您早就听说过关于举重和锻炼肌肉如何燃烧脂肪的有趣的传闻。不仅是一厢情愿：科学支持这个听起来很甜蜜的希望。但是，完全了解泵送铁如何与凸起的斗争还有些棘手。当然，这是我们在健身专家的帮助下解释它的裂缝。
肌肉如何增强您的BMR
警告:数学。但是别担心。这个方程s are pretty simple. In fact, there are just three numbers involved:
Total Calories Burned = Basal Metabolic Rate (BMR) + Activity
活动是许多健身文章花费时间谈论的：您应该做什么练习，何时应进行练习等等。它还包括任何不符合运动资格的动作，即漫步到邮箱时所取出的能量，在工作中爬楼梯或为朋友做饭。
我们在这里更关心的是您的BMR，或者仅通过活着而燃烧的卡路里的基线数量。您的大脑，心脏和器官需要恒定的能量流。您的肌肉也是代谢活性组织。尽管您对其他主要器官的影响没有很大的影响，但您确实有发言权在肌肉增加代谢火灾中的热量。
“你不能使大脑燃烧更多的卡路里，也不能使躯干中的器官燃烧更多的卡路里，”Mike Roussell，，，，PhD and author of “The Meta Shred Diet。”“Muscle is the major determinant of calorie burn that you have power over.”
您的肌肉越多，休息时身体在基线时燃烧的卡路里就越多。当您移动时，该规则也适用：您携带的肌肉越多，活跃的卡路里就越焦化。
“当您有更多的肌肉时，您会在日常任务，例如家务，园艺甚至打开杂货店等日常任务中燃烧更多的卡路里。”Lee Bell, who holds a masters degree in exercise physiology and is a lecturer at英国肌肉机械师。
THE NON-MUSCLE BENEFITS OF RESISTANCE TRAINING
因此，更多的肌肉会燃烧更多的卡路里。这看起来很简单。事情变得更加复杂的地方是一系列身体反应，当您进行体重训练时会引发。
“The things that you do to build muscle create a hormonal environment and stimulate your physiology in a way that makes fat loss better,” Roussell says.
For例如，当您举起体重时，您的身体会释放脂联素，一种增强的激素胰岛素敏感性，，，，meaning it makes your muscles more apt to take in sugar and carbohydrates, Roussell says.
鲁塞尔说：“举重会增加流向肌肉的血液，增加营养素向肌肉的递送，并使您的肌肉敏感以吸收碳水化合物。”这里的积极效果就像复杂的兴趣一样。鲁塞尔解释说，您的肌肉和体内脂肪越少，胰岛素对您将越敏感。
Resistance training also improves something called “nutrient partitioning.” Basically this means that, after lifting, your body is more likely to use the food you eat for good (building and repairing muscle) rather than evil (turning it into fat).
“The more you’ve activated, the easier your body finds it to divert incoming calories into maintaining that muscle as opposed to storing it in fat cells,” Bell says.
为了帮助您利用体重训练的脂肪燃烧作用，贝尔建议使用两种技术。第一个被称为“升级密度训练，”或EDT。在其中，您只选择两个工作的练习opposing muscle groups — pushups (chest) and rows (back), for example. Next you set a stopwatch for a block of time, like 15 minutes. Then you alternate back and forth between those two exercises, performing no more than 5 reps per set and resting as needed. As the workout wears on and you start to fatigue, you may need to cut reps per set. That’s OK. The goal is to accumulate a large number of reps across the entire time period. Record the total number you’ve hit when the clock strikes zero, then try to beat it the next time you do the workout.
阅读更多>为什么肌肉在艰难的锻炼中摇晃
贝尔建议的第二种技术是“外围心脏动作。”尽管与EDT相似，但有一个关键区别。而不是对立muscle groups, you alternate between an upper-body and lower-body exercise.
贝尔说：“从上半身到下半身再返回是一个真正的挑战。”“将您的会议集中在大型多肌肉练习上，例如下蹲，硬拉，压力和拉力。这些燃烧更多的卡路里，靶向更多的肌肉。”
As we’ve already explained, the more muscles you have working, the more calories — and fat — you’ll burn, and the better your body will perform after your workout.
