Most of us were taught to eat less and aim for a smaller body. Building muscle is usually the better goal. Muscle burns more calories at rest, improves how your body handles carbohydrates, and supports your bones, your heart and how you move as you age.
Written with Andy Caza, certified fitness trainer, based in the UAE.
Last month our certified nutritionist shared how to build balanced meals and improve your daily nutrition. Now we're moving from nutrition to training.
In this new series, Andy explains how to add exercise to your routine, why strength training matters, and how to start.
Why muscle matters more than a smaller number
The more muscle you carry, the more calories your body uses at rest. That supports your metabolism and makes weight easier to manage over time, without the constant restriction that makes most plans collapse after a few weeks.
Your muscles also work as an energy tank. They store and use energy for both training and ordinary daily movement. Building muscle improves how your body uses carbohydrates, supports insulin sensitivity, and changes your body composition, so you look and feel stronger rather than just lighter.
What strength training supports
- Stronger bones
- Heart health
- Healthy ageing
- Better movement and more energy
- A stronger, more toned body
Training alone isn't enough
Muscle is built by three things working together, not one:
- Training. The stimulus.
- Balanced nutrition with enough protein. The material.
- Proper rest. When the building actually happens.
Miss any one and the other two do less than they should. This is the most common reason people train consistently for months and see very little change.
Andy's routine
Andy has a Bombbar snack before and after her workouts to help hit her daily protein target. Convenient protein around training is one of the easiest habits to keep when your day is busy, and consistency is what builds muscle.
Where to start
Follow the series for simple, practical advice on making fitness a regular part of your life. Next up: how to start strength training when you've never lifted before.
Andy Caza & the Bombbar Team
FAQ
Is building muscle better than losing weight? For most people, yes. Muscle raises the calories you burn at rest, improves insulin sensitivity and body composition, and supports bone and heart health. Losing weight alone does none of those things.
Does more muscle burn more calories? Yes. Muscle tissue uses more energy at rest than fat tissue, so more muscle raises your resting energy use.
What do I need besides training to build muscle? Balanced nutrition with enough protein, and proper rest. Training is only the stimulus; protein is the material and rest is when the repair happens.
How much protein do I need to build muscle? As a general guideline, 1.5 to 2.0g per kilogram of body weight per day, spread across meals. See the full protein guide.
Should I eat protein before or after a workout? Total daily protein matters more than timing. Having some around your workout is a practical way to hit your target when the day is busy.
