How To Burn More Calories Lifting Weights (Do These 3 Things)

Summary

This video script explores the effectiveness of weight lifting for muscle building versus calorie burning, emphasizing the importance of diet in fat loss. It presents a study comparing different training methods and suggests that combining resistance training with cardio is optimal. The script offers three tweaks to increase calorie burn during weight lifting: using lighter weights for more reps, incorporating compound exercises, and improving workout time efficiency. It concludes with a full-body workout example that applies these principles, suitable for varying fitness levels.

Takeaways

• 🏋️ Weightlifting is effective for muscle growth but not as efficient for calorie burning compared to cardio exercises.
• 🍔 Exercise alone is insufficient for fat loss; a controlled diet is crucial, as demonstrated by the example of burning off a cheeseburger's calories through running.
• 📊 A 2012 study showed that combining resistance training with cardio resulted in the most significant fat loss, despite resistance training burning fewer calories per minute.
• 💪 Resistance training helps in maintaining and increasing muscle mass, which is beneficial for a high metabolism and a lean appearance.
• 🔁 Combining cardio with resistance training in a high-intensity workout can offer the benefits of both calorie burning and muscle building.
• 🔼 Lifting lighter weights for more repetitions can nearly double the calories burned in a set, as per a 2011 study.
• 🚀 Pushing oneself hard during sets, to the point of only being able to perform one or two more reps, is essential for muscle building with lighter weights.
• 🔄 Using compound exercises that engage multiple muscle groups at once can burn more calories than isolation exercises.
• ⏱ Improving time efficiency in workouts, such as circuit training, can increase calorie burn without compromising muscle gains.
• 🔄 Circuit training, where exercises are performed back-to-back with minimal rest, can lead to a significant decrease in body fat percentage.
• 📝 The provided workout example combines upper body, lower body, and full-body exercises in circuits with short rest periods to maximize calorie burn and muscle engagement.

Q & A

Why is lifting weights not as effective for burning calories compared to cardio exercises?

Lifting weights is less effective for burning calories because it typically burns about two to three calories per minute, which is less than what a brisk walk or cardio session can achieve.

What is the primary purpose of combining a proper diet with exercise for fat loss?

A proper diet combined with exercise can significantly speed up fat loss results, as exercise alone is not very effective at losing fat if the diet is not under control.

What did the 2012 study involving 119 participants reveal about the effects of different types of training on fat loss?

The study showed that the group that did both resistance training and cardio experienced the most fat loss, while the group that only did resistance training lost the least amount of fat.

How does resistance training compare to cardio in terms of muscle growth?

Resistance training led to almost a 2.5 pound increase in muscle, whereas doing cardio alone led to a small amount of muscle loss.

What is the recommended weight range for exercises to maximize both muscle building and calorie burning?

A weight that is between 40 to 60 percent of the maximum weight one can lift for an exercise, allowing for 15 to 30 reps with hard effort.

What is the significance of using compound exercises over isolation exercises in a workout?

Compound exercises work several different muscles simultaneously and have been found to burn more calories compared to isolation exercises that work one small muscle at a time.

How can improving time efficiency in a workout increase calorie burn without sacrificing muscle gains?

By structuring workouts in a circuit style with minimal rest between exercises, it is possible to increase calorie burn while maintaining similar increases in muscle mass and strength as traditional workouts.

What is the recommended rep range for exercises in the provided full-body workout routine?

The recommended rep range is 15 to 30 reps for each exercise, ensuring a challenging workout that promotes both muscle building and calorie burning.

How often should the provided full-body workout be performed for optimal benefits?

The workout should be implemented no less than two but no more than four times a week for the best results.

What is the primary focus of the final circuit in the provided workout routine?

The final circuit focuses on full-body exercises, incorporating both upper and lower body movements as well as core work for a comprehensive workout.

What is the purpose of the three tweaks discussed in the script for increasing calorie burn during lifting workouts?

