Can Weight Lifting Assist You To Lose Weight


How Weight Training Helps You Lose Weight and Body Fat I Raghav Pande

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Can You Lose Fat From Lifting Weights?

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Can You Burn Fat By Just Lifting Weights??? @hodgetwins

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Cardio vs Weight training How To Burn Fat Best Way To Burn Fat

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Which Is Better For Your Weight Loss Cardio Or Weights?

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What Burns The Most Calories? WEIGHTLIFTING vs CARDIO Challenge!

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Lifting weights can also improve your body composition. When the number on the scale decreases, you’re usually losing a combination of body fat, water and muscle, DeLeon explains, but resistance training is more effective than cardio at helping you preserve muscle, which lends you a more toned look. “You’re more likely to burn body fat, instead of muscle, when you lift weights,” she says. Strength training can also help prevent the loss of muscle that often happens when people cut calories for weight loss. “Most of us lose some muscle mass as we lose fat mass — it’s simply a scientific fact,” Olson says. “However, when your fat-loss program includes weight training, the muscle loss is minimal-to-none.”. The one thing researchers can say with certainty is that numerous factors go into how your body stores and loses fat, and all physical activity can help you lose it.

That’s borne out by numerous studies that show both weight training and aerobic exercise can help people lose body fat. An elite trainer explains why lifting heavy is the best exercise program for fat loss. An elite trainer explains what most guys get wrong about fat loss Donate to help vulnerable communities cope.

Again, toning requires strengthening and building up a muscle while also losing fat. If you are following along, you know that the best way to build up muscle is by lifting heavy weights. And you also know that the best way to lose fat in the gym is by lifting heavy. (For the ultimate way to lose fat. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass. And if you just want to lose fat and don’t want to get hugely muscular, don’t worry, that takes a lot of concentrated effort and won’t happen just by.

If you have a lot of excess fat in your body, lifting weights will force your body to plunge into these extra fat reserves for fuel: You will get smaller, not bigger. Obese people need to lift weights because this will 1) speed up their resting metabolism, 2) Tone muscles and thus yield a firmer, shapelier appearance, and 3) vastly improve fitness. Overall, the cardio-plus-weights group had the best body composition changes.

They lost weight and fat, while also gaining muscle. This means that a. Can you lose weight just by lifting weights?

If you want to get leaner, it’s time to start strength training. Here’s how to lift to lose fat. January will soon be here, with the popular resolution to lose weight.

But a new study suggests lifting weights is more effective than aerobic exercise at reducing abdominal fat.

List of related literature:

MYTH: Strength training turns fat into muscle.

“The Omni Diet: The Revolutionary 70% PLANT + 30% PROTEIN Program to Lose Weight, Reverse Disease, Fight Inflammation, and Change Your Life Forever” by Tana Amen, BSN, RN, Daniel Amen, MD
from The Omni Diet: The Revolutionary 70% PLANT + 30% PROTEIN Program to Lose Weight, Reverse Disease, Fight Inflammation, and Change Your Life Forever
by Tana Amen, BSN, RN, Daniel Amen, MD
St. Martin’s Publishing Group, 2013

Not only will strength training help you build muscle, but it will also help you burn body fat.

“Power Eating-4th Edition” by Susan Kleiner, Maggie Greenwood-Robinson
from Power Eating-4th Edition
by Susan Kleiner, Maggie Greenwood-Robinson
Human Kinetics, 2013

Yes, you can lose body fat and, yes, again, you can build muscle, but it is very hard to lose a lot of the former and almost impossible to build a lot of the latter.

“The Time-Saver's Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results” by John Little
from The Time-Saver’s Workout: A Revolutionary New Fitness Plan that Dispels Myths and Optimizes Results
by John Little
Skyhorse, 2019

Muscle also burns calories faster than fat cells do, so as you increase the ratio of muscle to fat, you’ll make it easier to lose weight.

“The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed” by Gretchen Becker, Allison Goldfine
from The First Year: Type 2 Diabetes: An Essential Guide for the Newly Diagnosed
by Gretchen Becker, Allison Goldfine
Hachette Books, 2015

As you lose weight, your muscles will give your body shape, not to mention that lifting weights and strength training will help burn fat off your body.

“Glute Lab: The Art and Science of Strength and Physique Training” by Bret Contreras, Glen Cordoza
from Glute Lab: The Art and Science of Strength and Physique Training
by Bret Contreras, Glen Cordoza
Victory Belt Publishing, 2019

The main reason people may gain fat when they stop lifting weights is that they keep their calorie intake the same but are no longer burning as many calories throughout the day.

