Building Calories vs. Burning Calories
Burning calories is a dangerous term.
There is truth to the concept, because there is a chemical reaction that occurs, and gives off heat, the way we determine chemical energy transfer in the body, is through measuring the heat given off (energy expelled/received) or absorbed (energy consumed/used).
Using this premise and language, the evolution of the fitness industry started with mainly looking at how we can use more calories. Thus running, jogging, and the Jane Fonda workouts began.
This idea of Fat Burning is the key to losing fat was the goal of almost all workout schemes.
At the other end of the spectrum around this time was Arnold Schwarzenegger. Although most if not all could look at Arnold’s physique and say “wow”, but it was so far away from average joe, the idea of body building is terrifying and impossible. Strength training thus was only for steroid users that wanted to hit the stage.
Even now, decades later, we still hear this idea “burn more calories” Or “fat burning workouts,” and people fear the concept of “looking like a bulky bodybuilder.”
What’s fascinating is that statistics predict that 6-7/10 people will lose a significant amount of weight in their life. However, 9/10 will gain it back.
What’s missing?
Let’s point out the flaw in burning calories -
Burning stimulus – You’re telling your body you’re more interested in burning than building. So, your body wants to use more calories. Your muscles signal that it isn’t good to become bigger because that makes it harder to do cardio, so your body will want to lose or reduce muscles with the fat.
Joint health – If you’ve decided to start running every day or multiple days a week for weight loss, it sets a person up for poor joint health. It’s quite common most people that haven’t done exercise often don’t have good running mechanics, and I would imagine if weight were the issue, odds are running could create more joint issues long term.
Psychological impact – If you’re burning calories because of hate for your current physique, this will end up causing you to hate the process. I haven’t said doing cardio like activities are bad – if a person WANTS to run, or play sports, train for a marathon because they are motivated by activity, is a much more valuable mindset. However, doing things you hate, battling a physique you hate, has a high probability of eventually quitting.
Slows Your Metabolism – Without diving into the dirty of the metabolism, the body will get wise with calories. So, when you do this for say 4 weeks or longer, and go back to your old life, your body will want to collect those calories so much faster because you’ve created a burning precedent. You’ve made your body think it needs these calories to do more cardio. It’s determined because of the environment you’ve given it; it will need to be efficient. You stop the movements, BUT eat the same calories, you will then be in a calorie surplus and lead to body fast storage, and have to repeat the whole cycle again.
Skinny fat – without strength you can lose muscle tissue and still have proportionately the same fat- I’ve seen people lose 20lbs with only 5lbs being from fat tissue. Most people don’t want to just get skinny; they want to have a nice “toned” physique, and you need to keep the muscle to show the tone. If you want to keep your muscle, you need to stimulate its value to your body, or it will consume it.
What do I mean by building calories?
Strength is building stimulus – If you are anywhere of a rep range from 6-10 reps, all the way to 60 reps, (pushed near failure), you’ve told your body, “We require more muscle tissue.” Thus, the protein will go to rebuilding the damaged muscles.
Strength prevents atrophy in a weight loss – Just by doing some strength sets, even at a low volume you tell your body “We need this tissue so don’t get rid of it.” But without the training stimulus in a deficit you will likely consume muscle as well as fat – thus the skinny fat syndrome.
Muscles are your Engine – you need to take care of your muscle mass, even if you don’t aim to be a bodybuilder. Muscle mass is one of the main predictors of having a higher or lower metabolism (without considering your job).
2 people could weigh the same, 150lbs.
If person one’s body fat 30% and so they have lean mass of 105lbs
Person 2 has same weight but body fat 12%, with a lean mass of 132lbs,
Person 2 had a way bigger engine and requires more calories at rest. If you want to have a “faster metabolism” this is the major signal to improve.
Strength is for long-term health – building more muscle tissue, but also your body's balance and ability to move better. When we get older, we will have aging challenges but most of the downfall seen in adults in their 40s is actually due to muscle wasting NOT metabolism reduction. And when we eventually lose strength and metabolism in our 60s, without training it, we will lose it at a much quicker rate.
Building your motivation – Trying to do proper progressive strength is one of the easiest ways to see results quickly. Tracking that one week you did 12 reps the week after you 13 or you did heavier weight, is priceless. This makes the process enjoyable.
Now I clearly have a bias here being a strength coach and someone who was always into lifting. I want to be clear: Cardio isn’t bad. It’s poorly used. We need some aerobic training and if someone enjoys walking, riding a bike or jogging, swimming, or anything they WANT to do, then it’s good! However, without having strength in your program you’re missing a key component to your metabolism and health long term.
“But doesn't certain cardio range use more fat?”
Technically yes during the movement but the whole day's Net Energy Balance matters the most.
2 People go to a gym
Person 1 does 60 minutes of cardio
Person 2 does 60 minutes of strength
Assume the same diet
Both burn around 500 calories from diet and exercise
The net loss is the same for the metabolism EXCEPT person 2 did something to improve or maintain muscle mass.
What’s missing is the sustainability of Building Calories over Burning Calories. Most people think this is a road to get their goal and that’s it. Not looking after you achieve your physique.
Look, I’ve been there. I still will hop on a bike or treadmill to get a sweat on an off day – because I honestly want to. NOT because I need to.
However, it’s empowering to think that you don’t have to suffer the process, but you can be embraced by it.
Spend more time trying to build. Not only will you see your physique, but you’ll start to feel like a badass when you watch those strength numbers go up!