Welcome to episode 19 of the Diesel Dad. My name is Anders Vaughner. In today's episode, we're going to go over a very simple solution how busy dads

can learn how to build muscle and write workouts

so that they can live a strong, lead an athletic life.

And before we get into this, it's before we get into the actual structure of how to build workouts,

we have to think about why we want to

build muscle in the first place. Obviously strength is really important, but what it really comes down to when it comes to

losing fat or or creating a body that you desire.

The most important thing is how expensive it is for your body to keep muscle tissue.

If it was really cheap muscle would be easy to build, but it's not. It's really difficult and what that typically

lends us to is understanding that muscle and metabolism are very closely linked together and they have a huge benefit on each other.

The more muscle we have, the more calories you each burn, and there's a simple reason for it. It's really like a three step process. Step one is

that while you're actually training and lifting weights, you have to have your metabolism through the roof because you're spending a lot of energy.

Number two is the repair of that muscle tissue. As you work out, you're breaking muscle tissue down and then in order for you to rebuild it,

your body's going to have to take a lot of protein, get it to the muscles, carbohydrates, and use those energy to build and repair the muscle that you

broke down. Ideally, over time, that muscle gets bigger, you look stronger, you move more weight, progressive overload on the bar.

As you increase the weights on the bar, you're creating an environment that is much more difficult to live in.

Your body recognizes that in order to survive and set environment, you need to build more muscle and you need to maintain more muscle,

which over time is going to increase your metabolism as well because it's just more expensive for your body to maintain muscle that it is to store fat.

Now, when it comes to fat loss, it's also extremely important because if we're eating in a slight caloric deficit, all of the stored energy that you have in your body that stores itself as body fat is then used because if you are on a 2000,

if you need 2000 calories to be at maintenance, you are lifting weights that bumps it to 2200 calories for your daily maintenance level and you're eating 2000.

Well, now there's a 200 calorie gap in there. This is a very oversimplified version of understanding how we get into a caloric deficit and burn fat at the same time.

It boosts your metabolism because you're strength training that requires energy out on top of that. You have to repair the musculature and just maintaining the musculature.

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