How Much Fat Does Muscle Burn

[makavalli]

i remember an old thread that had muscle per lb to calorie burned or something.i ask this because i do an equal amount of cardio and weights even though im not going into the gym to be swoll but i do work out till it hurts.

[Illiptical360]

i remember an old thread that had muscle per lb to calorie burned or something.i ask this because i do an equal amount of cardio and weights even though im not going into the gym to be swoll but i do work out till it hurts.

muscle doesn't burn fat

fat-free muscle tissue is about 22% more dense than fat tissue.... most people bug out when they start training and realize they are gettin heavier when really its the muscle tissue growing... you don't get strong in the gym the muscle tissue gets broken down and your body goes into a catabolic state eating up all the sugars and glycogen that is stored in the muscle... once you hit the cardio machines AFTER you have lifted you then have a nice window of opportunity to then burn fat by doing cardio... a good rule of thumb is to start off getting your body to work at 70& your heart rate... you do this by subtracting your age by 220 then multiply that by .70...

[Logic86]

muscle doesn't burn fat

actually it does

[makavalli]

actually it does


i think u misread my question.i know the lifting shreds muscles and cardio burns fat but muscle burns calories when your resting hence the cutting phase body builders do.



logic do u know whats the calorie count.i think i remember hearing muscle burns about 7 cal per lb an hour or something i know im wrong as hell though

[Logic86]

logic do u know whats the calorie count.i think i remember hearing muscle burns about 7 cal per lb an hour or something i know im wrong as hell though
thats a difficult question ,heard thats pretty hard to calculate Logic did a google search this is the best Logic could find ..don't trust the website though it looks pretty cheap





Does muscle burn calories at rest? Yes, it does. Muscle in its resting state is like an idling car engine, burning up fuel in the form of calories. Therefore, it’s true that the more muscle you have, the more calories your body burns at rest each day. But, the actual amount of calories burned by a pound of resting muscle in a day is not nearly as much as 50 calories, unless you include the activity that muscle performs. To determine how many calories a person burns at rest, scientists calculate a person’s Resting Metabolic Rate, which is based on the person’s amount of lean body mass. Each pound of lean body mass, which includes skeletal muscle, burns a bit over 13 calories a day at rest.

http://www.bodyfatguide.com/BuildMuscleBurnFat.htm





Also found this









Exercise Questions - How Many Calories Does 1 Pound of Muscle Burn?



fitness-advice Exercise Question:
For every pound of muscle you build, how many extra calories does your body burn a day?



fitness-advice Exercise Answer:
Studies have estimated that for each pound of muscle that you add to your body, you burn an additional 35 to 50 calories per day. So, an extra 10 pounds of muscle will burn approximately 350 to 500 calories a day, or an extra pound of fat every 7 to 10 days, without making any other changes. In another study, researchers found that regular weight training boosts basal metabolic rate by about 15%. This is because muscle is 'metabolically active ' and burns more calories than other body tissue even when you're not moving.

http://www.shapefit.com/exercise-questions-pound-muscle-burn-calories.html

[makavalli]

oh ok thanks alot logic i guess it would be hard to calculate that but simply put muscle does burn fat but cant replace cardio.thanks for the info

[Big H]

Muscle does burn calories, More muscle will increase your metabolism like Logic posted above. A good example of this are the World's Strongest Man competitors; these guys have a RMR of about 7,000-8,000 calories a day! All from muscle. Studies have shown again and again that more muscle = more fat loss; I myself have never payed much attention to how much is actually burned, all I know is that its better than not doing anything at all.

[makavalli]

Muscle does burn calories, More muscle will increase your metabolism like Logic posted above. A good example of this are the World's Strongest Man competitors; these guys have a RMR of about 7,000-8,000 calories a day! All from muscle. Studies have shown again and again that more muscle = more fat loss; I myself have never payed much attention to how much is actually burned, all I know is that its better than not doing anything at all.


oh ok thanks for that.im doin more cardio starting this week and keeping mu protein up so i can shed this fat so hopefully ill be good after this month

[Big H]

oh ok thanks for that.im doin more cardio starting this week and keeping mu protein up so i can shed this fat so hopefully ill be good after this month

Actually, upping Cardio while on a calorie restricted diet may be counter-productive. Too much cardio has been shown to cause Catabolism in muscles, which essentially is your body feeding on your hard earned muscle for energy (when on fat loss diets of course). The lack of calories and other macros cause the body to compensate for it, and this leads to Catabolism.