The three tweaks aim to increase the number of calories burned during lifting workouts by adjusting weight and rep ranges, incorporating compound exercises, and improving time efficiency through circuit training.

Outlines

00:00

🏋️‍♂️ Weight Lifting vs. Cardio for Fat Loss and Muscle Gain

This paragraph discusses the effectiveness of weight lifting and cardio in the context of fat loss and muscle building. It emphasizes that exercise alone is insufficient for fat loss if diet is not controlled. The video will cover how resistance training and cardio compare in terms of calorie burning and their impact on muscle growth. A 2012 study is referenced, showing that a combination of both exercises yields the best results for fat loss while maintaining muscle mass. The paragraph also highlights the importance of muscle for a high metabolism and a lean appearance after weight loss.

05:01

🔥 Boosting Caloric Burn in Resistance Training

This section provides three key tweaks to increase the calorie-burning potential of weight lifting workouts. The first tweak involves adjusting the weight and rep scheme to use lighter weights for higher reps, which can nearly double the calories burned per set. The second tweak is about engaging the most muscle mass possible through compound exercises, which have been shown to burn more calories than isolation exercises. The third and most crucial tweak is improving time efficiency by reducing rest periods between sets, adopting a circuit-style training that can significantly increase calorie burn without affecting muscle gains. The paragraph also includes a detailed workout plan incorporating these principles for a full-body routine using dumbbells.

10:02

💪 Optimal Workout Frequency and Program Recommendation

The final paragraph offers guidance on the optimal frequency for implementing the workout plan discussed in the video, suggesting a range of two to four times per week. It also clarifies that while this workout is beneficial, it is not the best approach for those whose primary goal is to build muscle and improve strength. For such individuals, the video creator recommends other workouts available on the channel. Additionally, viewers are invited to take a free quiz at buildwithscience.com to find a personalized fitness program tailored to their specific body type and goals. The paragraph concludes with a thank you note and an invitation to explore more videos on the channel.

Keywords

💡Resistance Training

Resistance training refers to exercises that work against an external force, typically weights, to build muscle and strength. In the video, it is contrasted with cardio exercises, highlighting that while it may not burn as many calories as cardio, it leads to significant muscle gain, which is crucial for maintaining a high metabolism and achieving a lean and muscular physique.

💡Cardio

Cardio, short for cardiovascular exercise, involves activities that increase heart rate and improve circulation, such as running or brisk walking. The script emphasizes that cardio is more effective for burning calories compared to resistance training. However, when combined with resistance training, it maximizes fat loss while preserving muscle mass.

💡Calories

Calories are units of energy that the body needs for various functions, including physical activity. The video script discusses the concept of calorie burning in the context of exercise, noting that different types of workouts, such as cardio and resistance training, burn calories at varying rates, which is essential for weight management and fat loss.

💡Muscle Building

Muscle building is the process of increasing muscle mass through strength training and proper nutrition. The video explains that resistance training is effective for muscle building, as it stimulates muscle fibers, leading to hypertrophy, or growth, which contributes to a higher metabolism and a toned appearance.

💡Fat Loss

Fat loss refers to the reduction of body fat, which is a primary goal for many individuals engaging in exercise and diet regimens. The script illustrates that a combination of proper diet and exercise, particularly incorporating both cardio and resistance training, can significantly enhance fat loss results.

💡Metabolism

Metabolism is the process by which the body converts food into energy. The video emphasizes the importance of maintaining a high metabolism for weight management, as higher muscle mass contributes to a higher resting metabolic rate, helping to burn more calories at rest.

💡Diet

Diet in the context of the video refers to the food and drink consumed, which plays a crucial role in weight management and fitness goals. The script stresses that exercise alone is not sufficient for fat loss; a controlled diet is necessary to create a calorie deficit, which is essential for weight loss.

💡High-Intensity Workout

A high-intensity workout is a type of exercise that is performed at a high percentage of one's maximum heart rate, aiming to burn a large number of calories in a short period. The video suggests combining cardio and resistance training elements into a high-intensity workout to achieve both muscle building and calorie burning benefits.

