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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112 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

  • Lifting builds the machines that burn calories during cardio. Muscle mass burns calories during cardio, lifting builds muscle mass. They work together.

  • Doing burpees for 1 minute burns more calories than lifting 400kg for ten reps?
    There is something wrong with the physics of this world.

  • I went back training and boxing yesterday and used my apple watch to monitor my consume, 25 mins for back burned 221 cal, and 1165 for boxing about 75 mins shadow boxing, the number does not lie, u r perfectly right.

    The only drawback is I cannot keep working like this because I am too tired after this

  • Wow. Now it’s justified that fat people in the gym are literally wasting their time. Like what I tell em, If you have want lose fat, diet and do fckng cardio!

  • Hey Chloe, I dont know if you made a gym workout routine program. But I dont know what I should do when I go to the gym. Can you please make a video. Please dont feel pressured:)
    Thank you <3 (like weights and cardio)

  • I do sprinting everyday and do strength training 4 days a week. best results for me anyway. �� and well you can say I walk everyday too in order to get to the track. I follow his advice and add a little of mine in and I stay lean and muscular. Thanks Greg!!!

  • I only like potatoes, chicken, pork, rice, beef, cheese, bananas, bread and cabbage. That’s litrally all the food I like. I was raised on chocolate and crisps so I had a bad relationship with food, suppose I still have. I’ve gone from 199lbs down to 129lbs but I’ve been struggling trying to gain muscle the last 2 months and it’s getting frustrating as hell. What can I do to gain muscle? I weight train 3 days a week and do boxing 3 days a week, resting on Sunday. I don’t want to throw away nearly 2 years hard work. Should I just give up trying to gain and maintain what I’ve got? Please help me.

  • “This is going to be a really valuable video” Every video I make (animated book reviews) aims for this to be the headline. Giving value to your viewers is the best way to go viral, congrats on 200k subs, and I can’t wait to see you hit 500k:)

  • What do you usually do at the gym? I’m a naturally skinny person but i have a fat belly and no butt ������ can you help me out please. I’m already following your hourglass workout challenge

  • @Calisthenicmovement Hello Alex, I was a very active person. And was able to build a lot of muscle easily once I incorporated intense training. Losing weight was also quite easy for me when I changed my diet and continued exercising +HIIT. My height is 184cm and I had around 80kg fat free mass at that time. However, 1.5 year ago I had a very stressful time during my MSc and developed an autoimmune hypothyroid disease. Although with the help of my doctor, I supplement back my thyroid hormone levels, I have gained like 20 kg of fat during that period. In my current hypothyroid condition, it is impossible for me to do the heavy exercises I did before. My body simply can not handle the metabolic stress. I can only do 1/3 of my previous exercise plans and eat 1/2 of the calories I was previously eating. I still can not lose any weight. At least I stoped gaining more weight.
    But I was wondering if you have any suggestions or any plans specifically designed for people like me (hypothyroid disease). Although I am a PhD student in molecular mechanisms of diseases, I really feel like I need some help with my current problem. Please reply if there is anything you can do or suggest.

  • I knew it. I listened to all the fitness “gurus” and tried to burn fat with weight lifting. I was skeptical but I gave it the benefit of the doubt. They must know something right? But fucking surprise, surprise, over the course of six months, I just packed on muscle and gained weight (In a Deficit). Then I plateaued in weight for six months. I just started a LISS program and I lost 10 pounds in 3 weeks. Crazy because so far I’m retaining the same muscle and strength gains so far. Should have just done what worked in high school sports in the first place. Which was running.

  • Lifting weights has an afterburn effect depending on how hard you work in the gym. If you tore a lot of muscle tissue, your body will burn a decent amount of calories rebuilding.

  • Is your body weight getting factored in as well in your leg day? I get that it won’t add that much but the data seems biased to intentionally be lower

  • Ha! awesome fact checking thanks for doing all that research to assess how much calories is burned during those exercises! Thanks a lot that’s what i needed this week. And now that i started focusing more on cardio as i got some weird back pain so couldn’t do weights, after 3 sessions of 30 minutes of cross trainer in consecutive daily sessions i look 10 times better than after 3 weeks of weights based workouts O.O 3 days of cardio and effects are amazing…. mind blown. And the best part is that i dont have to take a day off to recover from sore muslces like happens after running i can do 30 minutes of cross trainer and feel tired after working out and the go again the next day but after 30 minutes of running i would need an ice bath and 2 days of a break. so i think this will be a good progression for me to go back to running in a good physical form. As running requires a person to be fit, you shouldnt really try getting fit by running if you have been sitting on your bum all day every day its a recipe for tendon injury which take many years to heal or they just dont. (speaking from experience)

  • Hi Greg! Is Intermittent Fasting the same for people who workout in the morning? What would you recommend in that situation? Cheers!

