Building Muscle and Boosting Metabolism
Ever wonder why some people burn more calories even while at rest? A big part of the answer lies in muscle mass. More muscle doesn’t just help with physical strength—it also increases the rate at which our bodies burn fat, even when we’re not actively moving. But what’s the science behind this, and how does it relate to metabolism and weight management? Let’s dive in.
Understanding Metabolism and Its Role in Weight
Metabolism is the body’s way of converting food and drink into energy. Even at rest, our bodies keep essential processes going—like breathing, circulating blood, and repairing cells. The energy needed for these essential functions is called basal metabolic rate (BMR).
Muscle mass is a primary factor that influences BMR. People with muscle burn more calories at rest because muscle tissue is metabolically active. Other factors also play a role, including:
Body Size and Composition: Larger individuals or those with more muscle have higher BMRs.
Sex: Men tend to have more muscle and less body fat than women, resulting in higher BMR.
Age: As we age, we typically lose muscle, which slows down calorie burning.
How Physical Activity Boosts Calorie Burn
Beyond BMR, physical activity significantly impacts how many calories we burn daily. This includes both structured exercise and everyday movements, known as non-exercise activity thermogenesis (NEAT)—such as housework, walking around, and even fidgeting. NEAT can account for 100 to 800 calories burned daily, depending on activity levels.
You can’t easily control BMR, but it can greatly influence the calories burned through physical activity. Here’s how:
Aerobic Activity: The Physical Activity Guidelines for Americans suggest at least 30 minutes of moderate aerobic exercise daily for health benefits. Aerobic activities like walking, biking, or swimming help increase calorie burn, contributing to weight loss and cardiovascular health.
Strength Training: Add strength training to your routine at least twice weekly to boost your metabolism. Strength training exercises—like lifting weights, resistance bands, or bodyweight exercises—build muscle mass, raise BMR, and allow your body to burn more calories around the clock.
The Myth of Metabolism Boosters
Many products claim to “boost metabolism,” but most supplements lack scientific backing. They can sometimes have unwanted side effects. Safe, sustainable weight management comes down to burning more calories than you consume and building healthy habits.
The 2020-2025 Dietary Guidelines for Americans recommend reducing calorie intake by 500-750 calories daily to achieve a weekly weight loss of about 1-1.5 pounds. Pairing this with regular exercise can help you reach and maintain your weight goals.
Exercise Physiology for Sustainable Weight Loss
At The Right Move Allied Health Centre, we’re committed to helping you find sustainable ways to manage weight and health. By focusing on building muscle mass and increasing daily activity, we can help you take control of your metabolism and weight in a healthy, lasting way.
Ready to make the right move? Start building a healthier body and metabolism with us today!