The Benefits of Muscle on Fat Loss
If you're trying to lose weight, you might be focused on burning fat through diet and cardio exercise. However, building muscle through resistance training can also be an effective way to support fat loss and improve body composition. Here are some of the benefits of muscle on fat loss, backed by scientific research:
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Increased metabolism: One of the main benefits of building muscle is that it can boost your metabolism, which is the rate at which your body burns calories. Muscle tissue requires more energy to maintain than fat tissue, so the more muscle you have, the more calories you burn at rest. One study found that for each kilogram of muscle gained, resting metabolic rate increased by about 13% (1). This means that building muscle can help you burn more calories even when you're not exercising, which can support fat loss.
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Improved insulin sensitivity: Insulin is a hormone that helps to regulate blood sugar levels. Insulin resistance, which is when the body becomes less responsive to insulin, can contribute to weight gain and make it harder to lose fat. However, building muscle can help to improve insulin sensitivity, which means that your body is better able to use insulin to regulate blood sugar levels. One study found that resistance training improved insulin sensitivity in overweight and obese adults, even in the absence of weight loss (2).
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Increased fat burning: Building muscle can also help to increase the amount of fat that your body burns during exercise. This is because muscle tissue uses fat as a fuel source during exercise, so the more muscle you have, the more fat you can burn. One study found that women who did resistance training burned more fat during a subsequent cardio session than women who only did cardio (3).
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Improved body composition: Another benefit of building muscle is that it can help to improve body composition, which refers to the relative proportions of fat, muscle, bone, and other tissues in the body. Building muscle can help to decrease the percentage of body fat and increase the percentage of lean muscle mass, which can improve body composition in several ways. For example, one study found that resistance training reduced body fat and increased lean body mass in overweight and obese adults (4).
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Reduced risk of weight regain: Finally, building muscle can help to reduce the risk of weight regain after weight loss. When you lose weight, your body tends to burn both fat and muscle tissue, which can decrease your metabolism and make it harder to maintain your weight loss. However, building muscle can help to preserve muscle tissue and maintain your metabolism, which can make it easier to maintain your weight loss over the long term. One study found that resistance training helped to prevent weight regain in previously obese adults (5).
In conclusion, building muscle through resistance training can be a valuable tool for supporting fat loss and improving body composition. By increasing metabolism, improving insulin sensitivity, increasing fat burning, improving body composition, and reducing the risk of weight regain, building muscle can help you achieve your weight loss goals and improve your overall health.
References:
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Prado, C. M., et al. (2013). An empirical approach for estimating the metabolic mass of organs and tissues with the use of a modified
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Dunstan, D. W., et al. (2002). Resistance training improves metabolic health in type 2 diabetes: a randomized controlled trial.
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Hunter, G. R., et al. (2008). Resistance training conserves fat‐free mass and resting energy expenditure following weight loss.
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Yarasheski, K. E., et al. (1993). Effect of resistance exercise on muscle protein
