The Importance Of Muscle Mass For Fat Loss

First, let us not confuse Fat Loss with Weight Loss. The goal should always be to lose fat other than weight, as everything that constitutes the human body has an impact against gravity, such as muscle mass. If you want to maximize your weight loss efforts and get the most out of your diet, there are a few very important things you must understand when it comes to your Basal Metabolic Rate.

Basal Metabolic Rate (BMR) - is the amount of energy your body burns daily at rest. In simple terms: The number of calories your body requires to function while you are not doing any physical activity.

One very important thing to note is that your BMR is responsible for approximately 70% of your Total Daily Energy Expenditure (TDEE – total calories burned in a day including all activity & digestion). While 20% of that comes from skeletal muscle tissue and only 3% from adipose tissue (fat).

As we understand this, we know that your BMR is largely determined by your total lean muscle mass, as muscle mass requires a lot more energy (calories) to maintain than fat tissue. In other words, you can simply increase the number of calories you burn in a day by increasing your lean muscle mass. And of course, the same goes the other way around. The more muscle tissue you lose, the fewer calories you will burn at rest.

The key takeaway here is... when working to lose fat there should be a major focus on muscle gain, or at the very least muscle preservation. The goal should be to slowly drop weight over some time. If you drop too much weight too quickly that means you are losing muscle in the process. This is one of the big reasons why diets with “lose 30lbs in 30days” labels, do not provide a permanent fix, while many times making things worse after the diet period is over.

In summary, more muscle mass equals more calories burned at rest, which in turn means you won't require a very low-calorie diet to achieve the physique you desire.

Here are some tips:

1. Do not follow a too drastic or restrictive diet

2. Eat protein-rich foods

3. Do not cut carbs

4. Eat as least 3-4 meals daily

5. Follow a weight training program

6. Allow recovery time

7. Supplement with BCAA’s (Branched Amino Acids)

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