Chasing Clarity: Health & Fitness Podcast

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE

May 27, 2022

The podcast discusses increasing metabolism through training and muscle building, addressing common misconceptions about metabolism and emphasizing the importance of building muscle and maintaining an active lifestyle. It also explores the impact of supplementation and different types of training on resting metabolic rate. The hosts discuss managing inflammation during training, utilizing activity trackers for better habits, and express gratitude to the listeners.

01:10:36

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Quick takeaways

Resistance training increases resting metabolic rate (RMR) by about 150 calories for up to 72 hours after a session.

Aerobic training can also increase RMR, resulting in an additional 100 calories burned per day.

Both resistance training and aerobic training can increase RMR by an average of 70 to 100 calories per day, independent of muscle growth.

Deep dives

Resistance training and RMR

Resistance training has been shown to increase resting metabolic rate (RMR) in both trained and untrained individuals. Studies have found that RMR can increase by about 150 calories for up to 72 hours after a resistance training session. The increase in RMR is due to the increase in muscle protein synthesis, which is associated with muscle growth. Research also shows that resistance training can elevate RMR between 4.7% and 9.4% in individuals, resulting in an 85 to 169 calorie increase in the two to three days following a workout.

Introduction

3min

Balancing Self-Care and Helping Others

6min

Increasing Metabolism through Training and Muscle Building

22min

Supplementation and Training Effects on Resting Metabolic Rate

15min

Managing Inflammation with Training

19min

The Importance of Utilizing Activity Trackers for Better Habits

3min

Wrap-up and Gratitude to the Listeners

2min

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE

TOPICS:

OUR LAST WEEK

1. WHAT METABOLISM IS AND WHAT IT’S MADE OF? (RECAP OF EPISODE 6)

2. THREE MAIN WAYS TO INCREASE YOUR METABOLIC RATE

3. HOW MUSCLE INCREASES METABOLIC RATE

4. HOW MUCH DOES TRAINING INCREASE RMR

5. HOW MUCH RESISTANCE TRAINING INCREASES TDEE

6. HOW MUCH AEROBIC TRAINING INCREASES TDEE

7. HOW DOES RESISTANCE TRAINING INCREASE ENERGY EXPENDITURE

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Where to find us and engage with us :)

Follow Brandon on IG: https://www.instagram.com/brandondacruz_/

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Follow Ironhouse on IG: https://www.instagram.com/ironhousestrengthconditioning

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Chasing Clarity: Health & Fitness Podcast

TITLE: EPISODE 7: HOW TRAINING AND BUILDING MUSCLE INCREASES YOUR METABOLISM AND TDEE