Keep Cardio low-moderate. I usually do cardio Tuesday, Thursday, and Saturday; while lifting on Monday, Wednesday, and Friday. Don't go overboard with it. Muscle is hard enough to gain, no sense in feeding it back to your body.

[makavalli]

Actually, upping Cardio while on a calorie restricted diet may be counter-productive. Too much cardio has been shown to cause Catabolism in muscles, which essentially is your body feeding on your hard earned muscle for energy (when on fat loss diets of course). The lack of calories and other macros cause the body to compensate for it, and this leads to Catabolism.

Keep Cardio low-moderate. I usually do cardio Tuesday, Thursday, and Saturday; while lifting on Monday, Wednesday, and Friday. Don't go overboard with it. Muscle is hard enough to gain, no sense in feeding it back to your body.


ok so is cardio 4 days a week good while still hitting weights hard better for fat loss since i will gain more muscle?

[Big H]

ok so is cardio 4 days a week good while still hitting weights hard better for fat loss since i will gain more muscle?

You can get away with 4 days a week, but keep the sessions short. A three-day scheme usually works good but 4 is doable too.

[detroitwalt]

You can get away with 4 days a week, but keep the sessions short. A three-day scheme usually works good but 4 is doable too.

when you say short are you talking about an intense half hour or like 15-20 mins at a moderate pace?

[Big H]

when you say short are you talking about an intense half hour or like 15-20 mins at a moderate pace?

Yea, something like an intense 30-45 minute session is good enough. I usually do either Cross Trainer or Stairmaster, something more taxing than the bike.

[Shaolin Temple]

As a rule of thumb: 1 pound of muscle burns about 50 to 60 calories per day resting and 1 pound of fat burns about 2 to 4 calories per day resting.

Calorie is a unit of energy. Calorie is an actual unit which is the same as joule, but most sciences replaced joule for calorie. Just to avoid the confusion.

[makavalli]

As a rule of thumb: 1 pound of muscle burns about 50 to 60 calories per day resting and 1 pound of fat burns about 2 to 4 calories per day resting.

Calorie is a unit of energy. Calorie is an actual unit which is the same as joule, but most sciences replaced joule for calorie. Just to avoid the confusion.


ahh thanks alot shaolin.do u have any tips i can use to help burn fat faster?

[Shaolin Temple]

ahh thanks alot shaolin.do u have any tips i can use to help burn fat faster?

Hmm, this is actually a pretty tough question to answer. You have to know about how the body works. Obviously, as suggested by some here, the more muscle or lean mass, the more energy or calories the body burns.

Additionally, you have two options as far as cardio exercises are concerned.

1) The body burns fat best through low-energy use, sustained exercise. An example would be a long, slow walk or ride on a stationary bike at about 50 to 60% of maximal heart rate. For a conditioned person, this exercise level could be sustained for at least 4-6 hours. At this level, it would take almost three hours before the body begins to burn more fat than carbohydrates.

2) The body burns fat best by using a much higher-intensity exercise such as running or biking at 75-80% level of maximum heart rate. Using this method, the body begins to burn more fat than carbohydrates after about 18 minutes. Regardless of method used, the body will burn more fat than carbohydrates after exercising. It will do this for up to 6 hours.

Is one of these methods better than the other for me? Two questions need to be asked: 1) Do you have time to perform method one? Probably not! 2) Are you in good enough shape to perform method two? If not, you need to work to get into this point. It can take months, but it will be time well spent.

