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

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Rating: 4.0; Vote: 1

Ill explain how that affects your ability to burn fat and build muscle, and then cover how to burn more calories by covering three tweaks that you can make during your lifting workouts. By the end, youll end up with a full body weight training workout that you can get started with right away to burn fat. Exercise alone is not very effective at losing fat if your diet is not under control. But with a proper diet, adding the right type of exercise to it can significantly speed up your results. When comparing weight lifting vs cardio, while resistance training doesnt burn many calories compared to cardio, it does have one important advantage over the latter. Doing cardio alone can lead to a small amount of muscle loss. This is important to note because muscle is what will help keep your metabolism high as you lose weight and will ensure you end up looking lean and muscular rather than just skinny after a diet. This means that, if youre looking to burn fat and build muscle in the most optimal manner possible, a combination of resistance training with cardio is best. Ill show you exactly how to do this with three tweaks and then give you an example workout that puts it into practice. When it comes to how to burn more calories through weight lifting, the first tweak is with how much weight youll be lifting and how many reps youll be doing in your sets for each exercise. More specifically, research suggests that you can nearly double the number of calories you burn in a set by lifting lighter weights for more reps. However, although we can burn slightly more calories the lighter in weight we go, note that for the best muscle building results while still burning significantly more calories, a good recommendation is to use a weight thats between 40-60% of the maximum weight you could lift for that exercise. For most people, this means choosing a weight that you could do around 15-30 reps with. Just remember, you still need to push yourself hard enough for this to be effective. Tweak 2 to burn fat with weight training involves using the most muscle mass as possible within your workouts. Illustrating this is a 2017 study 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. They found that lat pulldowns, which work several back muscles as well as the biceps, burned almost 20% more calories than bicep curls. Squats, which work the whole lower body, burn almost 35% more calories than leg extensions. Well 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 burn more calories is improve your time efficiency. How? You can do so by making use of a circuit style of training. 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 we dont compromise our gains by overworking the same muscle groups with not enough rest. Alright now that weve got the science down, lets apply it into a workout that can be done either at a gym or even at home with just dumbbells. The workout includes 3 circuits that each have 4 exercises. Within each circuit you will progress from one exercise to the next resting for only 15-20 seconds. Pick a weight that you could do somewhere between 15-30 reps with if you pushed hard. If you reach above 30 reps, then you know its time to use a heavier weight. Finally, if youre a beginner, perform each circuit 2-3 times, intermediate 3-4 times, and advanced 4-5 times. Circuit 1: DB Bench Press DB Row DB Shoulder Press Reverse Crunch Circuit 2: Lower Body: Goblet Squat DB RDL DB Calf Raise Weighted Crunch Circuit 3: Full Body: Reverse Lunges Push Up DB Facepulls Plank Youll get the most benefit from this workout if you implement it no less than 2 but no more than 4 times a week. That said, I wouldnt use this style of workout if your main goal is to build muscle and improve your strength. For those looking for an all in one step-by-step program thats personalized specifically for your body and your fitness goals, you can take the analysis quiz to discover which science-based program would be best for you and where your body is currently at below
Date: 2022-01-03

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Comments and reviews: 10

9StickNate
I just (almost) completed this right now. I used 25lb dumbbells for benching and 10s for the dumbell press. During round 2, I was struggling to get to get the dumbbells up during the shoulder press.
During the third circuit, 2nd set; I couldnt get past 11 push-ups.
Its crazy. At the GYM I can use much more weight; but yeah I do a light warmup followed by lots of rest between sets; searching for songs on my iPhone etc.
This workout really humbled me, but I also learned my conditioning and endurance is not what I thought it was.
Thanks for the video!
reply

Sarah
do this 2-4 times a week
Circuit 1:
DB Bench Press 7: 03
DB Row 7: 20
DB Shoulder Press 7: 29
Reverse Crunch 7: 41
- Rest 15-20 sec
- 3-4 sets
- 15-20 reps
Circuit 2: Lower Body:
Goblet Squat 8: 03
DB RDL 8: 22
DB Calf Raise 8: 34
Weighted Crunch 8: 47
- Rest 15-20 sec
- 3-4 sets
- 15-20 reps
Circuit 3: Full Body:
Reverse Lunges 9: 12
Push Up 9: 20
DB Facepulls 9: 38
Plank 9: 48
- Rest 15-20 sec
- 3-4 sets
- 15-20 reps
reply

Jafar
hope somebody answer my question: the 15-20s rest is in between each exercises or after completing exercise 1->4 then take 15-20s rest?
So example Circuit #1
Db Bench press->15s rest -> Db rows -> 15s rest -> Db shoulder press -> 15s rest -> reverse crunch -> 15s rest, repeat x3-5 times
Or is it rest only after all exercises in a circuit done?
Db bench press-> db rows -> db shoulder press -> reverse crunch -> 15s rest, repeat x3-5 times
reply

Paul
Cardio/Weight workout - 15 to 30 reps with appropriate DB weights
C1 (upper body - DB bench press, bent over row to hips, standing shoulder DB press, core reverse crunches ) X3
C2 (lower body - goblet squat, Romanian deadlift, calf raise, weighted crunches) x3
C3 (full body - reverse lunges, pushups, DB face-pulls, plank) x 3
reply

Atarah
Awesome. My favorite so far. Will definitely try this. I just started something similar, except I do 30 sec each exercise, with 10 sec in between and 1 minute before next full circuit. Kills me, but love the feeling at the end.
reply

Arnulfo
Damn so there is no easy way around this. My problem is I dont have the endurance and patience for exercise. I thought using weights could cut the time of working out cuz I just get bored so quick having to workout for 1 hour.
reply

Majid
For the circuit you mentioned here, as an advanced person, do you do circuit 1 4-5 times before you move onto circuit 2 or do you do circuit 1, 2 and 3 in order and then repeat the whole thing 4-5 times?
reply

Jinzhi
What are the alternative movements for these circuits? Your body gets used to these movements after a while, then you need either heavier weights for the same movements or a set of alternative ones
reply

SWANKIE
2: 15
Jeremy says that this can be quite unenjoyable but it does not men that we cant do it. Can I also do cardio and resistance training or do I need to do resistance training with no brakes?
reply

Marquis
I understand you're saying this isn't ideal if the goal is to build muscle and improve strength, but if the goal is to tone up while losing fat, would this be a good implementation?
reply

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