March 5, 2025 • 25 mins
Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain.
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You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there.
Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never consider.
Main Takeaways:
- The commonly cited "6-9 calories per pound" dramatically underestimates muscle's true metabolic impact
- Muscle affects your metabolism in 9 additional ways beyond just its resting calorie burn
- Building muscle creates a body that maintains stable, healthy body composition with greater metabolic flexibility
- The engineering principle of thermal mass provides the perfect analogy for understanding these complex mechanisms
Episode Mentioned:
Timestamps:
0:02 - Why the standard calculation of muscle's calorie burn is incomplete
4:59 - #1: The 24/7 furnace effect
6:22 - #2: Burn more doing the same thing?
7:17 - #3: Heavier = Leaner
8:12 - #4: The 38-hour afterburn while you sleep
9:54 - #5: How muscles transform fat tissue
11:24 - #6: The training-triggered fat burner
12:40 - #7: A buffer system for metabolic stability
14:30 - #8: Activate calorie-burning brown fat
15:11 - #9: The secret weapon against metabolic slowdown during dieting
16:04 - #10: Creating a metabolic furnace beyond just muscle
17:20 - Practical applications for transforming your physique
21:42 - Philip's crazy musings and diatribes (to psych you up)
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Philip Pape (00:02):
You've probably heard that every extra pound of
muscle burns more calories,specifically about six to nine
calories per day.
It doesn't sound like much, andmost fitness experts will
actually stop right there andsay, okay, more muscle burns
more calories.
Moving on, today we're going totalk about 10 distinct
mechanisms that actually makemuscle tissue a metabolic
(00:23):
powerhouse, well beyond just thecalories that it burns by
itself, and that exponentiallyincreases how many calories you
burn every day.
I hope through this, you'llfinally understand why building
muscle creates such profoundchanges in your body composition
, energy levels and metabolichealth.
Welcome to Wits and Weights,the show that helps you build a
(00:54):
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Pape, andtoday we're exploring why
muscle tissue impacts yourmetabolism far more profoundly
than you might think or you'vebeen told.
You've likely heard that muscleburns more calories than fat.
Now people used to use this tosay it burns way more calories
(01:17):
and fortunately, most of theindustry has heard the evidence
by now that muscle burns about 6to 10 calories per pound at
rest, or six to nine I think.
Now that number seemsdisappointingly small when you
consider how hard you work togain each pound of muscle,
Because if you have an extra 10pounds of muscle, we're talking,
at most, 90 more calories a day.
You're like, oh, that's notthat much.
(01:38):
But what if I told you thatthis basic calculation actually
underestimates the overallsystemic metabolic impact of
muscle tissue?
And this is the kind of stuff Ithink about, guys, when I go to
sleep at night.
Is what's really happening whenI or my clients add five pounds
of muscle and all of a suddenyou're burning way more calories
than you would think from justfive pounds of muscle.
(02:00):
There are other things going on, and so there's this parallel
between how muscle affects yourmetabolism and how thermal mass
in materials.
Yes, this is the engineeringconnection I'm making today, the
analogy thermal mass andthermal mass.
Materials regulate temperature,so materials like concrete or
water.
They absorb heat, they store it, they release it gradually to
(02:22):
maintain stable temperatures.
Well, your muscle tissueactually creates a metabolic
environment that constantlyconsumes, uses and distributes
energy throughout your body.
It's super, super active.
It's like its own organismtaking care of things for you,
and this thermal mass analogyhelps explain why the metabolic
benefits of muscle go beyondthose basic six to nine calories
(02:43):
per pound.
Before we get into these 10mechanisms that I want to talk
about.
If you're ready to start addingmore muscle right now, you
can't wait.
Download my free musclebuilding nutrition blueprint.
I believe it is our mostdownloaded, most popular guide.
It's a very detailed guide thatbreaks down how to eat and how
fast to gain and a whole bunchof other details what to measure
(03:06):
, what to track to maximize yourmuscle gain while minimizing
your fat gain, which issomething you want to do.
If you want to take advantageof the 10 things we're talking
about today, click the link inthe show notes or go to
whitsonweightscom slash muscleto get your free muscle building
nutrition blueprint.
All right, let's get into thescience of muscle metabolism.
All right, first we're gonnaexplore this concept of thermal
(03:29):
mass, and I'm honestly not gonnatake very much time on that.
Then we'll get into the 10specific mechanisms by which
muscle increases your dailycalorie burn and then, finally,
how to leverage these totransform your physique, which
we're all here for right.
So let's start with thisconcept of thermal mass.
In engineering, in architecture,thermal mass is a material's
(03:50):
ability to absorb, store andrelease heat.
So materials with high thermalmass, like concrete, brick,
water they absorb heat slowly,they store it efficiently and
they release it gradually, andthat is why they are really good
materials for regulatingtemperature in buildings.
Right, concrete, brick water.
(04:10):
When the sun beats down on astone house during the day, the
walls don't just heat up rightLike an oven, they slowly absorb
the thermal energy and thenthey keep the interior cool as a
result.
Right, I grew up in Florida.
We had cinder block houses withholes in them for that reason.
And then, as evening approachesand outside temperatures drop,
the same walls gradually releasethe stored heat, so they
(04:33):
maintain this nice, comfortableinternal temperature without any
additional energy required tochange the temperature.
And that is very similar to howmuscle tissue functions
metabolically in your body.
Just like high thermal massmaterials create thermal
efficiency and stability, muscletissue creates metabolic
efficiency and stability.
Boom.
And that is how I wanted tocreate an analogy today to the
(04:58):
engineering world.
And we are now going to explorehow this happens through 10
distinct mechanisms.
And here's another episode.
I spent a lot of timeresearching because I am so
curious and not skeptical, butlike I just really wonder what
the heck is going on in ourbodies where people with more
muscle mass burn more calories,and it does not seem to be
(05:18):
explained simply by the amountof calories muscle burns.
All right, so let's start withthat one and then go to the
other nine.
So the first mechanism is it'sincreasing your resting energy
expenditure, your BMR, yourbasal metabolic rate, because
even when completely at rest,muscle tissue requires energy
for maintenance, and it requiresmore than any other types of
(05:40):
tissue.
And so the often cited figureof six to nine calories per day
we've alluded to is accurate forthis mechanism.
