5 Methods to Use-up More Calories On Your Strength Session

 

The FASTEST Way to Burn Fat (And Stay Lean!)

Video taken from the channel: Calisthenicmovement


 

Why Strength Training Will Increase Fat Loss on a Diet

Video taken from the channel: Kinobody


 

How Many Calories Does Lifting Weights Burn? How to Burn the Most Fat And Get Ripped Year Round?

Video taken from the channel: Greg Doucette


 

Cardio or Weights | Which BURNS more calories? ��

Video taken from the channel: Chloe Ting


Since the days of Jane Fonda workout videos, aerobic exercise has been crowned as king when it comes to weight loss. Running, biking, swimming and aerobics have all been widely cited as the best ways to burn calories. Recent research, however, offers credence to another method: resistance training. In fact, a new study out of.

But with the right approach, you can boost your core workouts and set the stage to achieve amazing abs from your living room. Here, Geoff Tripp, CSCS, certified personal trainer and head of fitness at Trainiac, shares five simple strategies to help you whittle down your middle by burning more calories during your at-home ab workouts. Adding muscle to your frame will help increase your resting metabolism, making your body burn more calories even when you’re at rest. Incorporate three days of strength training into your weekly. Intensive strength training will put extra stress on the muscles involved in each of the exercises.

In order to recover from the workout session, your body needs to work up a whole lot more energy, meaning that you will burn a load of extra calories in the aftermath. While you might want to dedicate your entire session to weight training, you. Though you’re burning calories all the time simply by doing your normal daily activities, exercise can help you burn even more.

The amount depends on the type of exercise and how long you do it.METs are calculated by multiplying 3.5 milliliters of oxygen per kilogram of body weight by the number of minutes of activity. Yet you can improve your core workouts with the right approach, and set the stage to achieve impressive abs from your living room. Here Geoff Tripp, CSCS, Trainiac’s accredited personal trainer and fitness manager, shares five clear techniques to help you whitewash your middle by burning more calories during your workouts at home. 1.

Running burns the most calories per hour, but that doesn’t mean it’s the only exercise with a high calorie burn. Things like swimming, HIIT workouts, and jumping rope are all good options, too. A step class can burn serious calories — exactly how many you burn in 20 minutes of class depends on your size and intensity.

Twenty minutes of any. The Burning Edge: Improved cardiovascular fitness, strength, agility, power and flexibility plus reduced levels of stress are just a few of the possible gains for $20–$25 per session. Anecdotal reports indicate that boot-camp workouts also burn more calories because they tax the body’s major energy systems. Keeping your shoulders square, pull the ends of the band by your ribcage toward your hips, keeping your elbows close to your body.

As you pull the ends, focus on squeezing your shoulder blades together at the top of the movement.

List of related literature:

To put it into perspective, the average person can burn about 10 calories per minute during a moderate intensity aerobic activity, less if they work at a lower intensity.

“A Guide To Flexible Dieting” by Lyle McDonald
from A Guide To Flexible Dieting
by Lyle McDonald
Lyle McDonald, 2005

I have saved all these for last, because I think aerobic routines should be done first.

“Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health” by Andrew Weil
from Natural Health, Natural Medicine: The Complete Guide to Wellness and Self-Care for Optimum Health
by Andrew Weil
Houghton Mifflin, 2004

Parameters that influence overload in resistance training include intensity, sets, repetitions per set, frequency of sessions/week, duration of training (in weeks), rest, and reversibility.

“Guccione's Geriatric Physical Therapy E-Book” by Dale Avers, Rita Wong
from Guccione’s Geriatric Physical Therapy E-Book
by Dale Avers, Rita Wong
Elsevier Health Sciences, 2019

To increase the overall energy expenditure (the amount of calories burned), these workouts are designed to be performed as circuits, where you move from one exercise to the next with minimal rest time between each exercise.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

I could measure the intensity of the workout by estimating the number of calories I burned.

“Handbook of Evidence-Based Practices for Emotional and Behavioral Disorders: Applications in Schools” by Hill M. Walker, Frank M. Gresham, James M. Kauffman
from Handbook of Evidence-Based Practices for Emotional and Behavioral Disorders: Applications in Schools
by Hill M. Walker, Frank M. Gresham, James M. Kauffman
Guilford Publications, 2015

5 Anaerobic training such as sprint intensity training (SIT) or high-intensity interval training (HIIT) builds and maintains muscle mass, speed, stimulating hormone production, and a healthy metabolism.

