Many people, especially those on diets, are always searching for ways to burn more calories throughout the day. Whether it’s through exercise, or restricting amount of calories consumed.

One way many women don’t consider is by building and maintaining muscle growth in the body.

However, there are 3 distinct ways doing so will help you burn calories, shed fat, and achieve your body goals resulting in a lean, toned and curvy womanly shape.


#1 Muscle burns more calories at rest than fat 

Any type of exercise, but particularly strength training, uses muscle. This helps you build muscle mass which, in turn, burns more calories both during and after your workout is complete.

In fact, 10 pounds of muscle on the body burns 50 calories per day whereas 10 pounds of fat only burns 20 calories, and this is at rest! This means by consistently working out  to build muscle, your body will naturally burn 2.5 times the amount of calories it otherwise would. This is one of the most straightforward ways muscle helps you lose weight no matter what you do for the day.


#2 Strength training boost muscle growth and calorie burn 

When you want to increase the amount of calories burned during exercise and build muscle, both strength training and aerobic exercise are important. However, strength training is even more important than aerobic exercise, especially as you age.


[Related article: Why you want to build lean muscle in your 40s, 50s and 60s?]


Working large muscle groups, particularly the thighs, abdomen, chest, and arms is the simplest way to burn more calories at the gym, build muscle, and burn additional calories long after the workout is over. This is called the “afterburn effect” and if you consistently complete high-intensity workouts in the gym, you’ll enjoy these benefits too.

#3 Building muscle increases your metabolism 

Your metabolism is linked to weight and through strength training and muscle gain, you can increase your metabolism to burn more calories throughout the day. While many factors play a role in metabolism – body size and composition, sex, and age, to name a few – muscle mass and physical activity play an even more prominent role.

Muscle mass and physical activity both affect how many calories your body burns and what happens after the workout is over, giving your metabolism a boost. As such, it’s important that you get off the cardio machines every so often to lift weights, build muscles, and give your metabolism the support it needs.




You may not think of your body composition first when you want to lose weight and burn more calories, but you should. By focusing on strength training to build muscle mass, you’ll burn more calories during and after exercise, making it simpler to accomplish your goals plus you will add CURVES.

The best part is that investing in your body composition to build muscle will protect your health as you age while helping you achieve the body you’ve always wanted. So hop off the treadmill and grab a kettlebell – you’ll be glad you did.

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Lisa Barwise

Author Lisa Barwise

Hi, I'm Lisa. I consider myself a Wellness Alchemist, the catalyst in the transformation of Strong Women around the world. Strong of mind, body and character.

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