“Fitness For Dummies” by Suzanne Schlosberg, Liz Neporent
from Fitness For Dummies
by Suzanne Schlosberg, Liz Neporent
Wiley, 2010

Aerobic exercise burns calories faster than weight training, but weight training builds muscle, which is of critical importance in weight loss.

“New Dimensions In Women's Health” by Linda Alexander, Judith LaRosa, Helaine Bader, Susan Garfield
from New Dimensions In Women’s Health
by Linda Alexander, Judith LaRosa, et. al.
Jones & Bartlett Learning, 2009

Usually, however, this tradeoff results in increased trimness because the added muscle is less dense and bulky than the lost fat.

“New Dimensions in Women's Health” by Linda Lewis Alexander, Judith H. LaRosa, Helaine Bader, Susan Garfield
from New Dimensions in Women’s Health
by Linda Lewis Alexander, Judith H. LaRosa, et. al.
Jones & Bartlett Learning, LLC, 2009

Sure, any cardiovascular exercise will help you lose weight, but it will not help you lose fat fast.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

Doing high­repetition work with light weights simply makes your muscles more efficient at lifting light weights, which is a surefire way to shrink your muscles and reduce their ability to burn calories.

“The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess” by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
from The New Rules of Lifting for Women: Lift Like a Man, Look Like a Goddess
by Lou Schuler, Cassandra Forsythe, PhD, RD, Alwyn Cosgrove
Penguin Publishing Group, 2008

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Pay attention in the gym. Look at the ppl lifting vs. those doing cardio. Some of the best bodies do very little to no cardio. Lots of fat ppl do an hour of cardio everyday. I used to be one of them; running up to 12 miles daily for decades and was “skinny flabby” at 138 lbs. I’ve been weight training and eating lean proteins for 2 yrs. Although I’d like to lose more body fat, I look way better naked and I don’t have cellulite.

  • Didnt look like he used the incline on the treadmill which can add to the intensity and heartrate. But treadmill and other forms of running, cycling, and similar cardio is good for a warmup.

  • I worked out for a long time but didn’t get results because of a poor diet. I then found a website called *Next Level Diet*, finally I started seeing results

  • This is not even something people are curious about. This is just wrong. Calories burned does not even come close to cardio compared with weightlifting. The treadmill calories burned is the worst way to get an accurate measure. If you want to know an amateur will not burn more than 300 Kcal on their heaviest leg day. They can easily burn much more than that by running for an hour. The main focus of any weightlifting session is to build muscle and cardio along with diet is for creating a deficit. Both are important because in the long run, building muscles overtime will increase your metabolism so you can afford to have more calories!

  • Your heart rate should be alot higher than that. For cardio you should have kept your heart rate above 160 maintained for 30 min. A 30 min run is not out of the ordinary.

  • I did both and lost weight efficiently, but lately I am starting to hate running due to breathing problems and at the same time I am very drawn to weightlifting. Would it not hurt if I weight lift more than cardio to keep the weight loss?

  • I love these videos and I first lost Massive weight then gained in depression following divorce and you’re helping me start to see light again, thank you

  • Thank you for this! I have been beating myself up over no cardio for the past two months but I do antagonistic supersets and I don’t want any time away from the weights to do cardio and I am so happy you posted this video

  • Hey guys, I’ve lost weigh and inches fast and easy

    By following the best tips from

    Follow for best results

    Also consume healthy or in not want to stay motivated.

  • My classmates laughed when I told them I was going to melt fat with Fat Blast Factor, but then I showed them the results. Go and google Fat Blast Factor to see their reaction.

  • i think Cardio burns WAYY more calories than weightlifting. you have alot of good videos that have helped me and i use your dumbbell exercises myself. but this one i had to disagree with. first of all i don’t know how accurate the watch is how it’s calculating how much weight you’re lifting? i understand it could tell your motions/movement but strain/pressure i dont know how it can do that? and second you weren’t even going on incline on the treadmill dude. incline burns double the calories as you would going straight and you don’t even need to run on an incline you can walk and burn as much calories like 3mph for example.