💡Circuit Training

Circuit training is a workout structure that involves moving from one exercise to another with minimal rest in between, often used to increase calorie burn and improve overall fitness. The script describes a circuit-style training method that can enhance calorie expenditure without compromising muscle gains.

💡Compound Exercises

Compound exercises are movements that work multiple muscle groups simultaneously, as opposed to isolation exercises that target a single muscle. The video script highlights that compound exercises, such as squats and lat pulldowns, burn more calories than isolation exercises, making them an efficient choice for workouts.

💡Time Efficiency

Time efficiency in the context of the video refers to optimizing workout routines to maximize the benefits within a given time frame. The script suggests that by structuring workouts to minimize rest periods and include a variety of exercises, one can increase calorie burn and improve workout efficiency.

💡Dumbbells

Dumbbells are handheld weights used in strength training to perform a variety of exercises targeting different muscle groups. The video script provides an example workout that can be done at home using only dumbbells, demonstrating how versatile and accessible this type of equipment is for effective workouts.

Highlights

Lifting weights is effective for building muscle but not as efficient for burning calories.

Exercise alone is not very effective at losing fat without a controlled diet.

A 2012 study compared fat loss effects of dieting with cardio, resistance training, and both, showing the most fat loss with combined training.

Resistance training does not burn as many calories as cardio on average, with lifting burning only 2-3 calories per minute.

Resistance training helps prevent muscle loss during weight loss, promoting a lean and muscular physique.

Combining resistance training with cardio is optimal for fat loss and muscle building.

High-intensity workouts can combine the benefits of cardio and resistance training.

Using lighter weights for more reps can nearly double the calories burned during a set.

To build muscle effectively, push hard during sets to the point of only being able to do 1-2 more reps.

Muscle growth can be less effective with weights that are too light, so a balance is necessary.

Using compound exercises that engage multiple muscle groups can increase calorie burn.

Studies show that exercises like lat pull-downs and squats burn more calories than isolation exercises.

Improving time efficiency in workouts can increase calorie burn without sacrificing muscle gains.

Circuit-style training with minimal rest between exercises can enhance fat loss.

A full-body workout example is provided, incorporating upper body, lower body, and full-body exercises.

The workout suggests using a weight that allows 15-30 reps with high intensity for optimal results.

The workout is structured in three circuits with specific exercises and rep ranges for each.

The workout frequency should be no less than twice and no more than four times a week for best results.

A free quiz is offered at buildwithscience.com to find a personalized fitness program.

