The Best Type of Weightlifting for Weight Loss
The Best Type of Weightlifting for Weight Loss
burning calories lifting weights vs cardio
The best type of weightlifting for weight loss would do two things:
Effectively preserve or build muscle.
Burn a lot of energy.
And the type of weightlifting program that best meets both targets is one that emphasizes heavy, compound weightlifting.
By “heavy,” I mean handling weights that are 70%+ of your one-rep max (and ideally closer to 80 to 85%).
This isn’t only best for building muscle–it’s great for burning fat, too.
A study published by Greek sports scientists found that men that trained with heavy weights (80 to 85% of their one-rep max) increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weights (45 to 65% of their 1RM).
Similar effects have been seen in other studies as well.
And by “compound weightlifting,” I mean focusing on the big movements like the squat, deadlift, and bench and overhead press.
We don’t really need science to tell us that squatting burns more energy than biceps curling, but research has confirmed that exercises that involve large muscle groups burn more energy–both during and after training–than exercises that involve smaller ones.
So hit the weights and hit them hard if you want to “supercharge your metabolism” and maybe even build muscle and lose fat at the same time.
The Best Type of Weightlifting for Weight Loss
The best type of weightlifting for weight loss would do two things:
Effectively preserve or build muscle.
Burn a lot of energy.
And the type of weightlifting program that best meets both targets is one that emphasizes heavy, compound weightlifting.
By “heavy,” I mean handling weights that are 70%+ of your one-rep max (and ideally closer to 80 to 85%).
This isn’t only best for building muscle–it’s great for burning fat, too.
A study published by Greek sports scientists found that men that trained with heavy weights (80 to 85% of their one-rep max) increased their metabolic rates over the following three days, burning hundreds more calories than the men that trained with lighter weights (45 to 65% of their 1RM).
Similar effects have been seen in other studies as well.
And by “compound weightlifting,” I mean focusing on the big movements like the squat, deadlift, and bench and overhead press.
We don’t really need science to tell us that squatting burns more energy than biceps curling, but research has confirmed that exercises that involve large muscle groups burn more energy–both during and after training–than exercises that involve smaller ones.
So hit the weights and hit them hard if you want to “supercharge your metabolism” and maybe even build muscle and lose fat at the same time.
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