More muscle, less fat: the metabolism booster

The statement "Muscles make you slim" initially sounds like a slogan from the world of fitness. However, there is a well-founded scientific connection behind this claim. Muscle tissue plays a central role in the body's energy metabolism, influences the basal metabolic rate and contributes to long-term weight regulation. In this report, we shed light on how muscle mass increases calorie consumption, the physiological processes behind it and why building muscle is not only important for aesthetics, but also for health.

Muscle tissue is metabolically active, which means that it needs energy to maintain its function. Even at rest, muscles burn calories - more than any other tissue with the exception of organs such as the liver or brain. Studies show that about 13-15 kcal per kilogramme of muscle mass is consumed per day at rest. By comparison, one kilogramme of fatty tissue only consumes 4-6 kcal per day ....

Muscle work and energy consumption

During physical activity, the energy consumption of the muscles increases enormously. High-intensity training units such as strength training or HIIT (High-Intensity Interval Training) in particular lead to what is known as the "afterburn effect" (EPOC - Excess Post-Exercise Oxygen Consumption). This effect ensures that the body continues to burn more calories for hours after training.

The basal metabolic rate is the amount of energy that the body needs at rest to maintain basic functions such as breathing, heartbeat and cell regeneration. Muscle mass has a direct influence on the basal metabolic rate, as more muscle tissue leads to a higher energy requirement.

Influence of age

With increasing age, the body loses muscle mass ("sarcopenia"), which lowers the basal metabolic rate. This explains why many people gain weight more easily in old age. Regular strength training can slow down this loss and keep the basal metabolic rate stable.

Building and maintaining muscle mass depends heavily on hormonal factors:

• - Testosterone: Promotes muscle growth and increases metabolism.
• - Growth hormone (HGH): Supports the regeneration and build-up of tissue.
• - Insulin: Regulates the absorption of nutrients by the muscles, especially amino acids.
• - Myokines: These messenger substances released by muscles have an anti-inflammatory effect and positively influence the entire metabolism.

A common misconception is that muscles "burn" fat directly. In fact, muscles support fat loss indirectly by increasing the body's overall calorie consumption. Regular exercise and strength training increase the sensitivity of the muscles to insulin, which in turn reduces fat storage.

• - Strength training: Builds muscle mass and increases the basal metabolic rate.
• - Endurance training: Improves fat burning during exercise
• - Combined training: Maximises energy consumption and improves physical composition.

• 1. weight management: Facilitated fat loss and sustainable weight control.
• 2. improved insulin sensitivity: protection against type 2 diabetes.
• 3. increased bone density: prevention of osteoporosis.
• 4. better cardiovascular health: through the release of myokines.

Wilmore et al (2001): Showed that strength training can increase basal metabolic rate by up to 7%.

Bouchard et al (2015): Found that people with higher muscle mass have a lower risk of metabolic disease.

Hunter et al (2000): Confirmed the impact of strength training on fat burning, especially in post-menopausal women.