Transcripts

lifting weights is great for building

muscle but not so great for burning

calories in this video i'll explain how

that affects your ability to build

muscle and lose fat and then cover three

tweaks that you can make to increase the

number of calories you burn during your

lifting workouts by the end we're gonna

apply this to a full body workout that

you can get started with right away

first off it's important to understand

that exercise alone is not very

effective at losing fat if your diet is

not under control for example it would

take nearly two hours of running to burn

off the calories from a cheeseburger in

small fries this isn't very practical

but with a proper diet adding the right

type of exercise to it can significantly

speed up your results illustrating this

very well is a 2012 study that took 119

participants and compared the fat loss

effects of died in with cardio dieting

with resistance training or dieting with

both cardio and resistance training each

group ate 2 000 calories a day the

cardio group went jogging for 45 minutes

three times a week the resistance

training group lifted weights for an

hour three times a week whereas the last

group did both of these throughout the

week after several months of this the

researchers then analyzed how much bat

each group was and this is where it gets

really interesting the group that only

did resistance training they only lost

roughly half a pound of fat the group

that only did cardio lost almost five

times as much as this whereas a group

that did both resistance training and

cardio experienced the most fat loss now

the reason for these results is that

resistance training it just doesn't burn

many calories compared to cardio

research has shown that on average

lifting weights only burns about two to

three calories per minute a simple brisk

walk burst more than this this means

that a single cardio session can easily

burn two to three times as many calories

than a traditional resistance training

workout does

however resistance training did have one

important advantage over cardio doing

cardio alone led to a small amount of

muscle loss whereas resistance training

led to almost a 2.5 pound increase in

muscle this is important to know because

muscle is what's going to help keep your

metabolism high as you lose weight it

will help ensure that you end up looking

lean and muscular rather than just

skinny after your diet

this means that for the best fat loss

and muscle building results a

combination of resistance training with

cardio is best but let's face it for

most people this is a big commitment and

traditional cardio it can be quite

unenjoyable another option combine them

both into a single high intensity

workout a workout that gives the calorie

burning efficiency of cardio as well as

the muscle building benefits of lifting

i'm going to show you how to do this

with three tweaks and then give you an

example workout that puts this into

practice

the first tweak is with how much weight

you'll be lifting and how many reps

you're gonna be doing in your sets for

each exercise a 2011 study analyzed the

calories burned during sets of the bench

press by having participants either do

sets with heavier weights for less reps

or lighter weights for more reps the

researchers found that participants

could nearly double the number of

calories they burned in a set by lifting

lighter weights for more reps however

although we can burn slightly more

calories the lighter in weight that we

go there's two scientific findings we

need to apply to avoid making the

workout less effective at building

muscle number one is from a recent 2020

analysis of several studies where

researchers tested if you could build

the same amount of muscle using either

light weights or heavy weights they

found that this was in fact possible but

only if participants pushed themselves

hard enough during their sets to the

point where they could only do one or

two more reps if they went all out

number two is from a similar paper done

just this year which found that although

you can build just as much muscle with

lighter weights there's a point where

the weight becomes too light and less

effective for muscle growth because of

this for the best muscle building

results while still burning

significantly more calories a good

recommendation is to use a weight that's

between 40 to 60 percent of the maximum

weight you can lift for that exercise

for most people this means choosing a

way that you can do around 15 to 30 reps

with just remember you still need to

push yourself hard enough for this to be

effective tweak number two so this

involves using the most muscle masses

possible within your workouts this is

something we implement into my built

with science programs because of the

several benefits it provides

illustrating this is a 2017 study which

tested a variety of resistance training

exercises and compared the calories

burned they compared several isolation

exercises that only worked one small

muscle at a time to compound exercises

that work several different muscles

simultaneously and what they found is

actually quite surprising for example

lat pull downs which worked several back

muscles as well as the biceps burned

almost 20 percent more calories than

bicep curls they also found that squats

which work the whole lower body burn

almost 35 more calories than leg

extensions which only work the quads

we're going to apply this by filling our

workout with big exercises that will

work every single muscle of our body

finally the most important thing you can

do to increase the calorie burn of

lifting weights is improve your time

efficiency think about it during a 60

minute resistance training workout you

don't actually spend much time working

out much of it is spent resting letting

your muscles recover before the next

step

this is great if you're trying to

maximize muscle growth and strength but

not very helpful for burning calories

there is however a way that we can

structure our workouts to increase our

calorie burn without sacrificing gains a

2011 study showcased just how effective

this method can be the researchers took

a group of trained men and randomized

