Do Muscles Help Lose Weight?

Yes. Muscles help lose weight. In fact, they are your strongest weapon in burning fat and keeping it off longer, as well as whole range of other reasons and amazing health benefits you get for building and maintaining your muscle. Research and evidence is quickly building up and up on the effect muscle mass has on your level of body fat as well a whole spectrum of other lifestyle health issues.

Now more than ever, resistance training should become part of your regular exercise plan. There are so many fitness fads, pills and potions out there that sometimes it is hard to know what to believe, but with all of that aside, one thing is for sure – in your fight against the bulge, muscles help lose weight.

Muscles Help Lose Weight, 44% more actually!

That’s right. A recent study at Tufts University in the US showed that women who follow a weight loss diet combined with weight training exercises lost 44 per cent more fat than women who only followed the diet. And I emphasise that they lost 44% extra fat, not just weight.

You see, I have been preaching this for so long my throat is getting sore! So forgive me if you’ve heard this from me a thousand times before, but- dieting without exercise will only make you fatter. When women diet, at least 25-30 per cent of the weight lost isn’t actually fat. It is water, muscle, bone and other lean tissue. That’s why you gain all your weight back and even more, because you just lost the lean tissue which is what burns your fat in the first place.

How Do Muscles Help Lose Weight?

People on restrictive diets are slowing their metabolism because the calorie intake is so low your body goes into safety mode and tries to prolong it’s life as long as possible by burning muscle instead of fat. And when muscles help lose weight, you’ve got a problem. Then your metabolism goes down, you find it harder to lose weight and when you starting eating normally again your metabolism is slower than before and you pile on more weight than before and faster.

I don’t think I need to convince you anymore that muscles help lose weight but check out this stat. 1 kilogram of muscle will burn about 627 to 1465 kilojoules per day while a kilo of fat will only burn around 20. So it makes perfect sense to not only preserve your muscle mass, but build it. And don’t worry, building large amounts muscle mass and bulking up depends majorly on hormones levels that females just don’t have.

Don’t We Lose Muscle As We Age?

After the age of 20 you can lose muscle tissue at a rate from 2.2kg to 3.2kg every 10 years without training them. As muscles help lose weight, we need to keep up the training as you get older to stop this muscular atrophy and also the middle age spread!

Toning is more about losing fat than building muscles. With too much body fat your skin can sag, your body will look soft and undefined. Just by building a little muscle we can raise your metabolism, burn more fat, increase your definition and improve your shape.

Help Your Muscles Help Lose Weight

Firstly, do away with small one joint small muscle exercises like bicep curls. The more muscle you use, and the more weight you move, the more energy you will burn and the more fat you will shed! Use big body movements like lunges and push-ups to burn the maximum amount of fat in the minimum amount of time. And make it hard. Intensity is the key. As long as you can control the movement safely, make it as hard as possible for yourself.

For the first few weeks you might not see a difference in the scales, but you will find your clothes are getting loser, your body is tightening up and you shape is changing. Muscle weighs more than fat so a small increase in muscle and a larger decrease in fat will keep the scales pretty close but will make you smaller and more defined.

Don’t forget the other benefits either. As your muscles help lose weight, they also increase your strength making day-to-day tasks easier, strengthen bones, increases balance, flexibility, mobility and also, your mental health.

Although it is very cool that as any exercise will burn fat while you do it resistance training your metabolism burning for up to 39 hours afterwards! Imagine how you quickly you could change your body and life training hard every second day!

Work harder, work smarter

Kieran Sernig

Weight Loss Shakes, Meal Replacements & Protien Powders

What Are Protein Powders?

And should I have them?

Protein powders are a supplement to your meals so you can fit a nutritious, healthy, quick and cheap meal/snack into your day. Do you need them? No. You can get everything you need from your meals, protein shakes just give a more convenient way to get it in.

What Aren't They?

Let's bust some myths.

Here are a few misconceptions about shakes, powders and potions.
  1. They don't burn your fat, it's just like eating a healthy meal but all the nutrients have been counted for you.
  2. They don't make you bulk up, again, it's just like eating a healthy meal. You have to do lots of weights to build a lot of muscle.
  3. You don't have to drink them at certain times only, it's just like eating any other food.
  4. You never use shakes as your only food source no matter what some of these crazy diets tell you!

Do I Want One?

Read on to decide.

There are a few reasons you may want a protein powder-
  1. At about $2 per meal they work out cheaper than food.
  2. If you are in a hurry they are quick to make.
  3. If you eat on the run they are easily transportable.
  4. If you don't get a lunch break or time to eat they are quick to eat.
  5. You don't need a fridge to store your meal.
  6. If you won't eat for a while, the protein shakes I recommend keep you fuller for longer.
  7. If you have a sweet tooth this is a sweet food that should satisfy your chocolate craving.
Remember, food does the same job, these are just a quick and easy version for those who need or want it.

Which One Should I Get?

Choose carefully.

CAUTION- A "meal replacement" shake has to have a certain amount of carbohydrates in it to let them print "meal replacement" on the label. If you read the nutritional label on the back of a "meal replacement" shake and then read the label on the back of a bulking or mass building or weight gainer shake, you would find they are almost identical. If you are trying to lose weight I highly recommend a protein shake that has a blend of each of these different proteins. WPI goes into your system straight away. WPC goes into your system a little slower, casein and albumen go into your system even slower again. By getting a bit of each of these in your shake, your system is then slowly fed from start to finish. It's hard to find shakes with all of these in it. Just like a Low GI meal, a high protein low sugar protein shake keeps you fuller for longer and helps keep your mood stable. You should get something that is low in carbohydrates (around 20g or less per 100g of powder). Something that is low in fat (around 5g or less per 100g of powder). And of course something high in protein (around 70g or more per 100g of powder).

One VERY Important Thing

It has to taste good.

Let's face it, it doesn't matter how good this thing is for you, if you don't like the taste you won't want it will you? I've tried a lot of protein powders and there aren't that many that taste good. I'm giving it to you straight- the best tasting protein powders in the world taste good after you're second or third shake. The first time you taste it you won't think it's that great. After a few days you get used to it and most people actually enjoy the one I like to use. Don't think it's going to taste just like a Wendy's super thick shake. Those things are loaded with sugar and fat and that's why they taste so good, but these shakes I recommend are the best I've tried, otherwise I wouldn't recommend them!

When Do You Take Them?

This bit's easy.

Your protein shake will simply replace one (or two max) of your meals or snacks in the day. Or you only use it when you know you won't get time to eat or are on the road or something similar. You can make it a regular meal every week or just you use it as any emergency meal. I have one first thing in the morning because I'm up at around 5 and don't get home for breakfast until later. I also take one with me if I have a run of sessions together and know I won't be able to get home to eat for a few hours. I don't want my body going into starvation mode and eating my muscle and storing any body fat!

Beachside Discount

I've got your back.

As always, I try and save you money where I can so I buy in bulk and can negotiate some pretty sweet deals for you and myself, so if you'd like a tub while I've got some nice and cheap, just head to the online store here and order.
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