To detail the basis of how the body gets into fat burning mode is as follows: the reality is that when beginning an exercise, the first fuel source used is glycogen (sugar in the cell that comes from carbohydrates that we eat). Also, fat and, to a limited extent, protein provide energy; but not as efficiently or as quickly. Because glycogen is continually replenished, it will continue to be the fuel used until the cell cannot supply enough for the demand. Once this happens, the body becomes aware of it and begins to draw energy from free-fatty acids that are being metabolized from fat tissue stores on the body. As a simple explanation, higher intakes of oxygen due to exercise and increased blood flow in the fat tissues begin to stimulate this process. When the body reaches this point, more calories will be burned from fat than from carbohydrates.

In other words, intense cardio for 30 to 35 minutes will burn fat very effectively. Drink a lot of water immediately afterwards. Couple that with lifting and good dieting, and months of discipline and focus . . . fat will be burned and muscle will be gained - and best of all a better attitude and confidence will be obtained. It's great what working out can do.

[Shaolin Temple]

I just did some research and I found out something I never knew, until now. Taking one break in the middle of the high level cardio session is not good. This is because once the glycogen levels in the cell are fully depleted and at that point a break is taken, even as little as 30 to 40 seconds, the glycogen levels will be fully restored. And you must start from square one.

I never said it will be easy. I am guessing running at 6.5 to 7 miles per hour should establish a 70% to 80% THR for the vast majority of the people. Depending on age and shape and such. That is about an 8:35 to 9:14 mile. Do that for 30 minutes 3 to 4 times a week if you can and see how you look in 3 or 4 months from now - granted your diet is good and you sleep and lift regularly.

Personally I think it's good to do cardio 60 minutes after breakfast in the mornings and lifting in the evenings, that way can burn calories throughout the day and sleep after the lifting and recover from the muscle tears.

[makavalli]

I just did some research and I found out something I never knew, until now. Taking one break in the middle of the high level cardio session is not good. This is because once the glycogen levels in the cell are fully depleted and at that point a break is taken, even as little as 30 to 40 seconds, the glycogen levels will be fully restored. And you must start from square one.

I never said it will be easy. I am guessing running at 6.5 to 7 miles per hour should establish a 70% to 80% THR for the vast majority of the people. Depending on age and shape and such. That is about an 8:35 to 9:14 mile. Do that for 30 minutes 3 to 4 times a week if you can and see how you look in 3 or 4 months from now - granted your diet is good and you sleep and lift regularly.

Personally I think it's good to do cardio 60 minutes after breakfast in the mornings and lifting in the evenings, that way can burn calories throughout the day and sleep after the lifting and recover from the muscle tears.
thanks alot i will definately follow this.i can do a steady pace for a mile now so i still gotta build up to the 3 i was doing a week. my next question is about catabolism that big H brought up.

too much cardio on a low calorie diet will eat my muscles but if i dont eat enough say on monday on this low calorie diet will my body go eat the muscle instead of fat first?

[Shaolin Temple]

thanks alot i will definately follow this.i can do a steady pace for a mile now so i still gotta build up to the 3 i was doing a week. my next question is about catabolism that big H brought up.

too much cardio on a low calorie diet will eat my muscles but if i dont eat enough say on monday on this low calorie diet will my body go eat the muscle instead of fat first?

Chances are during a rigorous cutting phase, muscle will be lost via catabolism. Catabolism sounds more pleasant than what it is, cannibalization of muscle tissue. In other words, when muscle is eaten alive.

For arguments sake if a runner jogs more than about 6-7 miles per day, glycogen cells become depleted, energy from fatty acids being metabolized cannot supply enough energy for demand and the body goes into a virtual starvation mode. But, it needs energy from someplace, where does this energy come from? The answer is from protein, but not from protein that is ingested, which is what I initially thought. The protein energy supply comes from actual muscle tissue. This is why marathon runners cannot keep muscle mass on their physique, regardless of the rigors of their weight training programs and even calorie intake from their dieting.