And the cool thing about it isit's 24 seven, right, your
muscles are just burning awaylike a furnace 24 seven at this
higher rate.
So the more you add, the moreyou burn, and there's nothing
more to this in that you knowsix to nine calories.
(06:00):
So let's say, on the upper end,nine calories a day per pound.
When you add 10 pounds ofmuscle to your frame, that's
extra 90 calories per day, whichisn't nothing.
It's small-ish, but it's notnothing.
It all starts to add up.
Add another five pounds, addanother 10 pounds of muscle over
the course of your liftingcareer, and now you're
constantly burning a couplehundred calories more a day.
So that's mechanism number one,which we've already talked
(06:21):
about.
Now let's get into the coolstuff.
Mechanism number two is thefact that when you have more
muscle, it is because it is notjust passively on your body, it
is actively participating inyour movement.
It even inches up your calorieburn when you're doing physical
activity versus somebody elsewho's the same weight but they
have less muscle, if that makessense.
(06:43):
So even if you're the same bodyweight but you have more muscle
mass, you have a better bodycomposition.
You're then going topotentially burn more doing what
you're doing training, walking,moving, cardio, whatever and I
don't think we can quantify howmuch that is Is it 10 calories?
Is it 50 calories?
But it's just a fact that youare going to be able to burn a
little bit more because you haveimproved body composition.
(07:04):
And that leads us to the thirdmechanism, which is the improved
body composition allows you tocarry more total body weight
while maintaining lower body fatpercentage.
And so a lot of my clients youknow they might go through an
initial fat loss phase and thenthey're all excited to build
muscle.
We build muscle.
Now they have an extra five,seven pounds of muscle and then
(07:28):
they want to do another fat lossphase, but they realize they
don't need to lose as much aslast time.
So and I see this in my ownweight graph from my last, say,
four years.
It goes up and then down, thenup then down, but every time it
goes up, it goes up higher thanlast time, and every time it
goes down it doesn't go as fardown, meaning I can walk around
at, say, 180 pounds, whereasbefore I'd be 170 pounds for the
(07:51):
same body fat percentage.
So guess what, when you areheavier, you burn more calories
just from being heavier Awesome.
So that's definitely a reasonwhy some people who have more
muscle burn more calories.
They're just carrying moreweight in general, which is
amazing for many other things,not the least of which is now
you can eat more food.
All of this stuff actually letsyou eat more food and you burn
more calories, not the least ofwhich is now you can eat more
food.
All of this stuff actually letsyou eat more food and you burn
(08:12):
more calories.
So mechanism number four iscalled EPOC, post-exercise
caloric burn, also called theafterburner effect, and I don't
want to overstate any of thesemechanisms.
This is all kind of nerdy andin the weeds, and I will admit,
with all the research that I did, there's not like one body of
research that combines all ofthis together to say like, if
(08:33):
you have an extra pound ofmuscle, you're going to end up
burning an extra, you know, 20calories a day because of all
these factors.
Nothing says that I ambasically stitching these
together.
So you guys understand thevalue of it and nerd out with me
together.
All right, all right.
So EPOC, or afterburner effectthis is where, after you
exercise, after you've elevatedyour heart rate whether it's
training, movement, cardio,whatever, sprinting your body's
(08:56):
gonna continue burning caloriesat an elevated rate for hours.
Now two things happen.
One is while you're in the gymand Brad Kearns talked about
this when he was on the showeven when you're effing around
between your sets, doing nothing, your heart rate is probably
elevated because every time youhit another set, you bump it
back up.
Well, now you're just burningway more calories for that whole
session than if you weren'texercising.
It makes sense, right?
But the other thing is, afteryou stop working out, your body
(09:20):
will have an elevated metabolism.
For a while, I actually foundthat studies seem to agree.
It's long.
It's like well over a day Likedegree.
It's long.
It's like well over a day, likeI think I saw 38 hours
post-workout for an intensestrength training session, 38
hours.
That's like a day and a halfwhere you have an elevated
metabolism just from thattraining session.
And so now, if you havesignificant muscle mass, this
(09:42):
might mean a lot of extracalories burned, because you're
now stacking it on top of theextra calories you're able to
burn because you have moremuscle mass, if that makes sense
, right?
So you're just stacking allthis stuff on top of each other,
all right.
Mechanism number five is myokinesecretion and fat metabolism.
I believe I'm pronouncing that,right, myokine.
So think of muscles as an organ, right?
(10:05):
Like the biggest, one of thebiggest organs on the body.
It's an endocrine organ.
It secretes compounds.
One of those is called myokines, like when you contract your
muscle, and those myokinesregulate fat metabolism and
insulin sensitivity.
Now, side tangent we know thatstrength training and having
more muscle both improve insulinsensitivity tremendously.
(10:25):
Just keep that in mind.
Which allows you to eat morecarbs, allows you to utilize
carbs, allows you to be healthyin terms of blood sugar, a1c,
all that.
So back to myokines.
So myokines ensure kind of likean efficient energy usage
across your body and because ofthat, you potentially can burn
more calories beyond theimmediate location of where
(10:45):
you're using the muscle, ofwhere you're using the muscle.
And there's a, there's amyokine called irisin irisin or
irisin I-R-I-S-I-N.
That programs white fat cellsto behave more like brown fat
cells, which are more active,and so there is a theory there
that that is part of thatprocess.
You're actually turning fattissue into a more calorie
(11:06):
burning fat tissue, and I thinkthis also correlates somewhat
with the idea that visceral fatis more active, right?
So when you are strengthtraining, when you're active,
when you're muscular, youactually use more of that fat,
which is why it's easier to keepsmaller belly and reduce belly
fat when you lift weights.
Cool, all right.
Mechanism number six is enhancedfat oxidation through IL-6,
(11:30):
interleukin-6.
This is a cool one, okay.
When I first heard about this,I want to say, like a couple
years ago, I was like what arethey talking about?
This is a compound releasedduring strength training.
Okay, so this is while you'relifting weights.
So remember, it's not justabout having the muscle, it's
also the process you go throughto have the muscle.
And I think it's reallyempowering to know that not only
(11:56):
is strength training a hardthing that's satisfying to do,
but it also has a lot of otherin the moment, benefits.
We're not talking endorphinsand dopamine, right, instant
gratification.