“Integrative and Functional Medical Nutrition Therapy: Principles and Practices” by Diana Noland, Jeanne A. Drisko, Leigh Wagner
from Integrative and Functional Medical Nutrition Therapy: Principles and Practices
by Diana Noland, Jeanne A. Drisko, Leigh Wagner
Springer International Publishing, 2020

I believe the best of these is high-intensity interval training, which I have discussed last.

“The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body” by Jeffry S. Life
from The Life Plan: How Any Man Can Achieve Lasting Health, Great Sex, and a Stronger, Leaner Body
by Jeffry S. Life
Atria Books, 2011

The most common sources of resistance for strength training exercises are gravity, inertia, friction, fluid resistance, and elasticity.

“Essentials of Strength Training and Conditioning” by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
from Essentials of Strength Training and Conditioning
by Thomas R. Baechle, Roger W. Earle, National Strength & Conditioning Association (U.S.)
Human Kinetics, 2008

I therefore do not advocate doing each strength training exercise “as fast as possible.”

“Complete Book of Throws” by L. Jay Silvester, Jay Silvester
from Complete Book of Throws
by L. Jay Silvester, Jay Silvester
Human Kinetics, 2003

Journal of Strength and Conditioning Research.

“NSCA's Guide to Program Design” by NSCA -National Strength & Conditioning Association, Jay Hoffman
from NSCA’s Guide to Program Design
by NSCA -National Strength & Conditioning Association, Jay Hoffman
Human Kinetics, Incorporated, 2011

Alexia Lewis RD

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

[email protected]

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37 comments

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  • Cardio very much also depends on intensity, in a 45min run for me I burn 500+ with my pace and intensity(but also factor in that in a cc and track runner)

  • Where`s the girl in the thumbnail?
    driving people to ur videos by giving false girl`s pics on thumbnails? This what you come down to? Well i did come to your video… but i`m gonna leave this bad comment and give u a thumbs down.
    Stop fooling people man

  • I think it’s best to do a mix of both. Although I know so many guys who only do weights and avoid cardio, and women who just do cardio….

  • I like to do cardio and then to lower my heart rate do low intensity weight lifting. A mix of the two for 30 minutes makes a great workout

  • They found that doing 15″kettle bell snatch with 16 kg and 15″ rest for 20 minutes you burn about 400kcal.so maybe is more than coach greg says

  • Hey Greg! I have a question. So I’ve noticed you like to eat late. I too like to eat late but usually I can’t because it’s passed my 8 hour eating window. Now you probably start eating much later than I do. I usually start around noon (I have school so I wake up around 6:30) while you start at maybe 3 or 4pm making your window shut at around 10-11. In a lot of your Vlogs you eat later than that. Like in one of your videos you ate cheese quesadillas at 2:30 am lol. Is that because you started late? Or do you not care about your eating window? In that same video you said to never go to bed on an empty stomach which I often do because of my window but what should I do? Is the eating window really that important? Should I not go to bed with an empty stomach? Please respond! I need your help! Thanks so much! I’m a huge fan btw.

  • How do people think Greg isn’t natural when they think people like Chris Jones, Brandon Carter, Christian Guzman are natural. They all have more impressive physiques than Greg yet Greg is the one bashed on for being on the juice

  • I LOVE YOU CHLOE AND YOUR WORKOUTS i was doing one of your intense ab workouts after my 2 week shred because online class just started so i need to workout my abs to maintain the muscles i have but then huhu i didnt expect that it gets even better than my after picture of the 2 weeks shred and it was really working for me even if its just for 10 mins. and its TOTALLY INTENSE LIKE MY ABS WE’RE REALLY BURNING
    thanks to you, your videos helped a lot to have my body goals specifically the 11 definition look (working for that) and I would never stop working out promises

  • Hello mam,
    My initial weight was 88kgs…i lost 17 kgs in 8 months..now i am 72 kgs..but from past 3 months i am not able to loose weight..pls suggest what kind of exercises to follow..

  • I always had a question that are weights bad for long term,do they have side effects?
    Btw i love ur workouts ALOT love from india��������

  • Yeah but maybe weightlifting doesn’t burn that much calories but sleeping and repairing muscles requires a lot of calories. I mean think about how much energy a pro bodybuilders muscles require? Though I agree 1 hour of cardio will burn more calories short term rather than an intense 1 hour workout

  • Ma’am I want to loose 25 kgs I am daily walking 4 km and running 2km everyday and having a good diet! Can I loose that much weight by cardio?

