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Strength Changes Everything

Feb 16, 2022

We are replaying one of our most popular episodes for you this week!


Dr. James Fisher answers the question “Why does muscle really matter for weight loss?” Find out why muscle mass should be a vital component of your weight loss strategy and why dieting without strength training is a recipe for long term disaster for your body. 

  • There is a direct connection between your body’s muscle mass and its metabolic effectiveness, the ability to lose fat and keep it off, and your overall health.
  • Why does muscle matter for weight loss? Muscle is metabolic reactive and consumes calories just by existing. You will burn a larger number of calories on a daily basis by having more muscle mass than someone with less.
  • Instead of thinking about weight loss, we should think of it as fat loss because we don’t want to lose just any kind of weight, we want to improve body composition.
  • Focusing on weight loss can be discouraging when people lose less weight than they hoped without taking into account gains in muscle mass.
  • Without strength training, any weight you lose with dieting or activity will not be as much fat as you could lose by incorporating strength training into your routine.
  • Anyone who goes on a calorie reduction plan to lose weight will end up with about 50% of the weight loss occurring within their muscle mass, which is an absolute tragedy. We want to hang on to as much muscle mass as we can as we age.
  • Diet and cardio without strength training exacerbate the loss of metabolically valuable muscle tissue.
  • Protein is a great calorie to consume as it’s thermogenic and used to absorb some of the protein you take in. Government nutrition guidelines should be adjusted to account for this.
  • Maintaining your muscle mass has the additional benefit of preventing and reducing injuries so you can continue enjoying aerobic activities as you age.
  • Weight loss without strength training results in frailty. In the older population, people who are lean are generally weak and have poor mobility. The best thing to do is to focus on strength training to build muscle and improve quality of life along the way.
  • If you increase the amount of muscle mass you have, you will burn more calories by default. Muscle also stores glucose, which will help you with insulin-related conditions like Diabetes.





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