  • Hi there, I want to know if Custokebon Secrets, will work for me? I see lots of people keep on talking about this popular lose weight diet plan.

  • Does Custokebon Secrets really work? I notice lots of people keep on talking about Custokebon Secrets. But Im uncertain if it’s good enough to lost tons of weight.

  • Do anyone know about Custokebon Secrets? Does it work? I hear lots of people burn their weight with this popular weight loss secrets.

  • I have seen great results from lifting weights, and now that I discovered your Hiit programs, I see results too. With weights I felt like my muscle was growing bigger, but with Hiit I felt like I was leaning up. So now I am going to combine your Hiit workouts with weights, I think the results can be amazing!

  • A beginner question: Greg, how do I know how much kalories I burn on my cardio? Cause I can not trust the machines at the gym.
    How do I calculate? Approximately…

  • Imagine thinking weight lifting burns a lot of calories and relying on a piece of shit watch, smh. I did bike ride cardio for a week and lost more weight than I could in 2 weeks just strength training

  • I dont think that Intermittent Fasting would work for me since I constantly have excessive amount of stomach acid, its just burning like hell if I went of my daily eating habit

  • This video has good information, but I’m
    confused about the best diet plan that I need to use, only because I
    have never used any. Anyone tried the Fenoboci Diet Plan? I have noticed
    many folks mention great things about Fenoboci Diet Plan.

  • kinobody still don’t know how to figure out my how much i have to eat to loss body fat,i purchase 2 of your program but still can”t figure it out,can you help me

  • only my Muslim friends know that we do 16-18 hour fasts 1 whole month a year and today is probably the last fast of the year and I have been fasting for 29 straight days but i didn’t lose weight as I have stopped cycling but my weight didn’t increase so I see this as an absolute win

  • I love this fat burner product and even though Weight Loss Green Store Tea has only been a few days since I have gotten it I feel a difference already in my eating habits. I am just not as hungry and it is amazing!!! I definitely recommend everyone try this!

  • Actually the more muscle you have the more calories you burn during exercise. However, while we sit on our asses it makes no difference.

  • From doing a cardio based sport for 10 years and now lifting weights for 12, I 100% agree with Greg. I’ ve had to start mixing in cardio along with lifting weights to lower my BF. I’m glad I did because I forgot how great you feel after a cardio workout.

  • The more muscle you have the more calories you will burn through the day. Muscle burns calories.
    But the activity of lifting weights doesn’t burn much while you are doing it…but it is greater with more muscle.

  • Sorry, I hear you talking about your heart rate being the reason of the amount of calories burned, please know each person has a target heart rate for weight loss for example I can lose more fat at 130 bpm rather than on 170 or even 200 bpm

  • the thing i like about strength training 3 days a week is that i feel so much better compared to do higher volume say 5 days a week…the pump you get doing higher volume more frequently is amazing but id feel so flat and deflated if i were to take a couple days off from the gym with the strength training i always feel like my muscles are full

  • Haven’t used the whole weight loss gren store tea bottle, about a weeks worth left but it has seemed to reduce myfat. My weight has decreased and I look more defined, especially in the arms and abs.

  • I was a cardio junkie running ultra races and eating high carbs no protein. I changed my tune bc I was gaining weight when I stopped running that much..So now, I do the tried and true dvds The Firm Workout and cut carbs and added protein and lost 9 lbs. Thanks for sharing! You are all heart!

  • Coach Greg, I thought that lifting weights actually burns more calories than LISS and your explanation makes a lot of sense. I may miss something here but there are two ways you can burn calories while lifting weights. Indeed, your body needs energy to repair damage to your muscle or build new muscle. That may be a lot more energy. Also, the more tension your muscles are producing the more energy they must burn. Otherwise, following your formula, when I do static squat I burn 0 calory because there is 0 meter of movement/ That is obviously not the case. Therefore, I must burn more calory when doing 200kg squat than 100kg squat. However, that should not make for the huge difference in volume between lifting weights and LISS.

  • I have a problem that makes me too flexible and some times it makes my shoulder blades pop up while doing push ups. How can I correct that?

  • Your very weak and tiny for peds. You have no scientific back up for anything you say. You have no education on “what you do”. Which is hide behind peds when you say your “not working out for 3 months.” Lol

  • These guys are good and mostly give accurate info, but I find rather misleading pushing the “FasTiNg BoOsTS yOuR MetABoLism” crap and barely mentioning it can help with sustained energy deficit, which is the only reason why it may even work.

