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How to Burn More Calories Lifting Weights

Shed more fat while you lift.

Use these tips from Jeremy Ethier if you want to burn more calories when you lift weights.

What are Calories?

Calories are a unit of measurement used to describe the amount of energy that is stored in food and burned off during physical activity or bodily functions. The calorie is a unit of energy, specifically defined as the amount of energy required to raise the temperature of one gram of water by one degree Celsius.

vegetarian foods for christmas dinner platter How to Properly Use Cheat Meals to Lose Fat FasterSource: Brooke Lark on Unsplash

When we consume food, our bodies break it down into various nutrients, including carbohydrates, proteins, and fats. These nutrients are then metabolized by the body to produce energy, which is measured in calories. The number of calories in a food or beverage is determined by the amount of energy that is released when it is metabolized.

The number of calories a person needs depends on various factors such as their age, gender, weight, height, and activity level. Generally speaking, a calorie is considered to be a measure of the amount of energy required to maintain the body’s normal functioning and activity level.

Jeremy Ethier is a fitness coach, author, and YouTuber who creates content related to fitness, nutrition, and health. He has a Bachelor’s degree in kinesiology and a Master’s degree in rehabilitation sciences, and he is also a certified strength and conditioning specialist.

Video  – How to Burn More Calories Lifting Weights

How Does Weightlifting Burn Calories?

Weightlifting can be an effective way to burn calories and promote weight loss. When you lift weights, you’re engaging in a form of resistance exercise that requires your muscles to work harder than they do during everyday activities.

During weightlifting, your muscles are working to move the weight, which requires energy. This energy is supplied by the body’s stored fuel sources, including glucose and fat. As your muscles use up these fuel sources, they burn calories in the process.

Weightlifting also has a longer-term effect on your metabolism. When you build muscle through weightlifting, you increase your body’s muscle mass, which in turn increases your resting metabolic rate. This means that even when you’re not actively exercising, your body is burning more calories than it would if you had less muscle mass.

Source: Courtesy of CrossFit Inc.

Additionally, weightlifting can lead to the afterburn effect, also known as excess post-exercise oxygen consumption (EPOC). This refers to the increased calorie burn that occurs after a workout as your body works to repair muscle tissue and restore your body to its pre-exercise state. The afterburn effect can last for hours or even days after a weightlifting session, resulting in increased calorie burn even when you’re not actively working out.

Overall, weightlifting can be a highly effective way to burn calories and promote weight loss, both during and after your workout.

What is the Difference Between Compound and Isolation Exercises?

Compound and isolation exercises are two types of strength training exercises that target different muscle groups and movement patterns.

Compound exercises are multi-joint movements that engage multiple muscle groups at the same time. These exercises typically involve movements that mimic everyday activities or sports-specific movements, such as squats, deadlifts, bench presses, pull-ups, and lunges. Compound exercises require coordination and stability and can help improve overall strength and power.

Isolation exercises, on the other hand, target a specific muscle group or joint and involve only one joint movement. These exercises typically involve machines or free weights and are used to target specific muscles, such as bicep curls, tricep extensions, leg curls, or calf raises. Isolation exercises can be used to improve muscular imbalances, target weak areas, or develop muscle size.

The main difference between compound and isolation exercises is the number of muscle groups and joints involved in the movement. Compound exercises work multiple muscle groups and joints at the same time, while isolation exercises target a single muscle group and joint.

Both compound and isolation exercises can be effective in building strength and muscle mass, and a well-rounded strength training program should include a mix of both types of exercises. Compound exercises are generally considered more functional and can have a greater carryover to everyday activities and sports, while isolation exercises can be useful for targeting specific muscle groups and addressing muscle imbalances.

Why is Circuit Training Effective for Fat Loss?

Circuit training can be an effective way to promote fat loss because it combines both resistance and aerobic training, leading to a higher calorie burn and increased muscle mass.

During a circuit training workout, participants move through a series of exercises with little or no rest between them, targeting different muscle groups and energy systems. This type of training places a high demand on the body, leading to an increase in heart rate and oxygen consumption, which can result in a significant calorie burn.

overhead squat is the heart of the snatchSource: Courtesy of CrossFit Inc.

In addition, circuit training can increase muscle mass and metabolic rate, which in turn can lead to greater calorie burn even when at rest. The resistance exercises in a circuit training workout can help build lean muscle mass, which requires more energy to maintain than fat tissue. This means that the more muscle mass you have, the more calories you will burn even when you’re not actively exercising.

Another benefit of circuit training is that it can be a time-efficient workout, allowing you to complete a full-body workout in a short amount of time. This can be especially beneficial for people with busy schedules who may not have time for longer, more traditional workouts.

Overall, circuit training can be an effective way to promote fat loss because it combines resistance and aerobic training, increases calorie burn during and after exercise, and can lead to an increase in muscle mass and metabolic rate.

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