We're talking like reallyfundamental physiological
benefits of the training itself.
And so this compound isreleased and it triggers fat
oxidation, probably because yourbody's like I'm going to need
some energy soon, so we're goingto break down some fat for
energy, okay.
And so IL-6 transforms how yourbody utilizes fat.
(12:19):
It makes you a more efficientfat burner, and so the more
muscle you have, the more IL-6you produce during activity.
Because now you're stackingthat on top of your training and
training more intensely, itaccelerates fat metabolism
beyond what would be predicted.
Again, just by looking at theresting calorie burn of your
muscle, you see the pattern here, right, these things stack on
top of each other.
(12:40):
Mechanism number seven All right, now we're getting really nerdy
on this one Fibroblast growthfactor 21,.
Fgf21.
It's another compound producedby muscles which is crazy.
Like muscle is producing allthese things that are only
beneficial.
It enhances insulin sensitivity.
It enhances metabolicefficiency, which means you
could adapt to different energydemands.
(13:02):
This goes back to, you know,your ability to switch between
energy systems.
Right, and it's like a, it'slike a buffer.
Muscle mass maintains musclemass is like a sink I've used
that term, a sink for glucose,but it's also this buffer that
helps your metabolism remainmore stable despite changes in
calorie intake.
It also helps regulate glucosemetabolism, which is your
(13:25):
ability to switch between carband fat burning right, and that
also helps you with weightmanagement.
So all this stuff is tiedtogether in a crazy, amazing,
beautiful way, bringing this tomechanism number eight, the
activation of brown adiposetissue.
So we talked about myokineslike erycin, which activate
brown adipose tissue, which thenburns calories purely to
(13:47):
produce heat rather than storeenergy, and so I'm closing the
loop with that one, because thatwasn't even the benefit of the
myokines.
This is another benefit of themyokines, where brown fat can
burn up to like 300 calories perday in some individuals on
their body, and those wouldnever have been factored in if
you didn't have it.
This one I'm a little skepticalabout, but the more I research
(14:08):
it and kind of follow it up andfollow it up, it looks like it's
a legitimate mechanism.
There are many other mechanismspeople claim when it comes to
brown fat and white fat, andmaybe the jury's still out here,
but I still think it jives withthe fact that when you are more
muscular and you train, you aretransforming your body in many
ways beyond what we realize.
It is not just visual, it isdeep down at the cellular level.
(14:28):
It's incredible.
All right, mechanism number ninegrowth differentiation factor
15.
I told you we were gettingnerdy here, guys.
Gdf-15, and that is alsoreleased by muscle that's been
exercised.
So it's kind of like the whatdo we call it?
The FGF21?
No, not that one the IL-6.
(14:50):
Yes, like IL-6, it's releasedwhen you exercise.
I'm going back to my notes here.
And GDF-15, guess what it does?
It regulates appetite andenergy balance and metabolic
stress.
It helps your body maintainmetabolic homeostasis
effectively when you arestressed or in a calorie deficit
.
Okay, think about that.
Think about that.
(15:11):
I've talked many times about howour bodies seem to be way more
resilient to the stresses we puton it when we're lifting
weights and have more muscle.
This sounds to be, this soundslike.
When I came across this, I'mlike this is so cool.
This is an actual biologicalmechanism that could explain
part of that right.
And so when you have moremuscle mass and I've seen this
with my lifters who've beenlifting for many years they
(15:31):
don't have as much of a slowdownin their metabolism when they
diet.
It just seems to be the case.
Now it's relative to that sameperson if they didn't have as
much muscle and we can't do thatstudy, can we?
So it's hard to like, you can'tnecessarily compare across
people that way, but it justseems to be the case and it
would.
Would be explained by thisright.
And so you regulate appetite,regulate energy intake.
(15:53):
Now it's going to support yourcalorie, calorie expenditure,
because now you're going to beable to eat more, even in a fat
loss phase, and you'reregulating your energy or your
appetite and you're going toprevent overconsumption.
Pretty fascinating stuff, okay,and I keep saying that I know,
but even I am, having gonethrough this research, the final
mechanism number 10, because 10is a nice round number, but
(16:15):
also 10 seemed to be the amountof things I could find is free
fatty acid receptor 4, ffar4,along with thermogenesis.
So the last one here is wheremuscle activity so again using
the muscles, pretty cool.
Muscle activity triggers FFAR4activation and what that does is
(16:35):
stimulate fat burningthermogenesis, which is
generating heat from calories.
And really that's all theinformation I have.
Basically, it shows you howmuscle creates this metabolic
furnace of an environment that'sconstantly burning more
calories in ways that seem to beabove and beyond the muscle
tissue's own energy needs, andthat's really what I wanted to
(16:56):
include here.
You're welcome to listen tothese, listen to the show note,
or look at the show notes andlisten to this again and kind of
do your own research on these.
If you find anything I saidthat was incorrect, let me know.
This is really deep into thestuff.
That's even beyond where Itypically ever have to go,
because I I don't need to beexplaining this to to my clients
, but I like to know it as ascience communicator.
(17:16):
So check them out if you want,um, practical implications.
So, now that we understand these10 mechanisms, kind of
hopefully, how do we apply thisto transform our physiques?
Cause, here's the thing youdon't have to understand why any
of these things work.
You just need to go and liftweights and eat your food and
you'll get there.
And that's that's how Igenerally help.
People is like let's just focuson what we can do and can
(17:37):
control.
But I also have this podcastand people are people expect me
to kind of get uh, to geek outon this stuff.
So the what is the first thingyou could do?
Okay, duh, persistentresistance training, right?
Okay, if you're lifting.
If you're listening to thispodcast and you don't already
lift weights, you're like who isthis guy, this crazy guy?
You'll quickly find out thatwell, first of all, weights is
(17:58):
in the name of the podcast Witsand Weights, so it's important.
But secondly, it is the numberone thing everybody should be
doing to the day they dieresistance training.
If you are currently focused oncardio for weight management, if
(18:18):
you think diet's going to solveeverything and you don't need
to lift, think again.
Right, you've got to lift.
You've got to lift at least twoor three days a week.
At least at least two to threedays a week.
The long-term metabolicadvantages are just too critical
and significant to ignore.
Second, with your resistancetraining, you've got to do it
right.
You've got to focus onprogressive overload To
continuously build the muscle.