  • I’ve been doing the warrior shredding program and it works perfectly. I’ve actually gained muscle and lost weight. I really like the strength training part of the program. Believe it or not my chest has grown quite a bit and my bench press has gone up probably 15%. I’m much thinner too and I look less puffy. Also only going to the gym three times a week has also helped, I think I used to overdo it, but getting lots of rest seems to help more.

  • After You Cardio do can did crunches on the abs machine. My dad has legs like a female deer, he does look like a women. I did leg presses to increase muscle but I lost some of it (yes, I’m in personal training and I don’t do the workouts well, it’s too short and weak)

  • Hey Greg,
    I currently have a lower-back injury, which is why i don’t want to lift heavy weights at the moment.
    A few days ago i started cutting and now my question is if its possible to prevent muscle loss on my cut, just by doing bodyweight training?
    Thanks for your answer and by the way i really enjoy your videos and your whole philosophy 😉

  • I am very interested in your programs but before signing up I want to know why you no longer translate into Spanish as you did in previous ones, if when you acquire the course you have it translated? and I also want to know if with the course sporadic advice can be obtained to resolve doubts or particular cases

  • What about that 24hrs after workout period when your protein synthesis rise? Wouldn’t that be counterproductive to make an Intermittent fasting on the day post workout? You also praise on low fat foods because of the ratio, but wouldn’t the fat help promote anabolism due to hormonal levels?

  • I’m not sure if this is the best way to get a hold of him but I’m curious to hear your opinion on if you think Intermittent Fasting could be a good approach for a CrossFit athlete. I know most people’s opinions on CrossFit and I’m not here to discuss the different types of fitness but I would really like to know your opinion as to if you think Intermittent Fasting could work for someone who is working out anywhere from 1-2 times per day? I really want to give this a shot but I’m concerned I will not be giving my body enough to make it through anywhere from 1-4 hours of training a day.
    Thoughts?

  • you talk to much in all your videos like every single one. i watch a bunch of these fitness channels…but you just keep running your mouth…..stfu please your annoying do more caveman shit

  • Strenght training while cutting your calories requires massive effort. Because its kind of contradictory. You either cut calories and as a result train with less weight (definition) or increase calories intake and as a result do strenght training (bulking). This is what i have experienced, please reply back to add some knowledge. Keep it up.greg, best regards from Uruguay.

  • Whats the energy transfer efficiency though. Your body might only be 50 percent efficient at turning food calories into weight moving calories, which would mean you would burn twice as much as what he says here. I don’t know the actual efficiency but didn’t hear him mention it, just a thought.

  • That’s crazy on the arch machine at planet fitness I burned 502 in 32 minutes, I was sweating so hard I didn’t take any breaks lol it was so worth it though I felt amped

  • I started a 20H fast and 4H feed window. im 15 and have a calorie deficit of 1760 calories. Aroumd how much body fat would I loose on this cut if I do this for 1 a month and a half?

  • He’s not on juice! All of you saying this need to put in 10 years of heavy lifting 5 days a week and simply eating normally and you will have a far different opinion.

  • Hey Chole, love from India �� your videos has inspired me to start exercising daily. I Wanted to loose some weight but i use to get bored to start doing it. But after watching your videos, I started working out daily without skipping a day. And i found drastic result. Tysm������

  • Yup. It’s only +5 calories per pound per day. And, considering most people can only gain +1 pound of muscle per month, it’s not much at all.

  • I started watching your vids because my half cosson sorry was doing your workouts and encutege sorry me to do your workout. I love you your one of my favorite YouTubers

  • I needed to lose a lot of weight in the shortest amount of time possible and this helped me get myself in shape. I really wanted something to help me deal with the unexpected slowing down of my metabolism. Weight loss green store tea did well and continues to assist me in reaching the weight that I want.

  • @Kinobody what about you all you talk about is fat lose and you don’t show your muscle growth So you talk all about losing fat with I.F getting low to 6.9 % but you look skinny AF you look the same way you did a year ago!! So how muscle have you gain in these past years/months/weeks because I just watched all your videos and you still look like a chop stick!!

  • Get a fooking fitness tracker people!

    Input calories as accurate and honest as possible, let it track the calories you burn

    Yes, they are not perfect

    But they are fairly close and actually line up with all the numbers coach Greg just gave

  • Ya exactly…Cardio is the best if you want to burn fat…and once you’ve burned all the fat in your body now you can start doing weight lifting to get muscles and abs e.t.c

  • The video is great, thank you so much! I just want to ask, so if it’s a personal preference and they burn the same amount of calories, if I want to loose fat, then I would choose LISS, but if I wanted to burn glycogen, then I would choose hit, the question then is, why would I want to burn glycogen over fat? i.e. how’s it different loosing glycogen over fat on the body? Thanks!!!

