Can Muscle Speed Up Metabolism?

Adding muscle to your body does more than just make you look and feel stronger.

It can boost your metabolism and improve your overall health.

Let's break down the benefits of increased muscle mass and see why it matters for your long-term well-being.

At rest, muscle burns more calories than fat.

Here's how it breaks down:

- Muscle burns about 12-13 calories per kilogram per day. - Fat burns only 4-5 calories per kilogram per day.

This difference of about 8 calories per kilogram is what we call the "muscle-fat arbitrage."

It might not sound like much, but it adds up.

Let's put this into perspective:

- If you swap 3 kg of fat for 3 kg of muscle, you'll burn an extra 25 calories a day. - A bigger change, like swapping 10 kg, would burn an extra 80 calories daily.

While these numbers aren't huge, they can help with weight maintenance over time.

Now, the slight boost in calorie burning is nice, but the real magic of muscle lies in its metabolic benefits:

1. Better Blood Sugar Control

Your muscles are the main place where your body disposes of glucose. More muscle means more storage space for glucose. This helps keep your blood sugar levels steady.

When you exercise to build muscle, you also improve your insulin sensitivity. This means your body gets better at using insulin to move glucose into your cells.

2. Muscle as a Health Messenger

Your muscles don't just sit there looking good. They actually act like an endocrine organ, releasing substances called myokines. These myokines travel through your body, promoting overall health and lowering your risk of metabolic diseases.

While the extra calorie burn from muscle is nice, it's not the main reason to build muscle. The real value comes from the metabolic benefits:

- Better glucose storage

- Improved insulin sensitivity

- Overall health benefits from myokines

Think of the extra calorie burn as a bonus on top of these important health perks.

So how do you add more muscle? Here are some practical steps:

1. Resistance Training: Lift weights 2-3 times a week.

2. Eat Enough Protein: Aim for at least .8 times pounds of body weight daily … If you’re over 50, you’ll need more.

3. Get Adequate Rest: Muscles grow during recovery, so don't skimp on sleep.

4. Be Consistent: Building muscle takes time. Stick with your routine.

5. Gradually Increase Weight: As you get stronger, challenge your muscles with heavier weights.

You don't need to become a bodybuilder to reap the benefits of increased muscle mass. Even modest gains can significantly improve your health.

Building muscle is about more than looking good or burning a few extra calories. It's an investment in your long-term health. By increasing your muscle mass, you're setting yourself up for better blood sugar control, improved metabolism and overall better health as you age.

Committed to your health and happiness,?

Jill

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