It’s talked about a lot. (And the answer is not in the image so keep reading.) You hear of extreme diets. And supplements. Or significant calorie deficits. Maybe you have been taught fasted cardio and more of it burns the most fat. Perhaps decreasing carbs and/or fat in everyday diet does the job. But what if I were to tell you there is one (“simple”) thing which most effectively burns fat? The key to burning and losing fat is to build muscle mass!

Contrary to popular belief, muscle is not going to make you bulky. It is going to improve metabolism and increase fat burn. This leads to (our ultimate goal) a healthier, optimally functioning body. In today’s post you will find basic info about body fat composition, fat consumption, and why building muscle mass works to burn fat.

About Fat

Fat gets a bad rap. But it’s really not bad. In fact, we need fat for our body to function properly. That body fat content varies person to person. Healthy body fat percentage will fluctuate based on age, stage in life, and gender. It may differ in pre-menopause vs peri vs post- menopause. During pregnancy, post-partum, and breastfeeding. There are many variables which influence overall body fat percentage but it’s important to note that fat is a necessity. That being said– too much fat is not healthy, just as too little is not.

Risks of High Body Fat Percentage

A high body fat composition may increase the risk of chronic diseases** and negatively impact mental health. This is why it is important to achieve that optimal body composition. To do so we must eat a healthy, well-balanced diet and exercise regularly.

Current guidelines recommend 150 minutes of moderate intensity exercise weekly with at least 2 days of strength training. Strength training may look different for everyone. It doesn’t have to be heavy to reap the benefits. Body weight and resistance band exercises work just as well as “pumping iron”.

For more information on a healthy, balanced diet and exercise check out the following articles https://lrxwellness.com/macro-and-micro-nutrients/ and https://lrxwellness.com/how-to-exercise-effectively/

**high cholesterol, blood pressure, diabetes, heart disease, etc.

Consuming Fats

I have said it before and I will say it again, “fats are an important part of a well-balanced diet”. They provide us with essential fatty acids and help fuel our bodies. Fats may also help with feeling full longer and hormone balance. Some fats are more healthy than others. Incorporate more unsaturated fats, minimal saturated fats, and no trans fats. You will find healthy fats in foods like fish, nuts, seeds, olive oil and avocados.

For more info on healthy vs unhealthy fats check out my post https://lrxwellness.com/the-scoop-on-fats/

Why Building Muscle Mass Works

• Muscle increases your basal metabolic rate. Meaning you can burn fat more efficiently, even while at rest.
• Muscle burns more calories than fat.
• Replacing muscle with fat improves overall body composition.

In Conclusion

The most effective way to burn and lose fat is to build muscle. Building muscle increases basal metabolic rate, burns more calories, and improves overall body composition. While body fat is necessary, too much poses health risks, just as too little does. The effects of too much body fat include: increased risk of chronic disease and negative impact on mental health. Body fat percentage will fluctuate through the many stages of life. In order to maintain an optimal body composition it is prudent to eat a healthy, well-balanced diet and live an active lifestyle. Incorporate strength training into your exercise routine. Don’t be afraid to pack on some muscle. It will take some work but the results are totally worth it!

As always please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS