How to Build Muscle Mass & Lose Weight

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Often muscle mass and weight loss go hand in hand, as muscle consumes fat for energy. Kill two birds with exercising stones and help from a personal trainer in this free video.

Part of the Video Series: Total Fitness Information
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Video Transcript

Hi, this is Jason Morgan with Muscleworx Fitness in Carolina Beach, North Carolina. Today, we're going to talk about ways you can build muscle mass and lose weight. When we build muscle mass, one of the key elements to remember is that muscle is the metabolic tissue in our body. The more muscle we have the more caloric expenditure we're going to have in the course of a day. If you add one pound of muscle, you're going to burn 50 more calories in the course of the day just simply by being at rest. So, the active waking up and opening your eyes will allow you to burn through 50 more calories a day. The addition of ten pounds of muscle opens the door up to up to 500 calories or additional calories burn which equates to 3,500 calories a week. That's about one pound of fat. So, as we add more muscle, we can actually decrease our body fat levels simply by having more muscle mass. What we want to do to increase our muscle mass and work out properly is start with big compound movements, the bench press, the squat, the deadlift, those are three core movements that should be in any mass building program. When performing a traditional deadlift using a barbell, a few things we want to keep in mind. When we walk up and address the bar, as we are getting ready to perform the lift, we want to make sure that we have core stabilization. Always keep your hips below your shoulders. This motion or this movement is performed driving through the hips keeping the lower back and the core girdle essentially tight so that we don't put any excessive strain on the back and take a chance of injuring. Keep your feet about shoulder width. A couple different grips you can use, you can come inside your legs or you can go to the outside of your knees. Make sure that you keep the bar of the barbell close to your shins, drive the weight up using your hips to the fully upright position. Do not over extend your back or hyperextend your lower back, just bring your shoulders to the upright position and roll them back slightly to lock out the movement, then repeat as necessary. Please remember, these tips are just to provide basic information. Always consult with your health care provider and a fitness consultant before beginning any diet or exercise program.


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