How To Burn More Calories Lifting Weights (Do These 3 Things)
Summary
TLDRThis 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
🏋️♂️ 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.
🔥 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.
💪 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.
Mindmap
Keywords
💡Resistance Training
💡Cardio
💡Calories
💡Muscle Building
💡Fat Loss
💡Metabolism
💡Diet
💡High-Intensity Workout
💡Circuit Training
💡Compound Exercises
💡Time Efficiency
💡Dumbbells
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
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