What's more important as we age? 

A) Build muscle

B) Lose fat

Well, context matters. 

When I take on a client, they are typically "older" (95% of the time over 45) and want to lose anywhere between 15 and up to 100lbs or more. They don't want to enter a fitness competition or a powerlifting meet. 

If you're still with me, read on...

So the science tells us more muscle further increases energy needs, as moving more muscle requires additional calories over and above the resting energy requirements.

This doesn't turn you into a fat-burning "machine", but every little bit helps, right?

However, there are other reasons muscle benefits metabolism...

• Improve insulin sensitivity. Muscle tissue can take up glucose directly, and increases the body’s capacity for glycogen (the storage form of glucose). It can also improve insulin signaling, improving cells’ ability to respond to insulin.
   
• Changes your body's composition. Look, there's a HUGE difference in losing weight and losing fat. If person A loses 25lbs of weight, while person B loses 15lbs of pure fat and firms up 5lbs of muscle, person B will look a lot better than person A even though the scale didn't change much.
   
•  Reduce disease risk. Increased muscle mass can help reduce the risk factors associated with metabolic syndrome (which includes high blood sugar, high blood pressure, and high cholesterol).
   
•  Better hormonal health. The act of building muscle through resistance training increases the production of hormones like growth hormone, which helps burn fat while at rest. 
   
• Helps you move easier. That means getting on the floor and playing with your grandkids easier. A stronger core and legs also means better balance and reducing the chances of falling.

So why not do both? Firm up the muscle you do have. Lose the fat. 

It's pretty simple, too. 

Eat adequate protein and "prime" your body to utilize fat for fuel VS fat and lean muscle. 

Here's a 12-week training plan that does just that.

Hope this gives you perspective,

Mikey