The Theory of Fat Loss: A Different Perspective!

You need to build muscle mass in order to lose fat. Every 1 kg of muscle is “forced” to burn about 6–10 calories per hour. By increasing muscle mass, you also increase your calorie burn. Bigger muscles need more energy to stay alive and functional.

Let’s do some math! Typically, we have about 30–50% muscle mass in our body. For example, someone who weighs 65 kg and has 35% muscle mass (about 23 kg of muscle) will burn at least 140 calories per hour.

If we increase muscle mass by 3 kg, that muscle mass would burn at least 160 calories per hour in total (including the existing muscles), and over 24 hours that person would burn 3,000 calories without doing anything.

So the idea is to boost your metabolism by increasing muscle mass—so your muscle mass burns fat throughout the day in your favor, even while you’re watching TV. We mentioned in a previous article that 1 kg of fat equals 7,700 calories. If we increase muscle mass by 2–3 kg, within 2 weeks, while watching TV, 2 kg of fat could be burned to fuel the muscles.

Now, gaining 2–3 kg of muscle is difficult—but not impossible. Once you build muscle mass, you can keep it for life as much as possible, because after the age of 30, muscle mass generally decreases by about 1% each year. So it’s hard to build, but easier to maintain. This way, you won’t keep seeing yourself overweight.

You can’t stand your body anymore—it has gone beyond what feels normal. Every day you see yourself in the mirror and you don’t like what you see. Despite responsibilities at work and in the family, you make time to change your body.

When you decide to change, one of the strangest obstacles you’ll face is the people close to you. They become a barrier—intentionally or unintentionally. These people tempt you and distract you from your goals.

Still, it’s enough to congratulate you for the initiative you’ve taken to get things under control, knowing how difficult life can be. Life’s difficulties have no limits, and you are a limited being.

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