  • Short answer
    Both do but cardio burns more and should be done often if you are trying to loose weight and weighted with low cardio if you want to build muscle

  • In standing position touch to ground yoga trainer say chest up and back straight but in Jefferson curl it is rounded I am confused

  • This is one of the reasons I got into training with Kettlebells, Clubbells and Macebells rather than weight training. The muscle building is much slower as progressive overload isn’t as finite but it’s a great full body workout that gives cardio alongside strength training.

  • One individual study doesn’t make “scientific literature”, you need between 3-5 more studies of support. That’s learnt the first day at college. Just saying.

  • Doubt you’ll see this late after you posted but if you wear your watch on the bottom of your wrist it will give you a more accurate reading because your pulse will be stronger there

  • As a trainer, I have to say that although you burned more calories during cardio, it’s the STRENGTH TRAINING that continues to burn calories even after you stop exercising. No more calories are burned after you stop cardio! And yes, cardio is good for you, but in the long run, it’s PROPER strength training that will prevent injuries and falling. Focusing on burning calories is just a small part of why one should work out. Being strong and having PROPER body movement patterns is what will add to your quality of life.

  • Can’t think of anything to comment so I’m just going to post a pancake recipe.
    1 1/2 cups milk
    1 egg
    2 teaspoons vanilla extract
    1 tsp of cum
    2 cups White Wings self-raising flour
    1/4 teaspoon bicarbonate of soda
    1/3 cup caster sugar
    25g butter, melted
    Whisk milk, egg and vanilla together in a jug. Sift flour and bicarbonate of soda into a bowl. Stir in sugar. Make a well in centre. Add milk mixture. Whisk until just combined.
    Step 2

    Heat a large non-stick frying pan over medium heat. Brush pan with butter. Using 1/4 cup mixture per pancake, cook 2 pancakes for 3 to 4 minutes or until bubbles appear on surface. Turn and cook for 3 minutes or until cooked through. Transfer to a plate. Cover loosely with foil to keep warm. Repeat with remaining mixture, brushing pan with butter between batches. Serve.

  • I have a very important and urgent question to anyone that can help me.
    So I understand when you workout, the reverse pyramid training is very
    efficient. So for example lets say I lift 45 pound dumbbells for bench
    press as my heaviest set for 8 reps. Then I lift 40 pound dumbbells for
    10 reps and then I lift 35 pound dumbbells for 12 reps. My question is
    that instead of going down in weight and increasing in reps, should I or
    can I just leave the weight the same[45 pound dumbbells] and just do 3
    sets of 10, 8, and 6 reps? Like what would be more effective and better?
    Lifting heaviest first then gradually decreasing the weight but
    increasing in reps or lifting heaviest weight and maintaining and
    staying on that weight but for lowering the reps as you progress? Thank
    you so much for your time.

  • Thank you Chloe for making this video! I was always so discouraged to find that I only burned 250-300 cals per workout session and always think that maybe my metabolism is not normal. But seeing you try it out yourself, I can see that I am burning em cals quite well! Thanks so much from the bottom of my heart, because of you I feel motivated to keep my workout schedule up!

  • Its still astonish me just how a lot of people have no clue about Fenoboci Diet Plan even though a lot of people with it. Thanks to my personal mate who told me about this. I’ve lost lots of weight.

  • Weights do I’m certified I know. The reason weights burn more calories is because the more muscle you have, the more you burn naturally because the more muscle the higher metabolism. Cardio is just good for your heart but not the best for fat loss. People often confuse fat loss and weight loss. Cardio makes you flat and weight makes you toned and it accentuates curves

  • I wanted to clear something for people that want to loose weight cardio might seem as the most effective option because of the calories loosing but ITS REALLY IMORTANT TO DO STRENGHT WORKOUT AS WELL because if you only do cardio + you are obviously in a calorie deficit to loose weight you start loosing body mass fat and this is really dangerous because it’s not the same as the body fat percentage, the first one is counting your bones etc. so it’s not a good indicator that is why is so important to do strength workouts to loose weight in a healthy weight and focus more on your measures rather than your weight as an indicator. I hope you guys read this and give it a like so Chloe might do some body strenght (maybe lifting some small weights ) workouts for healthy fat loose

  • If you eat the same amount of calories but lower your carb % intake, your metabolism stays the same and you wont be hungry but your insulin drastically reduces, making you store less fat. This way you dont have to starve yourself and youll lose weight quickly.

  • From my understanding, if you do cardio and weight lifting together, it is counter productive. Basically, cardio=mass loss while weight lifting = mass gain.

