Building muscle is an anabolic process that requires both the stimulation of muscle protein synthesis (MPS) and the availability of adequate fuel. Adequate caloric intake, especially adequate protein intake combined with resistance training, remains an essential element for increasing muscle mass. (NASM)
Hypertrophy is the enlargement of an organ or tissue; in the context of fitness, it is often used to describe the enlargement of skeletal muscle.
Weight training is one of the best ways to lose weight and burn extra body fat. Weight training breaks down muscle tissue to build bigger muscle tissues. Muscle Gain comes down to protein intake. Protein intake in the range of 1.6–2.2 g/kg of body weight appears to be optimal for muscle protein synthesis (Stokes et al., 2018), with some studies indicating that protein intake at 1.6 g/kg per day seems to be associated with the greatest increases in muscle mass (Morton et al., 2018). Intake at higher levels appears to confer no added benefit to MPS, unless in a net caloric deficit for fat loss, in which case a protein intake in the range of 2.4 g/kg of body weight has been shown to lessen the loss of fat-free mass and actually promote MPS (Longland et al., 2016)
When it comes to gaining Muscle, gaining strength, and your body adapting to new workout intensities; you need to execute an adequate protein intake, caloric intake, carbohydrate intake, and fat intake.
Running to lose weight:
Running is a type of cardiovascular training, which means it gets your heart rate up and keeps it high for a given period of time. Running can burn up to 671 calories in 30 minutes if the right conditions are met.
Running is also an aerobic exercise. Aerobic means it requires extra oxygen. This activity stimulates your respiratory system and makes you breathe deeper and faster.
Running has a higher energy cost than performing milder cardiovascular activities like walking. Studies show that the more intense an exercise is, the more activity energy expenditure you experience. Yet, the results might vary depending on physical characteristics like age, gender, height, and body mass.
Activity energy expenditure are the calories you burn while moving. It doesn’t matter if you’re exercising or not. You are burning calories while driving, making your bed, or taking a shower, among other activities.
Aerobic cardiovascular exercises, like running, have many physical and mental advantages. One of them is weight control. There’s scientific evidence that less than three hours of cardio a week can help you maintain your weight.
The science behind running for weight loss is more complex than just having regular physical activity. If you want to see consistent weight loss results, you need to achieve a caloric deficit by consistently burning more calories than you take in.
Overall, Running may burn a lot of calories, but in order to achieve weight loss with just running alone must include a caloric deficit. Eating less than you burn.