Whether you are someone who wants to hit the gym to shed a few pounds, or simply be fit and fine, you know that gyming and protein go hand in hand for most people.
Long gone are the days when people would spend endless hours running just to fit back in their denim. The new fitness approach in town is a combination of strength training and high-protein intake to build muscles.
If you are wondering why, stay tuned because we will be answering your questions here. This blog post will be talking about muscle building and the pivotal role protein plays.
The changing fitness equation that prioritises muscle building
While most men prioritise muscle building, most women don’t as they do not wish to get bulky. But here’s a piece of truth, whether you are a male or a female, you cannot undermine the role of building muscles.
Dear women readers, please note, focusing on building muscles will not make you bulky. It is a myth going around for decades. Women do not produce as much testosterone as men do. Consequently, men get bulky but women don’t (unless they are into hard-core training for years)
In fact, if you are looking to tone your body and lose the extra pounds, building muscles is much more effective than spending hours doing cardio.
Here’s why muscle building is crucial – regardless of gender
Muscles help you control body fat
If you are on the quest to drop inches down your waistline, you must focus on muscle building as it can help you control body fat. Just so you know, muscle burns body fat. The more muscles you build, the more fat you will be burning at rest.
The body burns fat in four different ways:
Resting Metabolic Rate (RMR):
It refers to the calories burned at rest. These calories are burnt to provide fuel for your daily body functions (Basal metabolic processes). It is the calories that your muscles burn to stay alive.
Thermic effect of food (TEF):
It is the energy needed to process food
Non-exercise activity thermogenesis (NEAT):
Light activities such as walking, grocery shopping, and cleaning are included in this category
Calories burned during physical exercises
It is important to note that RMR accounts for 75% of the total calories you burn in a day, TEF burns about 10%, physical activities account for 15-30%, and NEAT varies according to the activity level.
So, it can be easily concluded that the calories you burn during workouts aren’t enough to meet your fitness goals. The calories that you burn throughout the day, even when you are at rest, matter the most. This can only increase when you have more muscles in your body.
Hence, the core area of focus should be muscle building that can help you burn calories even at rest and change your body shape. However, it is also pivotal that you maintain a calorie deficit to lose fat.
The crucial role of protein in muscle building
Both muscle building and protein go hand in hand. You would not be able to build muscle if you don’t provide your body with enough protein. Flipping back the pages of school textbooks, proteins are the building blocks of muscles, remember? Maintaining your protein intake is essential when it comes to muscle growth.
This is because protein makes our muscles. And so, the body needs a sufficient amount of protein to get what it needs to build muscle mass. Not to mention, protein has a high thermic effect when compared to carbs and fats. This means, your body requires more calories to process protein than it requires to process fat and carbs. If research is concerned, protein can significantly speed up your metabolism. Your body can burn an extra 80-100 more calories just by increasing your protein consumption.
Additionally, a higher protein intake can promote feelings of fullness, reduce cravings, and help control your appetite, making it easier to adhere to a calorie deficit.
Closing thoughts
Prioritising the building of muscles and incorporating an adequate amount of protein into your diet is an essential strategy for effective weight loss. By focusing on muscle development, you can increase your metabolism, which leads to a higher calorie burn both during exercise and at rest. Furthermore, muscle tissue helps to shape and tone your body, resulting in a more sculpted appearance. Protein plays a vital role in muscle repair and growth, ensuring that you maintain lean muscle mass while shedding unwanted fat.
By combining targeted muscle-building exercises with a protein-rich diet, you create a powerful synergy that supports sustainable weight loss and overall body composition. Remember, building muscle and consuming adequate protein are not only beneficial for weight loss but they also contribute to improved strength, bone density, and overall health. Embrace the power of muscles and protein as key allies on your journey to achieving your weight loss goals.
