Warm Up 

Jump rope warm up

2x

30:30

1. Singles

2. Side straddles

3. Split jumps/ scissors 

4. Skier jumps

5. March

6. Single foot double jumps (right 1,2 – left 1,2)

WOD

21-15-9

SB shoulder to overhead

Burpees 

Warm up 

Dumbbell complex warm up #1

3x

1. Deadlift

2. Hang power clean

3. Front squat

4. Press

5. Thruster

WOD

4 rounds of:

10 Devil’s press

2 minute DB run

Double DB OH lunges 20

Warm up 

Combo activation #1

20 (FWD/REV) Overhead banded circles

5 OHS with 5 second pause

20 Hitchhikers

5m Band walks (Lateral & FWD/REV)

10m Dynamic walk

10m walking knee hugs

Partner WOD

15 minute ping pong

20 single unders/ DU

8 dips

4 burpees

10 Russian twists

Building muscle isn't just about aesthetics or getting stronger—it's also a powerful tool for enhancing your metabolism and burning fat, even when you're at rest. Through years of personal experimentation and working with clients, Coach Ray Traitz has seen firsthand how strength training can transform the body and improve overall health. This blog explores the science behind muscle-building and its fat-burning benefits, providing insights from top researchers and practical advice on how you can implement these strategies in your own life.

The Science Behind Muscle Building and Fat Loss

Building muscle requires energy. The more muscle you have, the more calories your body burns, even when you're not actively exercising. This increase in resting metabolic rate (RMR) means that muscle acts as a metabolic furnace, helping you burn fat more efficiently.

1. Increased Resting Metabolic Rate (RMR)

• Muscle tissue is metabolically active, meaning it requires more energy to maintain than fat. As you build muscle, your RMR increases, leading to more calories burned throughout the day.

2. Enhanced Fat Oxidation

• Strength training improves the body’s ability to oxidize, or burn, fat. As muscle mass increases, your body becomes more efficient at using fat as a fuel source, especially at rest.

3. Improved Insulin Sensitivity

• Building muscle improves insulin sensitivity, which helps regulate blood sugar levels and reduce fat storage. This is particularly beneficial for those looking to manage or prevent metabolic conditions like type 2 diabetes.

Insights from Leading Scientists

1. Dr. Brad Schoenfeld, Ph.D.

• Muscle Hypertrophy and Fat Loss: Dr. Schoenfeld’s research shows that muscle hypertrophy (growth) directly contributes to increased RMR and fat oxidation.

• Resistance Training and EPOC: He emphasizes that resistance training elevates excess post-exercise oxygen consumption (EPOC), which keeps your metabolism elevated for hours after a workout.

• Muscle as a Metabolic Regulator: Dr. Schoenfeld’s studies highlight that muscle tissue plays a critical role in regulating metabolism and body composition.

2. Dr. Stuart Phillips, Ph.D.

• Protein Synthesis and Fat Loss: Dr. Phillips focuses on how muscle protein synthesis, stimulated by resistance training, increases energy expenditure and promotes fat loss.

• Age-Related Muscle Loss: His research underscores the importance of maintaining muscle mass as we age to prevent metabolic decline and fat gain.

• Muscle and Metabolic Health: Dr. Phillips advocates for resistance training as a key strategy for improving overall metabolic health and longevity.

3. Dr. Wayne Westcott, Ph.D.

• Strength Training and Fat Loss: Dr. Westcott’s studies show that strength training is more effective than cardio alone for fat loss due to its impact on RMR.

• Body Composition: He emphasizes the role of muscle in improving body composition, leading to a higher percentage of lean mass and lower body fat.

• Functional Benefits: Dr. Westcott highlights that stronger muscles enhance daily function and mobility, contributing to a higher quality of life and longevity.

Case Studies: Real-World Results

1. Lisa’s Transformation

• Lisa, a 40-year-old client, struggled with stubborn body fat despite regular cardio. Under Coach Traitz’s guidance, she began strength training and saw a significant reduction in body fat as her muscle mass increased. Her RMR improved, allowing her to burn more calories at rest.

2. John’s Success

• John, a 50-year-old client, was concerned about age-related muscle loss and fat gain. Coach Traitz implemented a resistance training program that not only helped John build muscle but also improved his insulin sensitivity, leading to better blood sugar control and fat loss.

3. Emily’s Journey

• Emily, a 35-year-old client, wanted to tone her body and improve her metabolism. With Coach Traitz’s help, she focused on building muscle through strength training. Over time, her body composition shifted, with a noticeable increase in muscle and decrease in fat, even during periods of rest.

Practical Tips for Building Muscle and Burning Fat

1. Focus on Compound Movements

• Incorporate exercises like squats, deadlifts, and bench presses, which work multiple muscle groups and stimulate greater muscle growth and calorie burn.

2. Prioritize Protein

• Ensure adequate protein intake to support muscle repair and growth, which in turn boosts your metabolism and fat-burning potential.

3. Mix Up Your Routine

• Combine strength training with high-intensity interval training (HIIT) to maximize fat loss while preserving and building muscle.

4. Stay Consistent

• Consistency is key. Regular resistance training, combined with proper nutrition, will lead to long-term muscle growth and fat loss.

5. Get Professional Guidance

• Consider hiring a qualified coach to create a personalized training and nutrition plan tailored to your goals.

Conclusion: Achieve Your Fitness Goals with Coach Ray Traitz

Building muscle is a powerful way to boost your metabolism and burn more fat at rest. For personalized guidance on how to incorporate strength training into your fitness routine and optimize your nutrition, consider hiring Coach Ray Traitz. With extensive experience and a passion for helping clients achieve their goals, Coach Traitz can help you build muscle, burn fat, and enhance your overall health and longevity.

To learn more or schedule a consultation, contact Coach Ray Traitz at amrapfitness@hotmail.com.

Warm Up 

SB warm up #6

3x

1. Walking Sampson + WGS

2. SB RLD

3. Toy soldiers 

4. SB bent over rows

5. Crab toe touches

6. SB squats

WOD

5 rounds of:

30 deadlifts

40 squats

20 SB clean & jerk