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.