blog archive


Does added muscle burn significant calories

Does adding a pound of muscle burn the often-quoted number of 50 calories a day? The 50-calorie-a-day number can’t be true if one makes the assumption that the muscle tissue you all ready had before adding that pound of muscle will produce the same calorie burn - i.e. all lean muscle tissue consumes 50 calories a day. A 155 pound man with 62 pounds of skeletal muscle would have to consume 3100 calories each day just to support his muscles.

A more reasonable assumption is that strength training will results in an increase in resting metabolism for existing muscle plus and an additional increase in metabolism for new muscle. From the article examining two studies Why The Confusion on Muscle and Metabolism? Wayne Wescott concludes:


The value of strength training

From this Reader’s Digest article, The Importance of Strength Training:

The consensus is growing: Strong muscles are good for everyone. In fact, the American Heart Association now recommends that all adults strength train their major muscle groups at least twice a week.

The benefits mentioned in the article:

Strong muscles require active living.
More strength results in more protection for your joints and your back.
Improve your looks with strnger muscles.
Strong muscles help you lose weight
Strong muscles give you a mental boost.


Lowering Blood Sugar with High Intensity Interval Training

From this article The Brief Way to Better Blood Sugar:

Men in a small study who added short, intense bursts of activity to mini workouts seemed better able to metabolize sugars.

When the men were given the equivalent of a meal's worth of glucose at the end of the study, their bodies metabolized it better than before the study.

Researchers suspect that bursts of intensity during workouts elicit stronger contractions and therefore more glucose uptake in the large muscles attached to bones.

The high intensity interval training in this study was performed on exercise bikes. High intensity interval training can also be incorporating into strength training - perform a series of high intensity strength training exercises will little rest between the exercises.