Muscles burn more calories than fats, and that's why you need to exercise. But there is one important though
You must have heard about the need to exercise because you will build up muscle mass that makes you burn more, better and more effectively. Of course, this is good advice, and especially women should be aware that cardio clocks certainly do not build a dream figure. You need to exercise, not to be afraid of dumbbells and then, dear ladies, you will be shaped and strong. But today we take a closer look at the statements “adding muscle mass significantly increases metabolism” or “fat is a metabolically inactive mass”.
Many people say that muscles have huge metabolic activity. But speaking of metabolism, let's take a closer look at what covers it. First of all, it is the basal metabolism and consequently the thermal effect of activity, the thermal effect of diet, but of course physical activity (NEAT / NEPA). Basal metabolism usually accounts for approximately 65-70% of metabolism, and it is said that pure muscle mass has the greatest rate of basal metabolism. In fact, however, this explains only about 53-88% of the basal metabolism variability. Pure muscle mass (in other words, a fat-free mass) is nothing homogeneous, but a mixture of different tissues. Pure muscle mass covers muscles, organs, bones, skin and, in fact, everything that is not fat. However, as you will see in the table below, different of these tissues have different metabolic activity.
Note that the muscles are not so enormously metabolically active. Sometimes it was used to say that a pound of muscle could burn about 200 calories a day, when the issue had begun to be explored, they came up half as low, but as you can see, it's actually only 13 calories per kilogram of body weight per day.
Notice the fat. It is not so metabolically inactive. A kilo of fat burns 4.5 calories per kilogram of body weight per day. Fat secretes a wide range of energy-consuming hormones such as leptin or adiponectin.
Note (yes, for the third time) that most of the basal metabolism is active organs. The liver, heart, brain, kidneys, although they make up only 7% of the body weight, burn about 70-80% of the energy from basal metabolism. Muscles can account for more than 40% by weight and yet are less than 30% involved in basal metabolism. And that's just the "but" of the title. Yes, we cannot deny the fact that if we gain a lot of muscle mass, our metabolism will increase. However, I will pay attention to the word a lot. A few tens of grams of muscle in a few weeks will do nothing. But what can do is muscle building, which usually consumes enough energy. However, if we have muscles built, they will not have as much to burn energy.
There are also various factors that affect energy expenditure. Usually, the heavier a person is, the less the metabolic rate to their weight will be. A reason? The organs do not grow very much, rather the metabolically less active muscles or fat grow. So if we look at the various calculators that calculate caloric income, we see a lot of inaccuracies, and that's just one reason why online calculators don't say much and often overestimate harder people. Calories must be set individually according to the person's lifestyle! The study also monitored situations such as lack of food or overeating. In the absence of food, mainly less active tissues than muscles or fat are lost and the necessary tissues as organs are preserved. However, later on, the active organs also decrease their activity, which can be called an adaptive component. On the other hand, metabolism is increased during diet, mainly due to increased levels of protein synthesis, body temperature, greater thermal effects of foods, as well as the elimination of various hormones.
Muscles, therefore, have a major impact on basal metabolism, but a little new muscle will not make a big change and will not be an energy-burning machine, even though muscle building can burn some extra energy. Thus, most of the energy is burned by active organs such as the liver, kidney, brain or heart. However, it is important to realize the great but. On the one hand, fats burn energy (obese people may be happy), although this is not a large number, it is still about a third of what burns muscles. So they burn more calories than fats, but it's not as big and relevant as some eagerly report.
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