    So my problem is, I am trying to grow my glutes and have been working out with weights for like the last 3 months and I have seen some results. But I know cardio is good for your heart and overall health and although I am not fat, I would like to lose maybe 2 or 3 kilos to achieve a more slender & fit look.

    How should I implement my cardio? Should I leave 48h in between my weight lifting and cardio workouts? I’ve also heard HIIT has less of an impact on your mass gain compared to steady cardio.

    I would love any advice from anyone knowledgeable on this subject

  • in my personal experience weights all the way. Weightlifting helped with fat loss and improved my physique so much and doing HIIT for years didn’t do that. a HIIT session may burn more calories during the actual session but then the fat loss stops but when you build muscle thru weights your muscles continue the fat burn for literally hours afterward. Also, in all honesty chloe ting has incredible muscle mass (and that’s what allows her to eat so much which is AWESOME) as you can see from dexa scans she has shown on her channel. Because people are always asking for at home workouts, that’s what she publishes a lot of, but it’s not really at all what has given her her physique. if you watch natacha ocean’s video ” 1 hr calorie blast challenge” you’ll see she really goes into the science of it too

  • 1. Running on a treadmill is easier than outdoors. Interval training is unsuitable for this test, because the intensity is not maintained over a long period of time. Not sprinting, but running faster than a jogger for 30 minutes without a break.

    2. A watch cannot measure your burned calories. Everyone has a different metabolism and burns calories differently. This watch measures the same for all people.

    3. It depends not only on how many calories are burned, but also which ones. Fat during cardio or carbohydrates during weight training. Weights cannot burn fat. Body fat only burns when oxygen is the primary source of energy and not glycogen when training with weights.

    This test cannot serve as evidence.

  • Since I started doing weights I lost a lot of fat, got more defined, toned. I like cardio but with a healthy eating for me the weights are enough. I dont like to be thin(my preference)…

  • If I am fat now and have lots of extra pounds, should I first do cardio
    Burn some fat first and then turn to resistance training

    Or can I directly take on to do resistance training?

  • What about those YouTubers, including athleanx, who post barbell or dumbell complexes and say do it instead of cardio? Should i stick to normal weight training and steady state cardio, or do these exercise complexes and hitt cardio 30 seconds on 10 seconds off to maximize calories burnt?

  • is it only me who thinks burning 300-400 calories every session is pretty good? Of course you add cardio if you’re trying to mantain or cut

  • Coach, I have been working out without break for over a year now. I went from 104 kgs to 77 kgs. I rarely did cardio. I am still at 20%+ body fat. If only i would have found you before i might have reached 15-16% body fat. Most people i listened to when i started working out said cardio is worthless. I feel so stupid listening to them now. More people need to listen to you coach! Love you for the great work you do.

  • What’s interesting is how inefficient anaerobic respiration is. It’s supposed to produce a net gain of 2 ATP molecules from 1 glucose molecule. Meanwhile in aerobic respiration 1 glucose molecule can supposedly produce 30-36 ATP. And compared to steady cardio I guess we can say that lifting is around 16% time utilization (40 sec TUT + 180 sec rest), while steady cardio is 100%. But even if we round it down to 10%, that’s still only a tenfold difference compared to cardio, while the efficiency of energy generation is supposed to be at least 15-fold more wasteful. But I’m not saying lifting burns a lot of calories, since I’m in good shape and I can easily do 2-3 hour bike rides at a fast pace while I couldn’t do more than a few sets of squats. I’d be just curious how does the inefficiency of anaerob energy generation factor in.

  • Summer bodies are made in winter. I am making mine, what about you? You can create training and meal plan yourself, or you can save your time and visit NextLevelDiet. You chose

  • Guys I need motivation! I am 36 years old and still a virgin and yes i know what a lot of you are thinking out there, i am too old and way past my prime but the way i look at it is its better now then never.. So recently I have decided to change my entire body and get the body of my dreams and in the process also go out and talk to women.. I want to look like Greg! however I am far away from that I am 350 pounds at only 5’8 and yes I know what you guys may be thinking im way too fat to get in shape.. but again I wanna stay optimistic I was 380 pounds just 2 weeks ago and i lost 30 pounds! I will not stop until I am 180 pounds of lean muscle and 10% body fat.. I know a lot of you folks may think I am too old and too fat.. But I believe in myself! I hope you guys can support me with this. Lets do this!

  • A lot of people are mentioning the bird from Aladin. For me, the first voice that comes to mind is Gilbert Gottfried. �� I like his energy tho