  • Ive never really lost fat the past 2 yrs, and dis was doing squats and pushups everyday, so here i am surprised asf that all i had to do to lose weight was to not eat those donuts my parents give me after school and not eat breakfast.

  • your heart rate does not determine how many calories you burn. watches or calorie burn apps are more inaccurate than a baby doing math….not even an iron man competitor burns 200 calories in 30min. why da hell is she so popular?

  • I helped my son to loose 15 kg weight in 3 to 4 months despite eating reasonably well. I made one of my yoga student, pencil thin, another girl not really slim, but from excessively fat to ok. And once I lost 3 kgs in a week. Actually wight loss and being lean is a totally different journey.

  • Mixed together will be perfect �� prior to quarantine I only do Cardio, loose weight easily but body not tone up, during quarantine I followed your HIIT and abs session, definitely feel more muscles �� ( but weight build up bit �� but looks slimmer!) for real! Love ��

  • Kettlebells are a great way to lose weight! I’ve been training kettlebells 3/4 times a week since February. I put on a lot of weight during Christmas and my 2 week holiday in Mexico! Some of shirts I used in Mexico were too small, but now fit perfectly. I have been eating a lot of crap food since lockdown, but somehow I’m still losing weight. I mainly use my kettlebells as a circuit training…. Basically, I go through each exercise of the program I’m using that day in one go, have a rest (as much time as I feel like), and then try and repeated it as many times as possible… I usually go through it 3/4 times before I feel burnt out.

  • Blue shorts guy even goes shopping in his blue shorts! �� But, love this concise video of lifestyle approaches to achieve lower body fat. Thanks for making it.

  • Instead of all this bs: Low-fat (mostly) plant-based whole-foods diet. Pritikin is pretty good but focus more on plant foods and avoid dairy (at least give it a shot for 2-4 weeks.)

  • Some of my workmates followed the “fetching tuti space” plan (Google it) and was able to lose about 13 pounds! After hearing about their results, I decided to look into this program on google for myself, and I dropped excess weight myself the moment I began. I`ll keep posting updates to tell you if this gets far better or worst being that this has only been 7 days after all.

  • I don’t understand by you sayimg “build more muscle.” Its either I can say build strength or grow more muscle mass. Other tips you have given us Im normally taking advice in. Instead of Intermittent fasting I have a Japanese dietary culture. So eating same or small portions 3 meals a day should be okay. Also doing a moderate intensity training and taking care of my calorie intake shouldn’t be difficult. The only thing I need is a adequete sleep.

  • Google “sowo hope site” to get the best diet plan in the world. My sister applied it and shed 6 lbs. I just started and I’m already down 13 pounds.

  • 05:37 Doesnt eating more( surplus) actually slow you metabolism, not fast it, because we eat more than our body can burn,one guy said completely opposite fact of yours here, you say eat surplus so your body doesnt slow down, but that is opposite, our metabolism will slow down if we are in surplus, according to one science research which one guy said, so it triggered me here to react.

  • both cardio & weight training are important, but the burning effect in cardio stops when you stop exercising (or maybe just a few hours after exercise) meanwhile weight training build your lean muscle which will burn your calorie even when you’re at rest.

  • I never realized I was doing something close to intermittent fasting, except for the fact that during lunch and dinner my plate gets LOADED with rice

  • In less than two weeks, I’ve noticed a decrease in my appetite along with more stamina during workouts. Without question, Weight Loss Green Store Tea product Tea has exceeded my expectations.

  • I assume that you understand fitness but, I hate to tell you humans did not evolve off of a “limited food supply”. Don’t spread such misinformation.

  • Thanks for the amazing video. Could you consider repricing your workout programs esp during the coronavirus pandemic. Most fitness experts have significantly reduced their pricing as a special considering the current times.
    Some people are also giving the buyer the option of selecting their price

    I would love to buy your programs but they are expensive for some one who cones from a third world country.

    Regards

  • just joined (I’m a girl) 3 days into goddess training and your logic is resonating with me. finally something that aligns with my common sense. I am so sick of trainers giving me dogmatic MAN advice when I’m already pretty fit just want to focus on cutting. thank you <3 loving IF so far.....your workout plan for us is pretty similar to my regular routine:)

  • Why do many men have a thick belly when they are otherwise rather lean? I´m glad that this isn´t very pronounced in my case, but my body rather loses muscles than gets rid of the little fat over my belly and that´s very annoying…
    Also, is it true that a fat belly is worse than having the fat equally distributed (or as a woman in her assets) from a health standpoint?