Building Muscle To Increase Your Metabolism: What, Why, & Everything In Between

Author - Brandon Rendini
NWS Coach & Technical Director

Metabolism is nothing but the speed by which your body digests, absorbs, and assimilates the food. The higher the rate of metabolism, the quicker you put on lean muscle mass to your body. 

How does building muscle increase metabolism?

A higher rate of metabolism has also been linked to decrease the fat mass on your body. This, in turn, causes you to shed unwanted body weight thereby enhancing your appearance creating the sought after “lean” and “fit” look. 

Fat mass burns about 3 calories per pound per day while lean muscle mass consumes up to 20 calories for the same amount in the same time period. Therefore, it is nothing but wise to put on lean muscle mass and shed the fat on your body by increasing metabolism.

One can only work towards an increased metabolic rate by first getting rid of the excess fat on the body. It is a mutually dependent phenomenon and one does not work without the other. In other words, we must reduce the excess fat retention of the body, but also work to increase our lean body mass. 

How can you burn more fat from your workouts?

Burning more fat with exercise alone takes time. You definitely need to monitor your diet as well. Include plenty of protein and fiber in your diet like green leafy veggies, milk, eggs, and nuts to make up for the muscle mass. This will ensure faster and better results. 

Here are a few tips you can use to burn more fat from your workouts:

  • Practice strength training:

Strength training is one of the best ways to build muscle mass and increase stamina and endurance in the long run. One of the most striking features of resistance training is that it not only burns fat during the workout but also continues to do so for a couple of hours longer even when you’re done with exercising.

  • Include cardio exercises:

Cardio exercises like running, jogging, swimming, and biking work to strengthen the core of your body. These help enhance your stamina and increase your physical performance in the long run. It is extremely important to incorporate at least one cardio exercise in your workout routine to ensure the best results. 

  • Start slow and be consistent:

One of the best ways to maintain consistency is to start slow. Make sure you set really low expectations of yourself, and stick to the schedule you set for continuing progress. 

It is much better to start with simple exercises done occasionally than no workouts for an extensively long duration. 

  • Frequency. Duration. Intensity:

Most people jump into intense exercises right off the get-go. This is not the best way to start. Instead, as mentioned before, you need to start slow and small, then progressively challenge yourself each day, week, month etc. 

Gradually, increase the frequency, duration, and intensity of your workouts as you make your way up to a healthy level of fitness. 

Summing it up:

Building lean muscle mass and increasing metabolism go hand in hand. There cannot be one without the other. However, the key here is to stay regular and consistent with your practice. With the right workout routines and a healthy diet, you can rest assured that you will not just build more muscle mass but will also have boosted your metabolism with time. 


References:

https://www.webmd.com/fitness-exercise/features/get-more-burn-from-your-workout#1 

https://www.sharecare.com/health/types-of-exercise-programs/will-strength-increase-metabolism 

https://www.oxygenmag.com/fat-loss/boost-your-metabolism-build-muscle-8681 


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