Aug 11, 2021
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
- 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
- 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
- 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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