Do This Thing While Strength Training Burns Double Calories, Says Science – Eat This, Not That

Many people who are just starting their fitness journey to a lean, toned physique make the mistake of focusing only on cardio and aerobics. Exercises like jogging, walking, and biking are undoubtedly a major ingredient while setting up a leaner look, but not adding a bit of weight lifting is like serving a PB&J sandwich without the jelly. It just won’t work!

Indeed, if you always mistakenly think that the weight room is for athletes or seasoned bodybuilders only, you are sabotaging your lean body goals from the start. “You can lose weight faster by just doing cardio, but unfortunately it’s not the right kind of weight”, Greg Justice, PT, said Women’s health. “Strength training builds lean muscle mass, which raises your metabolism and burns more fat, even when you’re not exercising.”

What’s more, this study published in the International Journal of Sports Nutrition and Exercise Metabolism concludes that combining a healthy diet with strength training is effective in simultaneously burning unnecessary fat while maintaining muscle mass. So it is clear that strength training, in general, is helpful for weight loss. That being said, making a relatively minor adjustment to your weightlifting routine can potentially help you burn twice as many calories.

Read on to find out more, then don’t miss this workout plan that will keep you slim while on vacation.

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It can be tempting to lift the heaviest weights you can handle, but science tells us that choosing to prioritize the amount of reps over heavy weights helps burn a lot more calories.

This study out in the Journal of Strength and Conditioning Research Tracking calories burned as a group of young men did many reps of the bench press with a low weight or did a much heavier bench press for just a few reps. Incredibly, the subjects who performed more reps with lighter weights ended up burning almost double the calories than the others.

“What type of lifting ‘burns’ the most calories, muscle endurance (large reps) or strength-type training (heavy weights)? The answer appears to be muscle endurance-type exercise,” the study concludes.

Another study Posted in Diabetic treatments came to similar conclusions, finding that those who performed only a few reps with heavy weights burned significantly fewer calories than others who performed more reps with lighter weights.

These results should not be used as an excuse to relax during training. Your weight training sessions should always be intense. Instead of lifting the heaviest weights that you can only handle for 1 to 5 reps at a time, opt for lighter dumbbells in increments of 15 to 25 reps. Your muscles should still be burned and exhausted afterwards, but any extra energy used to perform more reps will result in extra calories being burned.

Related: This workout is three times better for your health than walking, new study finds.

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If you’re worried that lifting lighter weights may sabotage your big bicep dreams, take heart. Science tells us that a high repetition approach to weightlifting can build muscle and strength just as well as heavier weights and low reps.

Research published in the Journal of Applied Physiology followed a group of experienced weightlifters as they lifted heavy weights with low reps or performed more reps with lighter weights. After 12 weeks, the research team assessed both muscle mass and muscle fiber size. The gains were virtually identical between the two experimental cohorts.

The unifying factor here was that all participants, regardless of reps or weight, lifted to muscle failure. So again, as long as you put serious effort into your workout and lift until your muscles are exhausted, choosing light weights and high reps will help you build strength just as much as any other approach. weightlifting. And you will burn more calories!

“Fatigue is the big equalizer here,” says lead study author Stuart Phillips, professor in the Department of Kinesiology at McMaster University. “Get up until you are exhausted and it doesn’t matter whether the weights are heavy or light.”

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Sporty women have muscle joint injury between shoulder and arm pain after workout in gym
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Another benefit of a light and high approach to strength training is reduced risk of injury. It doesn’t take a lot of imagination to imagine what can go wrong with lifting heavy weights. The stakes are much higher, as a simple slippage of the hand or poor form can lead to serious injury. Lighter weights are also easier on the joints, and lots of reps can help strengthen connective tissue.

“Working with light weights allows you to perform movements through your full range of motion correctly and precisely,” Ashley Verma, founder of boutique barre studio Define.London, Recount INITIATED. “Plus the risk of injury is much lower… As we get older we can develop joint problems and this can also be exacerbated by the wrong type of training. Using lighter weights and incorporating longer reps will only do that. strengthen the body, not hit it sharply. “

Related: Secret effects of lifting weights just once a week, according to science

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Another great way to burn more calories while building muscle is by choosing compound exercises on isolation exercises. A compound exercise, such as a lat pulldown or a squat, works several muscle groups simultaneously. Meanwhile, isolation exercises like bicep curls only target one muscle.

“The higher your metabolism, the more calories you burn,” explains Robert Herbst, 19-time world powerlifting champion. “The best are weightlifting exercises that involve compound movements such as squats, lunges, bench press and deadlifts that work major muscle groups. These exercises keep metabolism elevated for 48 to 72 hours afterward. that the body repairs muscles that have been broken down and builds new muscles. “

To learn more, check out this 5-movement home workout that will help you build strength.


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Richard V. Johnson