10 Reasons Muscle Burns Even More Calories Than You Think (Thermal Mass) | Ep 291

Get your free Muscle-Building Nutrition Blueprint at witsandweights.com/muscle to optimize your nutrition for maximum muscle growth while minimizing fat gain. -- You've heard that a pound of muscle burns 6-9 calories per day at rest, but most fitness experts stop there. Discover the engineering concept of Thermal Mass and how it parallels the way muscle tissue creates a metabolic environment that dramatically increases your daily calorie burn through multiple mechanisms most people never consider. Main Takeaways: The commonly cited "6-9 calories per pound" dramatically underestimates muscle's true metabolic impact Muscle affects your metabolism in 9 additional ways beyond just its resting calorie burn Building muscle creates a body that maintains stable, healthy body composition with greater metabolic flexibility The engineering principle of thermal mass provides the perfect analogy for understanding these complex mechanisms Episode Mentioned: The Most UNDERRATED Fat Loss Secret Making You FATTER (and Sabotaging Muscle Gain Too) Timestamps: 0:02 - Why the standard calculation of muscle's calorie burn is incomplete 4:59 - #1: The 24/7 furnace effect 6:22 - #2: Burn more doing the same thing? 7:17 - #3: Heavier = Leaner 8:12 - #4: The 38-hour afterburn while you sleep 9:54 - #5: How muscles transform fat tissue 11:24 - #6: The training-triggered fat burner 12:40 - #7: A buffer system for metabolic stability 14:30 - #8: Activate calorie-burning brown fat 15:11 - #9: The secret weapon against metabolic slowdown during dieting 16:04 - #10: Creating a metabolic furnace beyond just muscle 17:20 - Practical applications for transforming your physique 21:42 - Philip's crazy musings and diatribes (to psych you up) Don't forget to download your free Muscle-Building Nutrition Blueprint Support the show 📱 Get Fitness Lab - Philip’s science-based AI app for fat loss, muscle building, and strength training for people over 40. It adapts to your nutrition, recovery, and training to improve body composition without guesswork. 🎓 Try Physique University - Evidence-based nutrition coaching and strength training to help you lose fat, build muscle, and master your metabolism with support and accountability (free custom nutrition plan with code FREEPLAN ). 👥 Join our Facebook community - Free fat loss, muscle building, and body recomposition strategies for adults over 40 who want practical, science-backed fitness guidance. 👋 Ask a question or find Philip Pape on Instagram