Why Muscle Mass Matters - A Key to Burning Fat and Staying Lean

When most people think about burning fat or getting super lean, they often picture endless hours of cardio and strict diets that promote a caloric deficit. I'm certainly not discounting going for a jog, taking a long swim, or riding the bike on a sunny, crisp fall morning. And we definitely need to be mindful about what we put in our mouths. But building muscle is a wonderfully effective way to stay lean and burn calories. And it also helps with long term, overall fitness.

In this article, let's explore how muscle mass impacts your metabolism, fat burning ability, and how it can help you achieve and maintain your fitness goals more effectively.

1) Muscle Increases Your Metabolism

We define "metabolism" as "your body's process of converting food and drink to energy". One of the biggest benefits of building muscle is its positive impact on your metabolism. Your body is burning calories all the time: brushing your teeth, walking around, working your job, and even to maintain basic functions like breathing, digestion, and heartbeat. The measurement of the caloric expenditure of those basic functions is called Basal Metabolic Rate (BMR). Studies show the more lean muscle mass you have, the higher your BMR. In summary, the more muscle you've got, the more calories you burn, even while at rest.

2) Muscle Helps with Fat Loss

We know that cardiovascular fitness movements like running, hiking, burpees, or bike riding help you burn calories during your workout. But did you know your body continues to burn calories after your workout is complete?

This is what we call the "afternburn effect" which is sometimes referred to as Excess Post-exercise Oxygen Consumption (EPOC, what a mouthful 😂). During EPOC, your body is bringing down your core temperature, it's removing lactic acid waste product build up, and it repairs microtears in your muscles (building them back larger). If you've got more muscle mass, your "afterburn effect" lasts longer, and so does your caloric burn.

3) Strength Training Improves Body Composition

Body composition refers to the ratio of fat, muscle, and bone in your body. "Oh great, Joe, it's a math problem... 👎"

But it's a simple one, I promise! By focusing on building muscle through strength training, you can move your body composition percentage in the right direction: more muscle, higher bone density, and less fat.

And in most cases, this will also result in a leaner, more toned appearance. And if aesthetics isn't that important to you, better body composition is linked to improved health outcomes, such as reduced risk of chronic diseases like diabetes and heart disease.

4) Improved Strength and Functionality

Beyond the metabolic benefits, having more muscle improves your strength and functionality in everyday life. Whether it’s carrying groceries, playing with your kids, or even performing better in your workouts, muscle makes these activities easier and more enjoyable. As you age, maintaining muscle mass becomes even more important for preserving mobility, reducing the risk of injury, and staying independent.

5) Muscle Supports Long Term Weight Management

This one is a bit anecdotal but consider the following. You've worked hard at your fitness and have built up some muscle. Perhaps you're comfortable with what you've got thus far, or maybe you'd like to continue to increase your gains over time. Whether you're maintaining or building, you have a goal, a positive attitude, and a discipline around the strength training process. Think about it. To maintain muscle, you have to use it, you have to be active. These efforts are conscious, deliberate, and if your weight training is part of your routine, they happen frequently. In this way, building muscle supports long term weight management.

6) How to Build Muscle Effectively

Building muscle doesn’t mean you need to spend hours in the gym every day. In fact, a well-rounded strength training routine (we use CrossFit) that targets all major muscle groups a few times a week is enough to see significant results. Compound exercises, like squats, deadlifts, and Olympic Lifts (the Snatch and the Clean & Jerk), are particularly effective because they work multiple muscle groups at once. With the combination of a strength training program, adequate protein intake, and proper recovery, you’ll be on your way to a stronger, leaner body.

In summary, building muscle isn't just about strength or aesthetics. It’s a powerful tool for burning calories, improving your metabolism, and staying lean for life. By incorporating strength training into your routine, you’ll not only enhance your physical appearance but also set yourself up for long-term health and wellness. Next time you’re tempted to skip the weights in favor of more cardio, remember that building muscle is one of the keys to unlocking your body’s full potential.

As of the publish date on this article, I’ve been practicing CrossFit for thirteen years. I’ve owned this gym since it opened in 2012. I'd love the opportunity to discuss your fitness, health, and strength goals. Let's meet: Joe's Schedule.

Joe Marcavage

Owner, CrossFit Vertex