I just realized i typed something that is misleading. I stated that glycogen levels are fully restored if breaks are taken - which is absolutely true. In the case of HIIT (High Intensity Interval Training) in which a person can sprint for half a minute, then engage in a very low intensity pace for 2 or so minutes, then back to the sprinting and so on and so forth; the body's glycogen level is fully restored, or just about, during the low intensity paces. However, after about 15 to 20 minutes of this redundancy, neglecting rest time; the body reaches a point where it burns more fat than carbohydrates.

During a rigorous cutting phase, chances are that muscle will be lost. Although it is possible to gain muscle and burn fat during the same phase, but it is highly improbable. It's far easier to cut and bulk separately. That is why many people cut, then bulk and interchange until the goals are met. My advice is to monitor the fluctuations of the fat and muscle by taking note of weight (once to twice a week) and body fat percentages (once ever 6 to 8 weeks). Once you feel that you are going off path, change your workout plan and diet even. The body is great at adapting, so keep the body guessing.

[makavalli]

Chances are during a rigorous cutting phase, muscle will be lost via catabolism. Catabolism sounds more pleasant than what it is, cannibalization of muscle tissue. In other words, when muscle is eaten alive.

For arguments sake if a runner jogs more than about 6-7 miles per day, glycogen cells become depleted, energy from fatty acids being metabolized cannot supply enough energy for demand and the body goes into a virtual starvation mode. But, it needs energy from someplace, where does this energy come from? The answer is from protein, but not from protein that is ingested, which is what I initially thought. The protein energy supply comes from actual muscle tissue. This is why marathon runners cannot keep muscle mass on their physique, regardless of the rigors of their weight training programs and even calorie intake from their dieting.

I just realized i typed something that is misleading. I stated that glycogen levels are fully restored if breaks are taken - which is absolutely true. In the case of HIIT (High Intensity Interval Training) in which a person can sprint for half a minute, then engage in a very low intensity pace for 2 or so minutes, then back to the sprinting and so on and so forth; the body's glycogen level is fully restored, or just about, during the low intensity paces. However, after about 15 to 20 minutes of this redundancy, neglecting rest time; the body reaches a point where it burns more fat than carbohydrates.

During a rigorous cutting phase, chances are that muscle will be lost. Although it is possible to gain muscle and burn fat during the same phase, but it is highly improbable. It's far easier to cut and bulk separately. That is why many people cut, then bulk and interchange until the goals are met. My advice is to monitor the fluctuations of the fat and muscle by taking note of weight (once to twice a week) and body fat percentages (once ever 6 to 8 weeks). Once you feel that you are going off path, change your workout plan and diet even. The body is great at adapting, so keep the body guessing.

ok i get u somewhat. too much cardio will eventually break down the muscles,yea them marathon athletes are super slim i dont want that just to lose the lil gut i have so ill keep the jogging a lil above 11 miles a week and keep eating clean and healthy.

one more thing im not muscular and huge but i do have some solidness and i remember hearing 1g per bodyweight in protein to keep that muscle but is that much protein necessary for someone who is not muscular all over?

[Shaolin Temple]

ok i get u somewhat. too much cardio will eventually break down the muscles,yea them marathon athletes are super slim i dont want that just to lose the lil gut i have so ill keep the jogging a lil above 11 miles a week and keep eating clean and healthy.

one more thing im not muscular and huge but i do have some solidness and i remember hearing 1g per bodyweight in protein to keep that muscle but is that much protein necessary for someone who is not muscular all over?

Well, what exactly are your goals? One gram of protein intake per pound of weight is a formula for people who want to gain a good deal of muscle. Although I still think it's kinda excessive, it's a common diet plan, which is extremely hard to keep day in and day out. I say 70 to 80 percent of that amount is good enough. It does not depend on how muscular you are, but rather what your goals are. If you want to gain 30 pounds of muscle, then you need to add a lot of protein, healthy fats and moderate amount of carbs to your diet and intake a good 1000+ calories over your daily metabolic rate.

The carb-starve diets are complete BS.

