The other day I mentioned about people adding lean muscle.


And how hard it is and how, women particularly, aren’t going to gain more than they’re OK with overnight.


One of our ninjas was telling me the other day that a trainer where she had previously gone had been telling her about the benefits of adding lean mass.


How that extra muscle would make her a “fat burning machine”.


It’s one of the many things that you hear that has an element of truth.


But is, perhaps, exaggerated to a point where it’s not helpful.


You may have heard of your basal metabolic rate (BMR).


It’s how much energy your body needs each day just to stay alive.


Before you add on energy requirements for doing stuff.


The different parts of your body have different energy requirements.


You internal organs use, on average, 24.4 cals per lb of your body weight.


Ie: You weigh 100 lbs, your organs use 244 calories per day.


Bone uses 1 calorie per lbs.


Fat 2.


Muscle 6.


So if you lost 30lbs of fat and gained 5lbs of lean mass, your BMR would drop by 30 calories a day.


You’d have to gain something like 30 to 50lbs of muscle to cover a slice of cake a day.


I assume most people reading this don’t want to gain 30 to 50 pounds of muscle 😉


50lbs of muscle for a slice of cake.


Impossible for women (without loads of drugs) and incredibly hard and would take many years for men.


Doesn’t mean resistance training isn’t hugely beneficial in many ways (check if you want some of dem benefits!).


Just helping you realise this concept of ‘becoming a fat burning machine’ isn’t particularly accurate or helpful 🙂



Much love,


Jon ‘Fat eating machine’ Hall and Matt ‘Phat’ Nicholson




RISE Macclesfield –


Serious transformations. Fun times!


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Or check out our monthly find-out-more meeting if you want to learn more about our free ’20lbs weight loss in 8 weeks’ and ‘Beach Body’ challenges –>

Jon Hall
Jon Hall

When not helping people to transform their lives and bodies, Jon can usually be found either playing with his kids or taxi-ing them around. If you'd like to find out more about what we do at RISE then enter your details in the box to the right or bottom of this page or at - this is the same way every single one of the hundreds who've described this as "one of the best decisions I've ever made" took their first step.