You have to progressivelychallenge your muscles with
increasing effort of some kind.
And I say it that way because,yes, you can increase weight on
(18:39):
the bar.
You know the amount of weightyou're moving.
You could also increase volume.
You can increase sets, reps.
There's lots of ways toprogressively overload and the
more advanced you get, the morenuanced this gets.
But I don't want toovercomplicate it Basically.
Basically, your training has tochallenge you more and more
over time and that ensures thatyou adapt and that you develop
these muscles.
And there's a strengthcomponent and there's a muscle
(19:02):
component.
They overlap to some degree.
If you're a beginner, justgetting stronger is going to
build muscle too, and theneventually you can branch out to
more specialization All right.
Third out of out of uh fivethings here Okay.
Out to more specialization Allright.
Third out of out of uh fivethings here Okay.
Third, for practical applicationof what we're talking about
protein into it in proteinintake super critical.
That goes hand in hand withyour training, right?
(19:22):
About 0.7 to one gram per poundof your target body weight
every day.
Once you have that sufficientprotein which we talked about, I
think, just um.
Two days ago on our lastepisode, I deep-dived into how
macros work in your body.
That is going to allow yourbody to build and maintain
muscle mass, and I'm not goingto say it mitigates a
quasi-effective training program, but you've got to have both in
(19:45):
place.
And by having both in place,you've given yourself a little
bit of a buffer to experiment,to play around, to see how
things work for you and then togrow your butt off and build
that muscle.
Fourth, don't fear calories.
We've got to stop fearing food.
Building muscle requires energy.
You don't need a massivesurplus, but chronically under
eating is going to sabotage yourability to build muscle, and
(20:05):
also under eating carbs.
More muscle means a highermetabolic rate.
That is the whole point of thisepisode.
If you want that, if you wantthat, you've got to go into a
muscle building phase at somepoint.
You can't just try to limpalong body recomp or dieting all
the time.
You just can't.
I've done a lot of episodes onthis.
If you're curious about thebest one, um, I would go look at
(20:25):
the one.
It's called the most underrated.
Look for the word underrated inmy podcast library.
Search the word underrated Umfor the word underrated in my
podcast library.
Search the word underrated Um,and it was toward the end of
2024.
If I, if I don't forget, I willinclude that in the show notes.
Last thing you gotta be patientand consistent.
This is a long game, folks is along game, but it's a beautiful
long game.
It is one of uh, what, what thepeople at Barbara logic called
(20:49):
voluntary hardship.
It's doing a hard thing that issuper satisfying and fulfilling
, instead of the instantgratification or being lazy,
it's being you know, I don'tlike to use the word disciplined
I feel like there are ways todo this where it takes away a
lot of the friction and you justdo it and it doesn't even feel
like discipline, like I don'tfeel like I'm disciplined
(21:10):
because I train four days a week.
I feel like I have to do that,like I just have to do it, and
it's hard and I still have to doit because I know what the
payoff is gonna be.
Building muscle takes time.
Building strength takes time.
You know months, years, notdays and weeks.
Yes, you can get quick progressinitially as a beginner, and
that's empowering and that'snice to have that win.
It's motivating, but then yougotta keep going.
(21:31):
It's motivating, but then yougot to keep going and the
compounding effect of all thismakes it one of the most
worthwhile long-term investmentsyou'll ever, ever, ever make in
your health and your physiquein your life.
I hope I got that through toeveryone.
This was a kind of a uniqueepisode the way, the directions
I took it.
I think the true metabolicadvantage here.
Why even put this together?
Even though it sounds like it'sabout calories, it's about
(21:54):
resilience and adaptation andmaking your body super
metabolically just strong toanything that's thrown at it.
You think about people who seemto eat whatever they want
without gaining weight.
It's probably not theirgenetics.
Maybe when they're 20 it is,but when they're older they
probably have more muscle mass.
They probably have more musclemass Like.
The people that can eatwhatever they want at 45, around
(22:15):
my age are the ones that arestill fit and have muscle mass,
because everyone else who's letthemselves go.
Trust me, they cannot eatwhatever they want, right.
Being more active, being fit,being a person who moves not
chronic cardio, but you lift andyou move right and now you're
activating all of those 10mechanisms that we discussed
today.
You're not it's not just aboutcalorie, but like temporarily
(22:36):
increasing your calorie, butyou're changing your body's
relationship with energy Rightenergy, think about it fuel.
You're creating a physique thatefficiently utilizes calories
to maintain your muscle, torecover for your activity,
rather than someone who Defaultsto storing fat.
It's a huge difference in thetype of person you want to be
and live as, and this is whybodybuilders and lifters and
(22:59):
powerlifters and strengthathletes they can consume
seemingly enormous amounts offood when they're at maintenance
, definitely when they'rebuilding.
I know when I'm building, likeI am right now, it just doesn't
end the amount of food I have toeat.
And then, during maintenance, Iget to eat I'll call it plenty
Like I'll never, ever feelhungry, even at maintenance,
because the muscle mass allowsme to eat more than I used to,
(23:20):
and I see it in my metabolism.
How it's calculated I usemacrofactor.
You can see that the number ishigher than it used to be, and I
see that with all my clients aswell.
Right, so you've got thismetabolic engine.
It's powered by your musclemass and it is running hot
through those 10 mechanisms wediscussed.
All right, I'm making thisepisode longer than it needs to
(23:40):
be.
Here's the thing.
This is available to anyone.
Any one of you listening, ifyou're willing to put in the
work of progressive resistancetraining, get in the gym or home
gym or whatever, regardless ofyour age, your gender, your
hormone status, your genetics,it doesn't matter.
The laws of physiology apply toeveryone and muscle is going to
respond to a proper stimulus atany age.
(24:04):
That's it.
All right, I'm not going torecap all the 10 mechanisms or
anything.
You can go back and listen tothose If you're ready to start
building more muscle and youwant to leverage what we talked
about today, just download thefree resources I mentioned
earlier.
It's free.
What's the harm there?
It's going to get you going,get you motivated.
It's called the Muscle BuildingNutrition Blueprint.
It's a guide my most popularguide breaks down how to eat,
(24:26):
how to train, what rate to go at, what to track, what to measure
.
It has an example of an actualmuscle building phase.