  • when I do weightlifting instead of crossfit cardio, I feel like I sweat more. I would have to measure with my watch. Thank you for your video 😉

  • why burnig fat….we are not sissies or girls.!!!! you can affirm lose fat its good?? why all Gold weightlifters Maedalist winner in ALL CATEGORY ARE OBESES???….REZAZADEH ALEXEEV CHEMERKIN AND 90 PERCENT OF OTHERS SUPER(heavy) ARE…….OBESES…

  • Always do both. What is the use of a mascular and strong physique if you can get tired easily when you run or walk a mile and vice versa. The key to optimum health is to be balance

  • I hate sqauts! They are so exhausting, man. Anyway, they are really good for weight loss. Thanks for sharing. But I don’t think think that the last exercise is very useful.

  • You need them both but i personally find i lose more fat with cardio, weights give you that good shape underneath and cardio helps to reveal it. That being said diet is everything

  • More muscle burns more fat where excessive amounts of cardio raises cortisol levels, which is a stress hormone. So, doing either both in moderation or do weights in conjunction to HIIT is truly beneficial ��

  • Good video. I cant stop from telling you about ExprezSliminizer. People if you have thought of losing weight but gave up cause of frustration, anxiety, craving then ExprezSliminizer is what you should be looking for. Great techniques, amazing diet plan and constant support is what makes ExprezSliminizer unique. Get started by Searching on Google.

  • What? There is no way this is true. Unless you are walking more than you running during cardio then it probably true. Also, the most important key to loss weight is how the way you eating. It doesn’t matter what kind of exercise you do if you eat like a madman than there is no way you gonna lose weight.

  • If you paired a moderate calorie deficit of bodyweight x 16 minus 500 and one re-feed day p/wk @ maintenance w/heavy lifting 3x p/wk, you’d see great fat loss results doing no cardio at all. But cardio is still great for recovery and health wellness. One of the best types of “cardio” IMO is brisk walking. Low impact/aids in recovery/curbs hunger.

  • If you want to shed weight, you need to check out Fenoboci Diet Plan on the internet. They will make it easier to get the body you should have.

  • I swear I’ve been wanting to get back in shape for years… I can honestly say that you have given me soooooo much inspiration and motivation for this journey my man thank you.

  • I have always thought that dieting is eating only green vegetables and drinking water. NextLevelDeit proved me wrong. I am eating delicious and nutritionally rich food and still reaching my fitness goals.

  • Great point bro about the shaping of your body. I lost 75lbs with only diet so I was smaller, but body shape was the same. Gained weight back experimenting and I got lazy and fell back in love with the food. Back on the diet now but I’m going to work out this time. Good shit!

  • Simply if you’re living you are burning fat and calories. What kinda bull shit is the after effect xD
    Now metabolism is the main goal that you would want to lose it faster.

  • Finally nutritional information from a bodybuilder that makes logical sense. People hate hearing Low Fat because they automatically go to the extremes and say. But your body needs fats” to which is justifying their fried food intake. I personally eat 60-70 of my diet in carbs and 15% Fat and Protein. The only issue I have is trying to gain weight! The amount of food it takes to hit those macros is incredible!. So people who say carbs get you fat, they have no idea of the macros they are eating. Pizza isn’t a Carb! A twinkie isn’t a Carb. French Fries isn’t a Carb LOL. Most of these foods have 40% fat in them. Thanks for the good info!

  • What is the best way to lost lots of weight? I read a lot of great reviews on the net about how Custokebon Secrets can assist you lost lots of weight. Has any one tested out this popular fat burn method?

  • Did you find this video helpful? For all you gym nuts, fitness junkies and weekend warriors listening to this, what are some workout techniques and strategies that you feel have worked best for you? If you enjoyed this video, please give it a like and share it with your friends! ��

  • i lift weights and do cardio on a planned basis…iv reduced many inches but weight is being a prick in my butt,its not at all ready to lower its numbers…any suggestion to reduce the number,i wheigh 108 kgs righ now,at frst i weighed 116.
    iv lost 4 inches in thighs,2 on ches,1 on biceps,but none on tummy,pls also suggest to shred my tummy

  • I really have been trying to loose weight, and I really have been doing some research on to loose pounds thanks to bright side, and I really have been in a freak at it since then, and until now I have been lost about 57 off, and I am still trying more hard to be more healthier freak

  • Im 290lbs and i want to start losing weight by doing cardio and weights where would be the best place for a beginner to go la fitness or planet fitness?