[makavalli]

Well, what exactly are your goals? One gram of protein intake per pound of weight is a formula for people who want to gain a good deal of muscle. Although I still think it's kinda excessive, it's a common diet plan, which is extremely hard to keep day in and day out. I say 70 to 80 percent of that amount is good enough. It does not depend on how muscular you are, but rather what your goals are. If you want to gain 30 pounds of muscle, then you need to add a lot of protein, healthy fats and moderate amount of carbs to your diet and intake a good 1000+ calories over your daily metabolic rate.

The carb-starve diets are complete BS.


oh ok well my main goal was to lose the gut but i know u cant spot reduce but the rest of my body there really isnt alot of noticable fat. for protein ill have about 2 muscle milk protein shakes a day and some grilled chicken on like a heavy work out day. so an average rest day ill probably get around 60g of protein and maybe 100g on a workout day and im 5'8,180

[Shaolin Temple]

oh ok well my main goal was to lose the gut but i know u cant spot reduce but the rest of my body there really isnt alot of noticable fat. for protein ill have about 2 muscle milk protein shakes a day and some grilled chicken on like a heavy work out day. so an average rest day ill probably get around 60g of protein and maybe 100g on a workout day and im 5'8,180

figure your daily metabolic rate by using an online calculator. google can help with that. I would eat roughly around that or slighly lower (200 to 300 calories below), continue to workout. But incorporate a lot of cardio. If you need to work up to doing 25 to 35 minutes of intense cardio, then do so. Eat complex carbs morning and mid-day, while cutting some for dinner and evening snacks. Do not eat past 9pm.

In terms of workouts, do cardio during the first half of the day. Early in the morning is good. I would eat before cardio, while allowing one hour to digest the food. Weight training for the evenings. Allow a minimum of 6 hours, ideally 8 hours between cardio and weight training.

Eat 5 meals a day, all of them should be small. Protein shakes should be used after the weight training. 2 a day is fine, but once is enough. 30 grams of protein is ideal for one shake.

Eat plenty of healthy fats and vitamins, particular the ones that fall under the essential nutrients in which the body depends on you to feed it. Look it up online.

[makavalli]

figure your daily metabolic rate by using an online calculator. google can help with that. I would eat roughly around that or slighly lower (200 to 300 calories below), continue to workout. But incorporate a lot of cardio. If you need to work up to doing 25 to 35 minutes of intense cardio, then do so. Eat complex carbs morning and mid-day, while cutting some for dinner and evening snacks. Do not eat past 9pm.

In terms of workouts, do cardio during the first half of the day. Early in the morning is good. I would eat before cardio, while allowing one hour to digest the food. Weight training for the evenings. Allow a minimum of 6 hours, ideally 8 hours between cardio and weight training.

Eat 5 meals a day, all of them should be small. Protein shakes should be used after the weight training. 2 a day is fine, but once is enough. 30 grams of protein is ideal for one shake.

Eat plenty of healthy fats and vitamins, particular the ones that fall under the essential nutrients in which the body depends on you to feed it. Look it up online.

thanks alot for your advice your helping alot now one more question is about rest and recovery.i do bench twice a week but basically im doing bodyweight excersizes like push and pull ups and i do about 200-350 a day so should i rest a day or 2? i usually do monday thru friday and take weekends off

[Big H]

thanks alot for your advice your helping alot now one more question is about rest and recovery.i do bench twice a week but basically im doing bodyweight excersizes like push and pull ups and i do about 200-350 a day so should i rest a day or 2? i usually do monday thru friday and take weekends off

Sorry to interject, but if your doing calisthenic type exercises its fine to train twice a week; just space them out a bit. You still need some kind of recovery and proper nutrition to replinish your muscles. Your muscles will adapt very quickly to these types of exercises though so keep in mind that eventually you will have to step it up to weights.

[makavalli]

Sorry to interject, but if your doing calisthenic type exercises its fine to train twice a week; just space them out a bit. You still need some kind of recovery and proper nutrition to replinish your muscles. Your muscles will adapt very quickly to these types of exercises though so keep in mind that eventually you will have to step it up to weights.


alright thanks big h i do alot of push ups everyday so i should just cut it to 2 days a week?or a day in between etc?