The whole shebang, okay, andyou're going to minimize fat
gain, which I know you want todo when you're building muscle.
It tells you macros, tells youcalories, tells you timing.
Click the link in the shownotes or go to witsandweightscom
slash muscle to get your freecopy Again.
(24:48):
Witsandweightscom slash muscleor click the link in the show
notes.
Until next time, keep usingyour wits lifting those weights
and remember that buildingmuscle is about far more than
just looking good.
It's about creating a metabolicengine that supports lifelong
health, performance and bodycomposition.
This is Philip Pape, and I'lltalk to you next time here on
(25:11):
the Wits and Weights Podcast.
You've probably heard that every extra pound of
muscle burns more calories,specifically about six to nine
calories per day.
It doesn't sound like much, andmost fitness experts will
actually stop right there andsay, okay, more muscle burns
more calories.
Moving on, today we're going totalk about 10 distinct
mechanisms that actually makemuscle tissue a metabolic
(00:23):
powerhouse, well beyond just thecalories that it burns by
itself, and that exponentiallyincreases how many calories you
burn every day.
I hope through this, you'llfinally understand why building
muscle creates such profoundchanges in your body composition
, energy levels and metabolichealth.
Welcome to Wits and Weights,the show that helps you build a
(00:54):
strong, healthy physique usingevidence, engineering and
efficiency.
I'm your host, philip Pape, andtoday we're exploring why
muscle tissue impacts yourmetabolism far more profoundly
than you might think or you'vebeen told.
You've likely heard that muscleburns more calories than fat.
Now people used to use this tosay it burns way more calories
(01:17):
and fortunately, most of theindustry has heard the evidence
by now that muscle burns about 6to 10 calories per pound at
rest, or six to nine I think.
Now that number seemsdisappointingly small when you
consider how hard you work togain each pound of muscle,
Because if you have an extra 10pounds of muscle, we're talking,
at most, 90 more calories a day.
You're like, oh, that's notthat much.
(01:38):
But what if I told you thatthis basic calculation actually
underestimates the overallsystemic metabolic impact of
muscle tissue?
And this is the kind of stuff Ithink about, guys, when I go to
sleep at night.
Is what's really happening whenI or my clients add five pounds
of muscle and all of a suddenyou're burning way more calories
than you would think from justfive pounds of muscle.
(02:00):
There are other things going on, and so there's this parallel
between how muscle affects yourmetabolism and how thermal mass
in materials.
Yes, this is the engineeringconnection I'm making today, the
analogy thermal mass andthermal mass.
Materials regulate temperature,so materials like concrete or
water.
They absorb heat, they store it, they release it gradually to
(02:22):
maintain stable temperatures.
Well, your muscle tissueactually creates a metabolic
environment that constantlyconsumes, uses and distributes
energy throughout your body.
It's super, super active.
It's like its own organismtaking care of things for you,
and this thermal mass analogyhelps explain why the metabolic
benefits of muscle go beyondthose basic six to nine calories
(02:43):
per pound.
Before we get into these 10mechanisms that I want to talk
about.
If you're ready to start addingmore muscle right now, you
can't wait.
Download my free musclebuilding nutrition blueprint.
I believe it is our mostdownloaded, most popular guide.
It's a very detailed guide thatbreaks down how to eat and how
fast to gain and a whole bunchof other details what to measure
(03:06):
, what to track to maximize yourmuscle gain while minimizing
your fat gain, which issomething you want to do.
If you want to take advantageof the 10 things we're talking
about today, click the link inthe show notes or go to
whitsonweightscom slash muscleto get your free muscle building
nutrition blueprint.
All right, let's get into thescience of muscle metabolism.
All right, first we're gonnaexplore this concept of thermal
(03:29):
mass, and I'm honestly not gonnatake very much time on that.
Then we'll get into the 10specific mechanisms by which
muscle increases your dailycalorie burn and then, finally,
how to leverage these totransform your physique, which
we're all here for right.
So let's start with thisconcept of thermal mass.
In engineering, in architecture,thermal mass is a material's
(03:50):
ability to absorb, store andrelease heat.
So materials with high thermalmass, like concrete, brick,
water they absorb heat slowly,they store it efficiently and
they release it gradually, andthat is why they are really good
materials for regulatingtemperature in buildings.
Right, concrete, brick water.
(04:10):
When the sun beats down on astone house during the day, the
walls don't just heat up rightLike an oven, they slowly absorb
the thermal energy and thenthey keep the interior cool as a
result.
Right, I grew up in Florida.
We had cinder block houses withholes in them for that reason.
And then, as evening approachesand outside temperatures drop,
the same walls gradually releasethe stored heat, so they
(04:33):
maintain this nice, comfortableinternal temperature without any
additional energy required tochange the temperature.
And that is very similar to howmuscle tissue functions
metabolically in your body.
Just like high thermal massmaterials create thermal
efficiency and stability, muscletissue creates metabolic
efficiency and stability.
Boom.
And that is how I wanted tocreate an analogy today to the
(04:58):
engineering world.
And we are now going to explorehow this happens through 10
distinct mechanisms.
And here's another episode.
I spent a lot of timeresearching because I am so
curious and not skeptical, butlike I just really wonder what
the heck is going on in ourbodies where people with more
muscle mass burn more calories,and it does not seem to be
(05:18):
explained simply by the amountof calories muscle burns.
All right, so let's start withthat one and then go to the
other nine.
So the first mechanism is it'sincreasing your resting energy
expenditure, your BMR, yourbasal metabolic rate, because
even when completely at rest,muscle tissue requires energy
for maintenance, and it requiresmore than any other types of
(05:40):
tissue.
And so the often cited figureof six to nine calories per day
we've alluded to is accurate forthis mechanism.
And the cool thing about it isit's 24 seven, right, your
muscles are just burning awaylike a furnace 24 seven at this
higher rate.
So the more you add, the moreyou burn, and there's nothing
more to this in that you knowsix to nine calories.
(06:00):
So let's say, on the upper end,nine calories a day per pound.
When you add 10 pounds ofmuscle to your frame, that's
extra 90 calories per day, whichisn't nothing.
It's small-ish, but it's notnothing.
It all starts to add up.
Add another five pounds, addanother 10 pounds of muscle over
the course of your liftingcareer, and now you're
constantly burning a couplehundred calories more a day.
