The Importance of Muscle in your Fitness Program

One thing that I find myself constantly reminding my students is that its not all about diet and weight loss.   There is no magic number of pounds or kilos that you can lose that will guarantee that all of your fitness and health problems are over.

If getting to your ideal weight and being fit and healthy just involved starving yourself, then we could send a team of Navy Seals around to your house to kidnap you and hold you without food in a concentration camp until you hit your “Target Weight”.

I wonder if that would give you the results that you want for your fitness program?    I really doubt it!

If you are aiming to be fit and healthy as well as just losing weight, then you will really need to work at increasing your lean muscle mass to speed up your body’s fat-burning ability.

The way to do this is by adding resistance or strength training to your workouts.

Some studies have found that when people diet, up to thirty per cent of the weight they lose is not fat, but water, muscle, bone and other lean tissue.   This is a shocker!   You are going to have to incorporate strength training into your daily routine so that the emphasis is on losing the excess fat and NOT your vital body tissues.

What happens when you go on a low calorie crash diet is that you slow down your  metabolic rate and start to eat away at your lean muscle mass. Not good!

Not only will your core health deteriorate, but the loss of the lean muscle mass will contribute to sagging and soft skin which will look pretty darn disgusting and unattractive.

The science tells us that one kilogram of muscle will burn more than ten times the calories that one kilogram of fat will burn.   So the serious dieter needs to focus on building and preserving their lean muscle mass.


You need to work large muscle groups with moderate weight to see success. “The most important thing is the intensity. You need to use as much energy as possible with multiple body parts.

Body toning is more about losing body fat than it is about building muscles. Its no good having ripped abs and ripped buttocks if they are buried under layers of ugly fat.

So how do we get started?

It’s not really as hard as you might think.   Strength training does not need special equipment and you don’t need to join a gym.   Basic body-weight training such aas push-ups and chin-ups can be very productive in building up your lean muscle.

During your strength workouts you will be burning  fat and you will also be elevating your metabolism.    This gives you a double whammy because your body will continue to burn fat for 30 hours or more after your workout.

Some other benefits of strength training are:

  • Build stronger bones
  • Prevent injuries
  • Increase balance
  • Increase flexibility
  • Increased mobility
  • Mental and emotional confidence
  • Better tone means your clothes will look better on you
  • More sex appeal

Once you get bored with the home exercises I am pretty sure that you will want to start building a home gym or join a local gym so that you can take your strength training to the next level.

The following videos are presented to inspire you with what is possible once you set your mind to it and start walking the walk as well as talking the talk.
Strong muscle woman Ginger Martin shredded biceps workout

Perfect Fitness Muscle Woman flexing her strong ripped biceps

Erica Biceps Practice and Posing

Massive FBB Shannon Courtney at HDPhysiques

Oana Hreapca work out

BodyBuilding Babes – Amazing Joanna At Fibo Power

Women’s Butt Building Workout in the GYM

Fitness Motivation: Working Out

GRACYANNE BARBOSA: Fitness Model: Exercises and workouts @ Brazil

RACHEL SCHEER – Fitness Model: Exercises for a Lean and Ripped Body @ USA

NARMIN ASSRIA – IFBB Bikini Athlete: Exercises and workouts @ USA

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