Every day is being increased by Amway, the benefits are nothing more than "easy to thin physique", "lying down can also be thin"... However, the latest surveys show that muscle gain is of little use in "increasing" basal metabolism ...
In the textbook of nutrition, "Human Energy Expenditure", there is such a paragraph about basal metabolism: "Human lean tissue (including muscles, heart, liver and kidneys, etc.) is a metabolically active tissue, and its energy consumption accounts for 70% to 80% of the basal metabolic energy consumption, so in the case of the same weight, the basal metabolism of thin and muscular people is higher than that of short and fat people." ”
However, some nutritionists pointed out that the ability to increase muscle mass and raise basal metabolism is really exaggerated by social media.
Muscle training can indeed improve basal metabolism, but the effect is often exaggerated.
Because in lean tissues, organs such as the heart, liver, spleen, lungs, and kidneys are the main force of energy consumption, and the energy consumed by muscles is only a little.
—— Dietitian Gu Chuanling
So how much does muscle gain help us improve our basal metabolism? Do we really want to gain muscle?
Q1
Why lose weight by increasing basal metabolism?
The first thing you need to know is what the basal metabolic rate is. In layman's terms, the basal metabolic rate is the energy you spend in bed all day, which is used to maintain various organ functions, such as the beating of the heart and the breathing of the lungs.
So why is basal metabolism so important for people who lose weight? Let's do an arithmetic problem first!
Take a 25-year-old girl with a height of 165 cm and a weight of 100 pounds as an example.
Basal metabolic rate =
661+9.6*50(kg)+5*165(cm)-6.9*25(岁)=
1793.5 kcal
Daily work eating and talking consumes 600 kcal
Running a day consumes 400 kcal
Total daily consumption = 1793.5 + 600 + 400 = 2793.5 kcal
Basal metabolic rate accounts for 64.2% of total consumption
(The above data errors are within the controllable range)
So, no matter how you consume it through exercise every day, the basal metabolic rate is the mainstream of daily energy consumption, so if you want to be thin, it is essential to increase the base generation.
Q2
How much basal metabolism can be boosted by muscle gain?
The idea that muscle gain can improve basal metabolism has not been refuted. So how much basal metabolism can muscle gain for us? How much muscle have I gained? Is the process of maintaining muscle or increasing muscle more cost-effective than improving basal metabolism?
How much base generation can I add to 1 pound of muscle?
1 pound of muscle can help consume 6kcal
1 pound of fat can help burn 2kcal
From this data, muscle is indeed more able to help you burn calories than fat.
So as long as I keep gaining muscle, the more the merrier? Theoretically yes. But people's ability to gain muscle and maintain muscle mass is limited. Michael Colgan, an adviser to U.S. Olympians, believes that after strenuous training, the maximum amount of muscle gained each year is no more than 3.6kg.
Athletes are only 3.6kg, so what about us ordinary people? Optimistically, if you can sustain 3.6 kg per year, which is equivalent to 8 pounds of muscle, you will consume 48 kcal more calories a day. How much is 48kcal equivalent? Half a piece, the little apple was eaten back.
Q3
So do we still need to gain muscle?
Obviously needed. Not to mention that if you don't move, your muscles will only get less and less, and then your relative base generation will also decline. Muscle gain is not only an advantage that helps you improve your base generation.
Increase body curves
Relying solely on dieting to slim down, the meat is also loose and crumbling. Muscle gain can make the overall line tighter, the proportions better, and save the natural body defects.
Eat happier
You don't exercise, and as you age, your basal metabolism will definitely decrease; if you don't gain muscle, you only lose fat, and your basal generation will also decline after weight loss. Therefore, an effective way to maintain, or increase the basal generation, is to reduce fat and increase muscle. In this way, even if you are "gluttonous", you will not have a burden.
Protects bones
In addition to helping you more curved and improves the base generation, muscles are also the best barrier to the body's bones from a medical point of view. Powerful muscles make you less tired when exercising and protect your joints from movement losses.
Q4
How to effectively improve basal metabolism?
Before we get into the question of how to raise the basis, let's take a look at how the basal metabolism is calculated.
Zhao Songshan proposed a formula for calculating the surface area of the body that is relatively suitable for Chinese:
Body surface area (㎡) = 0.00659 × Height (cm) + 0.0126 × weight (kg) - 0.1603
* According to this formula, the body surface area is calculated first, and then the corresponding BMR is found according to age and sex, and the basal metabolic level of 24 hours can be calculated. When people are asleep, the energy consumption is about 10% less than the basal metabolism, so when calculating, this part of the energy consumed less during sleep should be deducted.
Harris and Bendedit proposed the formula:
Basal metabolic rate = 65.5 + 9.5 × body weight (kg) + 1.8 × height (cm) - 4.7 × age (y)
Baidu Encyclopedia:
Basal metabolic rate % = (pulse rate + pulse pressure) - 11 (Gale)
Basal metabolic rate % = 0.75 × (pulse rate + differential pulse pressure × 0.74) - 72(Read)
Basal metabolic rate % = 1.28 × (pulse rate + differential pulse pressure) - 116 (Kosa)
Owen Formula:
Basal metabolic rate = 7.18 x body weight (kg) + 795
Therefore, according to the calculation formula of basal metabolic rate proposed by all parties, we can derive that basal metabolic rate and sex, age, height, weight, heart rate. Gender, age, height we are also powerless to return to heaven, then can only make a fuss about weight and heart rate.
weight
Many small owners will find that after weight loss, eating more and throwing away will rebound. In fact, it is because the basal metabolism itself is related to weight. Therefore, dieting to lose weight must be the most unreliable, and the "side effects" are also the most serious methods.
Therefore, ELLEfit has always advocated a two-pronged approach to fat loss and muscle gain. If your weight is within the normal range (BMI≤26), you don't have to worry too much about your weight. At this level, fat loss and muscle gain are the real sense of "easy to lose physique".
heart rate
Coffee, nicotine, energy drinks, peppers and other foods claim to help you lose weight, in fact, to a certain extent, for a short time to increase your heart rate; the principle of HIIT is also to increase the base generation by raising the resting heart rate of the whole day. But all the ways to increase heart rate through medication or food, and thus increase basal generation, are short-lived and not a long-lasting way.
From a medical point of view, basal metabolism is also related to hormones, stress responses, diseases, living environment, etc., so the basis must not be easily changed by solving a variable, or rapidly improved. But in retrospect, muscle gain and exercise must be an effective way to maintain and improve the base generation, so be sure to maintain exercise habits!
Let's Keep Fitwith ELLEfit!
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