So that's mechanism number one,which we've already talked
(06:21):
about.
Now let's get into the coolstuff.
Mechanism number two is thefact that when you have more
muscle, it is because it is notjust passively on your body, it
is actively participating inyour movement.
It even inches up your calorieburn when you're doing physical
activity versus somebody elsewho's the same weight but they
have less muscle, if that makessense.
(06:43):
So even if you're the same bodyweight but you have more muscle
mass, you have a better bodycomposition.
You're then going topotentially burn more doing what
you're doing training, walking,moving, cardio, whatever and I
don't think we can quantify howmuch that is Is it 10 calories?
Is it 50 calories?
But it's just a fact that youare going to be able to burn a
little bit more because you haveimproved body composition.
(07:04):
And that leads us to the thirdmechanism, which is the improved
body composition allows you tocarry more total body weight
while maintaining lower body fatpercentage.
And so a lot of my clients youknow they might go through an
initial fat loss phase and thenthey're all excited to build
muscle.
We build muscle.
Now they have an extra five,seven pounds of muscle and then
(07:28):
they want to do another fat lossphase, but they realize they
don't need to lose as much aslast time.
So and I see this in my ownweight graph from my last, say,
four years.
It goes up and then down, thenup then down, but every time it
goes up, it goes up higher thanlast time, and every time it
goes down it doesn't go as fardown, meaning I can walk around
at, say, 180 pounds, whereasbefore I'd be 170 pounds for the
(07:51):
same body fat percentage.
So guess what, when you areheavier, you burn more calories
just from being heavier Awesome.
So that's definitely a reasonwhy some people who have more
muscle burn more calories.
They're just carrying moreweight in general, which is
amazing for many other things,not the least of which is now
you can eat more food.
All of this stuff actually letsyou eat more food and you burn
more calories, not the least ofwhich is now you can eat more
food.
All of this stuff actually letsyou eat more food and you burn
(08:12):
more calories.
So mechanism number four iscalled EPOC, post-exercise
caloric burn, also called theafterburner effect, and I don't
want to overstate any of thesemechanisms.
This is all kind of nerdy andin the weeds, and I will admit,
with all the research that I did, there's not like one body of
research that combines all ofthis together to say like, if
(08:33):
you have an extra pound ofmuscle, you're going to end up
burning an extra, you know, 20calories a day because of all
these factors.
Nothing says that I ambasically stitching these
together.
So you guys understand thevalue of it and nerd out with me
together.
All right, all right.
So EPOC, or afterburner effectthis is where, after you
exercise, after you've elevatedyour heart rate whether it's
training, movement, cardio,whatever, sprinting your body's
(08:56):
gonna continue burning caloriesat an elevated rate for hours.
Now two things happen.
One is while you're in the gymand Brad Kearns talked about
this when he was on the showeven when you're effing around
between your sets, doing nothing, your heart rate is probably
elevated because every time youhit another set, you bump it
back up.
Well, now you're just burningway more calories for that whole
session than if you weren'texercising.
It makes sense, right?
But the other thing is, afteryou stop working out, your body
(09:20):
will have an elevated metabolism.
For a while, I actually foundthat studies seem to agree.
It's long.
It's like well over a day Likedegree.
It's long.
It's like well over a day, likeI think I saw 38 hours
post-workout for an intensestrength training session, 38
hours.
That's like a day and a halfwhere you have an elevated
metabolism just from thattraining session.
And so now, if you havesignificant muscle mass, this
(09:42):
might mean a lot of extracalories burned, because you're
now stacking it on top of theextra calories you're able to
burn because you have moremuscle mass, if that makes sense
, right?
So you're just stacking allthis stuff on top of each other,
all right.
Mechanism number five is myokinesecretion and fat metabolism.
I believe I'm pronouncing that,right, myokine.
So think of muscles as an organ, right?
(10:05):
Like the biggest, one of thebiggest organs on the body.
It's an endocrine organ.
It secretes compounds.
One of those is called myokines, like when you contract your
muscle, and those myokinesregulate fat metabolism and
insulin sensitivity.
Now, side tangent we know thatstrength training and having
more muscle both improve insulinsensitivity tremendously.
(10:25):
Just keep that in mind.
Which allows you to eat morecarbs, allows you to utilize
carbs, allows you to be healthyin terms of blood sugar, a1c,
all that.
So back to myokines.
So myokines ensure kind of likean efficient energy usage
across your body and because ofthat, you potentially can burn
more calories beyond theimmediate location of where
(10:45):
you're using the muscle, ofwhere you're using the muscle.
And there's a, there's amyokine called irisin irisin or
irisin I-R-I-S-I-N.
That programs white fat cellsto behave more like brown fat
cells, which are more active,and so there is a theory there
that that is part of thatprocess.
You're actually turning fattissue into a more calorie
(11:06):
burning fat tissue, and I thinkthis also correlates somewhat
with the idea that visceral fatis more active, right?
So when you are strengthtraining, when you're active,
when you're muscular, youactually use more of that fat,
which is why it's easier to keepsmaller belly and reduce belly
fat when you lift weights.
Cool, all right.
Mechanism number six is enhancedfat oxidation through IL-6,
(11:30):
interleukin-6.
This is a cool one, okay.
When I first heard about this,I want to say, like a couple
years ago, I was like what arethey talking about?
This is a compound releasedduring strength training.
Okay, so this is while you'relifting weights.
So remember, it's not justabout having the muscle, it's
also the process you go throughto have the muscle.
And I think it's reallyempowering to know that not only
(11:56):
is strength training a hardthing that's satisfying to do,
but it also has a lot of otherin the moment, benefits.
We're not talking endorphinsand dopamine, right, instant
gratification.
We're talking like reallyfundamental physiological
benefits of the training itself.
And so this compound isreleased and it triggers fat
oxidation, probably because yourbody's like I'm going to need
some energy soon, so we're goingto break down some fat for
energy, okay.
And so IL-6 transforms how yourbody utilizes fat.
(12:19):
It makes you a more efficientfat burner, and so the more
muscle you have, the more IL-6you produce during activity.
Because now you're stackingthat on top of your training and
training more intensely, itaccelerates fat metabolism
beyond what would be predicted.
Again, just by looking at theresting calorie burn of your
muscle, you see the pattern here, right, these things stack on
top of each other.