  • I would be focusing more on the benefits of cardio to the heart. All cardio does for weight loss of create a larger calorie deficit (which you should be creating view diet anyway) so it may help you loose weight a bit faster. But resistance training is superior for retaining lean body mass, and body recomposition (leading to an overall more asthetically pleasing physique,rather than “skinny fat”)

  • Soon after I conducted my research on this diet weight which was suggested by a mate who also shed weight, I dropped around 9 pounds too. I actually do consider it aided boost that weight reduction as well as weight loss. I have observed at this moment that I am eating healthy and balanced. Find a right weight is not easy, you can research on Google. Weight program’s name is Bella Kaγozko
    good luck

  • Thnks Ragva, men make weight lifting territorial and then when u lift weights they stare but once u know what u are doing there is no turning back will this routine help me burn fat I am almost 200 pounds

  • So does he normally do circuit style weight lifting plus the cardio session at the end? I gotta keep my workouts to an hour because of a hectic work and family schedule and I can’t really do both unless I start cutting into my sleep which i’d rather not do.

  • Start off as mainly cardio and a bit of strength then slowly add more and more lifting, then slowly make it so it’s a good combo so they it’s 35% cardio then 65% strength

  • Very interesting! I have been doing a lot of basketball cardio and actually seem to be gaining weight. I have read that intense cardio raises cortisol which makes your body hold onto body fat too! I am experimenting with intermittent fasting now…namaste’ Jason:-)

  • Cool video. Have you tried ExprezSliminizer? I heard that many people have registered with them and are losing weight at the fastest rate. Google Search ExprezSliminizer.

  • Great video! I recently posted one on cardio VS weights check it out and subscribe to my channel ������

  • I eat well and do strength tanning everyday and I mean I’m not looking to be a size 2 I just wanna be stronger and be healthier and I’m honestly feeling super good and I eat well but also don’t deprive myslef!

  • 40 minutes on a treadmill / 502 calories burned is 12.55 calories/min. The screen said 13 calories/minute. Whatever. The weights was 44 minutes / 559 calories burned is 13.97 calories/min. Why did it report 3 calories / minute on the screen? Looks like no difference? Let’s take a look… Assuming a 1.5 calories/min difference, and assuming it takes 3500 calories to burn a pound of fat, that’s a… 279 minutes of treadmill or 250 minutes weightlifting. 4 to 4.7 hours. The difference does add up.

  • I am cutting right now. Daily I do 20 to 15 min cardio and 20 minute weight training and it works great for me. I am seeing fast results. I also workout in fasting state and then again before dinner.

  • Check out our video explaining some stomach exercises and walking plans to lose weight:

  • In order to be comparable, you needed to do the HIIT at the same intensity as the lifting, so you needed to incline that treadmill to 10 deg. HIIT means you are at RPE 10, so waaaaaay higher than 140 BPM.

  • You never need to bulk. And YOU REALLY do not need to EAT as MUCH as YOU think..Even WHEN lifting weights.. IF YOU CANT build MORE muscles and you got like no bodyfat at all. Then you need to EAT at LEAST 500calories more. Until YOU hit a platoe. And continue to slowly raising THE calories after each platoe. Ohh my telephone keeps ON capslocking etc. And i dont give A fuck. You will save lots of money THAT way

  • Lol Thanls fellas you’ve he;ped me a lot and you guys are very good and very funny but less of the profanity please……keep up the good work

  • I just ate lot Of Chicken and Baked potato’s  on my last cut I cant remember what else ate but anyway Managed to Cut 77lbs in 2 months from 340-265lbs or so.  Strange thing was even though I was running mountains and stuff 4+miles a day and was lifting hard the crazy thing is my Strength went way up I was quite surprised considering how much cardio I was doing I mean I sprinted every hill I came to lol.   Only bad thing that came from that fast of loss was became Anemic.

  • All those hours days weeks years lifting boring chunks of metal and counting calories eating plain boring foods when you when you could learn a craft skill like boxing �� or Martial arts or learn to play a
    musical instrument �� ��

  • Yea muscle burns fat. You know fat also burns fat? A pound of fat requires 2kcal a day to maintain while a pound of muscle requires 6kcal. Not that much of a difference if you ask me unless you’re a freak of nature who’s able to put on 100 pounds of pure muscle. Remember a pound of fat is roughly equivalent to 3500 kcal. Fat loss requires a caloric deficit. Steady state cardio and diet are ESSENTIAL. HIIT cardio does have an after burn effect. But how much? Roughly 30 kcal. But can an average person do an hour of PROPER HIIT cardio for an hour straight? No freaking way. Steady state cardio burns a lot more calories because you can keep it up for a lot longer.

