From Paige Waehner,
Your Guide to Exercise.
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A. Most people know that muscle burns more calories than fat but, just how much more? Ever since I got certified more than eight years ago, I've been told that a pound of muscle burns anywhere from 30 to 50 calories per day. However, after doing some research, I've found that number isn't accurate. In fact, a pound of muscle only burns about 6 calories a day...a lot less than what many of us thought, but still more than a pound of fat, which burns only 2 calories in a day.

If you can expect to burn 6 extra calories for each pound of muscle you have, you might also wonder how much muscle can you expect to gain once you start lifting weights. According to Dr. Cedric Bryant, Chief Exercise Physiologist at ACE [1], the average person usually gains about 3-5 pounds of muscle mass every 3-4 months. Of course, how much muscle you put on is based on your genetics, gender, exercise program and diet, so each person will have a different response to weight training.

So, what does this mean? That you shouldn't bother lifting weights if you're trying to lose weight? I think you know the answer to that question. Even though muscle doesn't burn a huge number of calories on its own, it's still more metabolically active than fat and very important for weight loss. In fact, one study published in the Journal of Applied Physiology [6] found that, though weight training doesn't burn as many calories as cardio, it significantly increases average daily metabolic rate - the perfect foundation for losing fat.

And remember the other benefits of weight training:

• Prevents loss of lean body mass that happens from dieting and/or aging
• Weight training workouts burn calories
• Helps change your body composition, which helps shape your body and keep you healthy
• Strenghtens bones and connective tissue along with muscles
• Helps keep you strong and active as you get older

The bottom line is, strength training is important for almost any fitness goal, whether you want to lose fat, gain muscle or just get in better condition. Check out the following strength training resources for more:

• Workout Center
• Strength Training Workouts
• Weight Training 101

References

1. Bryant, Cedric X. Ph.D., Chief Exercise Physiologist. (2006, March/April). ACE Fitness Matters, p. 6.
2. Heymsfield SB, Gallagher D, Wang Z. Body composition modeling. Application to exploration of the resting energy expenditure fat-free mass relationship. Ann N Y Acad Sci. 2000 May;904:290-7.
3. Poehlman, Eric T., et al. Effects of Endurance and Resistance Training on Total Daily Energy Expenditure in Young Women: A Controlled Randomized Trial. J Clin Endocrinol Metab. 2002 Mar;87(3):1004-9.
4. Wang, Z., et al. Resting energy expenditure: Systematic organization and critique of prediction methods. Obesity Research. 2001 May;9(5):331-6.
5. The Facts About Fitness. What they told you about muscle and your metabolic rate is wrong. Retrieved May 4, 2006.
6. Van Etten, L.M., et al.. Effect of an 18-wk weight-training program on energy expenditure and physical activity.. J Appl Physiol. 1997 Jan;82(1):298-304.