them into two groups one group performed

a traditional resistance training

workout that involved three minutes of

rest between each set and moving through

each exercise one at a time

the other group performed a circuit

style training where they perform each

exercise one right after the other

taking just 30 seconds to transition to

the next exercise they then repeated the

circuit for the same number of total

sets as a traditional group after eight

weeks of this the researchers found that

both groups experienced similar

increases in muscle mass and strength

but the circuit training group had a

significant decrease in body fat

percentage while the traditional

training group did not and this occurred

even with the workouts on the circuit

group being half the time of the

traditional group workouts using this

method will enable us to add more

exercises and sets into our workout

without having to stay in the gym any

longer than normal but we will want to

be careful with the exercise selection

to ensure that we don't compromise our

gains by overworking the same muscle

groups with not enough rest all right we

got the science down now let's apply it

into a workout that can be done either

at the gym or even at home with just

dumbbells the workout includes three

circuits that each have four exercises

within each circuit you're going to

progress from one exercise to the next

resting for only 15 to 20 seconds and

for each exercise you're going to pick a

weight that you can do somewhere between

15 to 30 reps with if you push really

hard if you reach above 30 reps then you

know it's time to use a heavier weight

finally if you're a beginner perform

each circuit two to three times

intermediate three to four times and

advance four to five times let's now

dive into the first circuit so the first

circuit is gonna focus on the upper body

and all you're gonna need is a bench and

two pairs of dumbbells first start with

a flat dumbbell bench press to work the

chest and triceps if you don't have a

bench these can be just done on the

floor once you finish your set using the

same pair of dumbbells move on to a bent

over dumbbell row to now work your back

and biceps pull the dumbbells into your

hips not your chest

after you finish rows take a quick

breather and then grab a second set of

dumbbells you want these to be a little

bit lighter we'll use them to perform

shoulder presses and we're going to do

these standing to slightly boost

shoulder muscle activation when compared

to the seated version when you're done

with this set the dumbbells down i will

now focus on working the core with

reverse crunches take it slow and feel

your abs working every part of the rep

after that you've completed one round

take 15 to 20 seconds to rest and then

repeat for the required number of cycles

based on your experience level once

you're done with circuit one take two to

three minutes to rest and prepare for

circuit 2 to now focus on the lower body

first we're going to start with a tough

yet very effective exercise for the

quads hold the dumbbell at your chest

and squat down to at least parallel pace

yourself here not going too fast or too

slow

around rep 15 your legs will be on fire

but keep on pushing

once you're done grab a pair of

dumbbells and will now focus on the

hamstrings and glutes with a romanian

deadlift lower the dumbbells only as far

as you can while keeping your back flat

then use your hamstrings and glutes to

pull yourself back up to the starting

position

after this keeping the same dumbbells

will now work the calves no we're not

skipping them while standing raise up on

your toes as far as you can squeeze hard

at the top and then control the weight

back down and repeat we'll then finish

the circuit off with some core work grab

either a 10 or 25 pound plate lie on

your back and perform weighted crunches

you don't need to sit all the way up

just think about trying to touch your

chest towards your belly button once

you're done take about 15 to 20 seconds

to rest and then it's back to squats

when you're all done your required

number of circuits take another two to

three minutes to rest and get ready for

the final circuit so the third and final

circuit is going to focus on the full

body and all you need is a heavier and

lighter pair of dumbbells first we're

gonna work the lower body with the

heavier dumbbells held by your sides

take a step back into a reverse lunge

keep your chest up and push up with the

front leg alternate legs each rep after

this you're going to drop down for

push-ups depending on your experience

level you can elevate your hands up on a

box to make it easier or elevate your

feet to make it harder what's most

important is that you're pushing

yourself hard and getting no more than

30 reps

after this grab your lighter pair of

dumbbells and we're now going to focus

on the mid back and rear delts bend over

then raise your arms into a w position

at the top hold this briefly and then

come back down for another rep

finally we're almost there we're going

to finish the circuit off with the plank

squeeze your glutes together and keep

your chest and hips parallel to the

floor don't worry about reps here just

hold it until you get to about an eight

or nine out of ten difficulty just like

the last two circuits cycle through

these exercises two to five times

depending on your experience level after

that give yourself a much needed pad on

the back and congratulate yourself for

hopefully making it through

so you're gonna get the most benefit

from this workout if you implement it no

less than two but no more than four

times a week that being said i wouldn't

use the style of workout if your main

goal is to build muscle and improve your

strength i have other workouts on my

channel that are much better suited for

that and for those who are looking for

an all-in-one step-by-step program

that's personalized specifically for

your body and your fitness goals you can

take a free quiz over at

buildwithscience.com and we'll determine

which of our programs is right for you

anyways thank you so much for watching

you can click here to watch some of my

other videos and i'll see you next time