(12:40):
Mechanism number seven All right, now we're getting really nerdy
on this one Fibroblast growthfactor 21,.
Fgf21.
It's another compound producedby muscles which is crazy.
Like muscle is producing allthese things that are only
beneficial.
It enhances insulin sensitivity.
It enhances metabolicefficiency, which means you
could adapt to different energydemands.
(13:02):
This goes back to, you know,your ability to switch between
energy systems.
Right, and it's like a, it'slike a buffer.
Muscle mass maintains musclemass is like a sink I've used
that term, a sink for glucose,but it's also this buffer that
helps your metabolism remainmore stable despite changes in
calorie intake.
It also helps regulate glucosemetabolism, which is your
(13:25):
ability to switch between carband fat burning right, and that
also helps you with weightmanagement.
So all this stuff is tiedtogether in a crazy, amazing,
beautiful way, bringing this tomechanism number eight, the
activation of brown adiposetissue.
So we talked about myokineslike erycin, which activate
brown adipose tissue, which thenburns calories purely to
(13:47):
produce heat rather than storeenergy, and so I'm closing the
loop with that one, because thatwasn't even the benefit of the
myokines.
This is another benefit of themyokines, where brown fat can
burn up to like 300 calories perday in some individuals on
their body, and those wouldnever have been factored in if
you didn't have it.
This one I'm a little skepticalabout, but the more I research
(14:08):
it and kind of follow it up andfollow it up, it looks like it's
a legitimate mechanism.
There are many other mechanismspeople claim when it comes to
brown fat and white fat, andmaybe the jury's still out here,
but I still think it jives withthe fact that when you are more
muscular and you train, you aretransforming your body in many
ways beyond what we realize.
It is not just visual, it isdeep down at the cellular level.
(14:28):
It's incredible.
All right, mechanism number ninegrowth differentiation factor
15.
I told you we were gettingnerdy here, guys.
Gdf-15, and that is alsoreleased by muscle that's been
exercised.
So it's kind of like the whatdo we call it?
The FGF21?
No, not that one the IL-6.
(14:50):
Yes, like IL-6, it's releasedwhen you exercise.
I'm going back to my notes here.
And GDF-15, guess what it does?
It regulates appetite andenergy balance and metabolic
stress.
It helps your body maintainmetabolic homeostasis
effectively when you arestressed or in a calorie deficit
.
Okay, think about that.
Think about that.
(15:11):
I've talked many times about howour bodies seem to be way more
resilient to the stresses we puton it when we're lifting
weights and have more muscle.
This sounds to be, this soundslike.
When I came across this, I'mlike this is so cool.
This is an actual biologicalmechanism that could explain
part of that right.
And so when you have moremuscle mass and I've seen this
with my lifters who've beenlifting for many years they
(15:31):
don't have as much of a slowdownin their metabolism when they
diet.
It just seems to be the case.
Now it's relative to that sameperson if they didn't have as
much muscle and we can't do thatstudy, can we?
So it's hard to like, you can'tnecessarily compare across
people that way, but it justseems to be the case and it
would.
Would be explained by thisright.
And so you regulate appetite,regulate energy intake.
(15:53):
Now it's going to support yourcalorie, calorie expenditure,
because now you're going to beable to eat more, even in a fat
loss phase, and you'reregulating your energy or your
appetite and you're going toprevent overconsumption.
Pretty fascinating stuff, okay,and I keep saying that I know,
but even I am, having gonethrough this research, the final
mechanism number 10, because 10is a nice round number, but
(16:15):
also 10 seemed to be the amountof things I could find is free
fatty acid receptor 4, ffar4,along with thermogenesis.
So the last one here is wheremuscle activity so again using
the muscles, pretty cool.
Muscle activity triggers FFAR4activation and what that does is
(16:35):
stimulate fat burningthermogenesis, which is
generating heat from calories.
And really that's all theinformation I have.
Basically, it shows you howmuscle creates this metabolic
furnace of an environment that'sconstantly burning more
calories in ways that seem to beabove and beyond the muscle
tissue's own energy needs, andthat's really what I wanted to
(16:56):
include here.
You're welcome to listen tothese, listen to the show note,
or look at the show notes andlisten to this again and kind of
do your own research on these.
If you find anything I saidthat was incorrect, let me know.
This is really deep into thestuff.
That's even beyond where Itypically ever have to go,
because I I don't need to beexplaining this to to my clients
, but I like to know it as ascience communicator.
(17:16):
So check them out if you want,um, practical implications.
So, now that we understand these10 mechanisms, kind of
hopefully, how do we apply thisto transform our physiques?
Cause, here's the thing youdon't have to understand why any
of these things work.
You just need to go and liftweights and eat your food and
you'll get there.
And that's that's how Igenerally help.
People is like let's just focuson what we can do and can
(17:37):
control.
But I also have this podcastand people are people expect me
to kind of get uh, to geek outon this stuff.
So the what is the first thingyou could do?
Okay, duh, persistentresistance training, right?
Okay, if you're lifting.
If you're listening to thispodcast and you don't already
lift weights, you're like who isthis guy, this crazy guy?
You'll quickly find out thatwell, first of all, weights is
(17:58):
in the name of the podcast Witsand Weights, so it's important.
But secondly, it is the numberone thing everybody should be
doing to the day they dieresistance training.
If you are currently focused oncardio for weight management, if
(18:18):
you think diet's going to solveeverything and you don't need
to lift, think again.
Right, you've got to lift.
You've got to lift at least twoor three days a week.
At least at least two to threedays a week.
The long-term metabolicadvantages are just too critical
and significant to ignore.
Second, with your resistancetraining, you've got to do it
right.
You've got to focus onprogressive overload To
continuously build the muscle.
You have to progressivelychallenge your muscles with
increasing effort of some kind.
And I say it that way because,yes, you can increase weight on
(18:39):
the bar.
You know the amount of weightyou're moving.
You could also increase volume.
You can increase sets, reps.
There's lots of ways toprogressively overload and the
more advanced you get, the morenuanced this gets.
But I don't want toovercomplicate it Basically.
Basically, your training has tochallenge you more and more
over time and that ensures thatyou adapt and that you develop
these muscles.
And there's a strengthcomponent and there's a muscle
(19:02):
component.
They overlap to some degree.
