The world of physical fitness centers itself on muscle
building for weight loss. Men are constantly fed more and
more information telling them that them ore muscle you
build, the more weight you will be able to lose. But, how
accurate is that statement really? Does muscle really
effectively burn fat from the body without any extra effort?
Studies have been conducted on many occasions related to
the amount of calories burned for every pound of muscle
built. These studies have concluded on several occasions a
range of 30 to 50 extra calories a day from every pound of
muscle that is added to the body. With that fact being
said, how long does it take to build a pound of muscle?
For the male species, a pound of muscle takes approximately
one month to build. For the female species it can take
twice that long or more. Muscle building, without external
supplementation, is a slow process of tearing the muscles
and allowing the muscle to rebuild. When trying to build
muscle to lose weight and burn fat, this tearing and
repairing process is the only way to truly see the effects
of your workout over an extended period of time.
The Best Way To Build Muscle to Burn Fat
If building muscle is on your short list for your weight
loss program, there are tried and true ways to do just
that. But, there are also necessary actions that need to
take place in order to maximize muscle build and minimize
the pain associated with the tearing of the muscle.
When a muscle is worked with weights, the muscle will reach
a point where it can not longer lift the amount of weight
being pressed. This is called lifting to failure. When the
muscle is pushed to this point, tiny tears in the muscle
occur. These tiny tears will rebuild over a 48 hour period
of rest and gain muscle mass in the process. This is the
same muscle that will burn more fat on the body and thus
burn more calories.
The key to keeping muscle building a safe and painless
(mostly) process is the stretching. After the muscle is
torn, lactic acid will rush in and start the healing
process. This lactic acid, if left to settle in the muscle,
is the reason for pain after a hard workout. Stretching the
muscle can help to dissipate the amount of lactic acid in
the muscle and lower the chance of that extra, day after,
pain that is felt during recovery.
When building muscle to lose weight, it is important to
work the one day on, one day off program. While some muscle
groups, such as abdominals and triceps, are okay to working
on a daily basis, all others need at least 48 hours to
recover and rebuild before tearing the muscle again with a
workout.
As time passes, the muscles will grow stronger and add
bulk. This bulk will be the extra muscle needed to burn
those extra calories while watching TV, surfing the
Internet or sitting at that business meeting.
How Many Pounds Can Be Lost?
If every pound of muscle burns an extra 50 calories per
day, that will add up to 1500 calories a month. An extra
1500 calories burned with no extra effort. And, if the
muscle training program continues and within a years time,
10 extra pounds of muscle are added to the frame of the
body, that means an extra 15,000 calories burned every
month. Not bad for a little tearing and repairing.
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