights and do bodyweight exercises until you can barely make it back home.

The magic occurs only when you lift to failure, and your muscle fibers are given that nod that they need to grow. Scrolling through social media and lifting light weights won’t make you grow, even if you hit the gym every day, twice a day.

Get Plenty of Rest Too

So, you’ve gone full beast mode and you’ve worked really hard as I just explained. In order to maximize fat burning and muscle building – going hard at the gym is important. However, getting some time to recover after those strenuous and intense workout sessions is just as important. You’re basically breaking your muscles during workouts. If you don’t rest properly, the muscles cannot repair. This leads to fatigue and other issues, hindering your fat burning process too.

So, it is important to realize that recovery is essential for your muscles to build themselves stronger and bigger. This will increase fat burn too. To do so, you need to eat right, sleep enough, and have a proper workout plan. You could switch up your workouts to challenge various muscle groups with adequate breaks in between workout sessions. As you work out different muscle groups, the already trained muscles have plenty of time to recover.

Go For The Right Post-Workout Snack

As explained, when you’re attempting to maximize lean muscle growth and burn fat, you are working out where you literally aim to tear muscle fibers so they can grow bigger and stronger. Then you need to recover to allow this repair to occur. The foods you eat repair them. That’s why the right post-exercise snack will greatly help. You need to go smart about it.

So, to maximize this effect, I would recommend going for a combo of carbs and protein within a 2-hour window post-workout. The carbs will help replenish the glycogen stores, whereas the amino acids in the protein are going to aid muscle repair.

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