  • I GOT 2KG OF LEAN MUSCLE MASS IN ONE MONTH!!! I simply visited website called Next Level Diet and they provided me with diet plan, training plan along with amazing fitness and nutrition tips. Believe me, it’s just amazing!!! #*Next Level Diet*

  • So your theory is that by reducing saturated fat you get a better fat loss… maybe that’s why vegans tend to be more skinnier than most people.
    There are studies that support that saturated fat can provoque insulin resistance.

  • Best practice based on science is to do both. Always start with weights and burn up your glycogen storage(30-60 mins), then hop on the tredmill or bike and go for another 30 minutes. You body will be in a fat burning state when you go into cardio.

  • hey raghav…. I really like the way u think…. but bcoz I am a girl and do weight training and I did get tonnes muscles which I think look good… I am also trying to reduce fat… but I always keep getting scold upon and becoz I have a broad and muscular built since I was a kid… pitting on muscle mass is really easy for me some how…. I love weight training… and I wanna get in shape… but obviously only cardio will take me ages…. do u think girls with slight muscle shapes.. well tonnes muscles and strength is that horrible??? my idea of being fit… is not being thin and skinny.. for me fitness is strength lean body and tonnes muscles…. plz let me know if u think I’m wrong… coz Dats all I get to hear from ppl around me..

  • doing a combo of cardio and weight lifting along with a HIIT workout once a week (my diet was in check) i lost 70 pounds in about 9 months

  • If you are planning on doing cardio and you are overweight do not run bc that much weight on ur feet will cause issues later on it’s best to walk u still lose weight regardless you should do some research on it so you know how to do it right and what you are not suppose to do.

  • They laughed when I told them I would shed fat with Stupid Simple Slimming, but then they saw the results. Go google Stupid Simple Slimming to see their reaction. (It was epic!)

  • How many calories you burn during a activity is not based on the heart rate. It is more about how much weight you move a given distance or how far a distance you move a given weight. So if your cardiovascular system is good, say you are a elite runner. You will be able to burn more calories in a certain time while running because your fitness allows you tu run faster. This guy is probably a lot better at weightlifting then he is at running an therefore he can burn more calories in the gym.

  • Well i need cardio especially Fighting movement not to lose IT you know what i mean cause i am a Warrior So i keep IT half half calories Are good Aš much you burn them

  • I have a high level of cortisol hormone and I can tell you that that this hormone will prevent you from losing weight and also gaining muscles. It is very unfortunate also I want to lower my body fat and I’m also somatotype endomorph which means easier fat and muscle gain. It is like a curse probably one of the worst combination to lose weight even though that I do 3x times a week weight lifting about 50minutes (with 45 second rest between sets) and 20-30minutes cardio on top of that + 30 minutes low intensity cardio after waking up before breakfast on sunday. And no weight loss, no fat loss not a smaller belly (aka fitting into smaller pants. Been working since November 2018. I have forgot to add. Daily intake is about 2200kcal with carbs 200-250g not more.

  • My weight has been dropping 5 pounds every week by following ExprezSliminizer products. Try it out for great and effective results.

  • Gday mate. I’m a track athlete. When I train for speed work, which is high intensity, the heart rate should be around 180 bpm. With a heart rate around 129 bpm that is under what most marathon athletes would race and train at. What I’m trying to get at is that at 129 bpm you are a lot less effective and should have been better off taking some rest before going from the weights to the treadmill.

  • Weight loss green store tea works!! I lose 2 pounds in 14 days. I eat healthy and work out every other day. I highly recommended for people that has constipation problems.I am purchasing my second order now:)

  • Anyone know what is Custokebon Secrets about? I hear most people lost a lot of weight with Custokebon Secrets (do a google search).

  • Website called Next Level Diet is the best for your body transformation. I lost 20kg by following their diet plan (I also had cheat meals) and training plan.

  • I don’t agree with his conclusion. He could have easily increased his average heart rate on the treadmill to 150 and made it steady by increasing the incline if he wasn’t already tired from the weight lifting. I do 30 minute regularly at 150 beats and it’s very easy. Also you can do cardio every day if you wanted to unlike weights. Nothing against weights I do them regularly too. But can’t beat cardio for burning calories