If you're a beginner, justgetting stronger is going to
build muscle too, and theneventually you can branch out to
more specialization All right.
Third out of out of uh fivethings here Okay.
Out to more specialization Allright.
Third out of out of uh fivethings here Okay.
Third, for practical applicationof what we're talking about
protein into it in proteinintake super critical.
That goes hand in hand withyour training, right?
(19:22):
About 0.7 to one gram per poundof your target body weight
every day.
Once you have that sufficientprotein which we talked about, I
think, just um.
Two days ago on our lastepisode, I deep-dived into how
macros work in your body.
That is going to allow yourbody to build and maintain
muscle mass, and I'm not goingto say it mitigates a
quasi-effective training program, but you've got to have both in
(19:45):
place.
And by having both in place,you've given yourself a little
bit of a buffer to experiment,to play around, to see how
things work for you and then togrow your butt off and build
that muscle.
Fourth, don't fear calories.
We've got to stop fearing food.
Building muscle requires energy.
You don't need a massivesurplus, but chronically under
eating is going to sabotage yourability to build muscle, and
(20:05):
also under eating carbs.
More muscle means a highermetabolic rate.
That is the whole point of thisepisode.
If you want that, if you wantthat, you've got to go into a
muscle building phase at somepoint.
You can't just try to limpalong body recomp or dieting all
the time.
You just can't.
I've done a lot of episodes onthis.
If you're curious about thebest one, um, I would go look at
(20:25):
the one.
It's called the most underrated.
Look for the word underrated inmy podcast library.
Search the word underrated Umfor the word underrated in my
podcast library.
Search the word underrated Um,and it was toward the end of
2024.
If I, if I don't forget, I willinclude that in the show notes.
Last thing you gotta be patientand consistent.
This is a long game, folks is along game, but it's a beautiful
long game.
It is one of uh, what, what thepeople at Barbara logic called
(20:49):
voluntary hardship.
It's doing a hard thing that issuper satisfying and fulfilling
, instead of the instantgratification or being lazy,
it's being you know, I don'tlike to use the word disciplined
I feel like there are ways todo this where it takes away a
lot of the friction and you justdo it and it doesn't even feel
like discipline, like I don'tfeel like I'm disciplined
(21:10):
because I train four days a week.
I feel like I have to do that,like I just have to do it, and
it's hard and I still have to doit because I know what the
payoff is gonna be.
Building muscle takes time.
Building strength takes time.
You know months, years, notdays and weeks.
Yes, you can get quick progressinitially as a beginner, and
that's empowering and that'snice to have that win.
It's motivating, but then yougotta keep going.
(21:31):
It's motivating, but then yougot to keep going and the
compounding effect of all thismakes it one of the most
worthwhile long-term investmentsyou'll ever, ever, ever make in
your health and your physiquein your life.
I hope I got that through toeveryone.
This was a kind of a uniqueepisode the way, the directions
I took it.
I think the true metabolicadvantage here.
Why even put this together?
Even though it sounds like it'sabout calories, it's about
(21:54):
resilience and adaptation andmaking your body super
metabolically just strong toanything that's thrown at it.
You think about people who seemto eat whatever they want
without gaining weight.
It's probably not theirgenetics.
Maybe when they're 20 it is,but when they're older they
probably have more muscle mass.
They probably have more musclemass Like.
The people that can eatwhatever they want at 45, around
(22:15):
my age are the ones that arestill fit and have muscle mass,
because everyone else who's letthemselves go.
Trust me, they cannot eatwhatever they want, right.
Being more active, being fit,being a person who moves not
chronic cardio, but you lift andyou move right and now you're
activating all of those 10mechanisms that we discussed
today.
You're not it's not just aboutcalorie, but like temporarily
(22:36):
increasing your calorie, butyou're changing your body's
relationship with energy Rightenergy, think about it fuel.
You're creating a physique thatefficiently utilizes calories
to maintain your muscle, torecover for your activity,
rather than someone who Defaultsto storing fat.
It's a huge difference in thetype of person you want to be
and live as, and this is whybodybuilders and lifters and
(22:59):
powerlifters and strengthathletes they can consume
seemingly enormous amounts offood when they're at maintenance
, definitely when they'rebuilding.
I know when I'm building, likeI am right now, it just doesn't
end the amount of food I have toeat.
And then, during maintenance, Iget to eat I'll call it plenty
Like I'll never, ever feelhungry, even at maintenance,
because the muscle mass allowsme to eat more than I used to,
(23:20):
and I see it in my metabolism.
How it's calculated I usemacrofactor.
You can see that the number ishigher than it used to be, and I
see that with all my clients aswell.
Right, so you've got thismetabolic engine.
It's powered by your musclemass and it is running hot
through those 10 mechanisms wediscussed.
All right, I'm making thisepisode longer than it needs to
(23:40):
be.
Here's the thing.
This is available to anyone.
Any one of you listening, ifyou're willing to put in the
work of progressive resistancetraining, get in the gym or home
gym or whatever, regardless ofyour age, your gender, your
hormone status, your genetics,it doesn't matter.
The laws of physiology apply toeveryone and muscle is going to
respond to a proper stimulus atany age.
(24:04):
That's it.
All right, I'm not going torecap all the 10 mechanisms or
anything.
You can go back and listen tothose If you're ready to start
building more muscle and youwant to leverage what we talked
about today, just download thefree resources I mentioned
earlier.
It's free.
What's the harm there?
It's going to get you going,get you motivated.
It's called the Muscle BuildingNutrition Blueprint.
It's a guide my most popularguide breaks down how to eat,
(24:26):
how to train, what rate to go at, what to track, what to measure
.
It has an example of an actualmuscle building phase.
The whole shebang, okay, andyou're going to minimize fat
gain, which I know you want todo when you're building muscle.
It tells you macros, tells youcalories, tells you timing.
Click the link in the shownotes or go to witsandweightscom
slash muscle to get your freecopy Again.
(24:48):
Witsandweightscom slash muscleor click the link in the show
notes.
Until next time, keep usingyour wits lifting those weights
and remember that buildingmuscle is about far more than
just looking good.
It's about creating a metabolicengine that supports lifelong
health, performance and bodycomposition.
This is Philip Pape, and I'lltalk to you next time here on
(25:11):
the Wits and Weights Podcast.
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