Can muscle building help you lose weight?

In today's society, the living standards of many people have improved, so more and more people are willing to exercise in their spare time in order to enhance their physical fitness. The purpose of fitness is obvious, most people do it to build muscle, but some people also do it to lose weight. So, can you lose weight by building muscle? Regarding this issue, I believe that friends who want to lose weight are eager to know, so let’s talk about it in detail below.

Exercising muscles can help you lose weight. Aerobic exercise burns fat, while anaerobic exercise builds muscles. Fat and muscle are two completely different tissues. Fat can neither be converted into muscle nor can muscle be converted into fat. If you want to gain muscle and lose fat, it is recommended to focus on aerobic exercise and supplement it with strength training, while also paying attention to controlling your diet.

There are many ways to lose weight, as follows:

1. Reduce your nighttime carbohydrate intake

Weight training requires glycogen from carbohydrates. However, consuming carbohydrates at night, especially after 8pm, increases the chances of your body storing fat. Because the body only consumes a small amount of sugar and glycogen when resting, and the body's metabolic level also decreases when sleeping. Another reason is that after consuming carbohydrates in the evening, the body releases more insulin, and high insulin levels increase fat storage.

2. Reasonable arrangement of aerobic exercise

Aerobic exercise helps to lose weight. It is recommended to do aerobic exercise three times a week, 40 minutes each time, to effectively reduce fat.

3. Eat more foods rich in fiber

Moderate intake of fiber can help reduce fat. Because cellulose can hinder the digestion and absorption of carbohydrates, slow down the speed at which sugar molecules enter the blood, and help reduce the release of insulin. High insulin is a signal for cells to store fat, and reducing insulin release helps prevent weight gain.

4. Eat fish

Eating fish can both build muscle and reduce body fat because fish is high in beneficial fats. Cold-water fish (such as salmon) can provide omega-3 fatty acids, which can make muscles more sensitive to insulin (muscles that are sensitive to insulin are beneficial for increasing muscle size and reducing fat). Additionally, this fish boosts glycogen stores and amino acid uptake into muscles and helps maintain glutamine stores. Eat salmon three times a week and you'll get plenty of omega 3 fatty acids.

5. Twice a day weight training

As long as weight training is not excessive, the body can produce hormones and enzymes that can promote muscle growth and fat loss. High-frequency stimulation twice a day promotes glycogen consumption, thereby preventing calories from being converted into fat and stored.

After reading the detailed introduction in the above article, I believe everyone should now know that muscle exercise can actually help you lose weight. Muscle exercise actually increases one's own muscle strength. Obese people can convert fat into muscle by exercising, which is also a form of weight loss. Finally, I hope that everyone will pay attention to their physical health while losing weight and not lose weight excessively.