How to BURN FAT with Weight Training for WEIGHT LOSS | How to lose fat with weights | Lifting

Walk Off Belly Fat with Ellen Barrett
June 3, 2017
The Cardio Blueprint – Advanced HIIT Rowing
June 3, 2017

How to BURN FAT with Weight Training for WEIGHT LOSS | How to lose fat with weights | Lifting


★ S U B S C R I B E:

First I’d like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio.

When you do cardio you get to burn calories for the duration of your cardio session. So if you’re running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you’re body returns to homeostasis. On the other hand with weight training you’ll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you’ll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up.

Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat.

The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you’re going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn.

You don’t have to limit yourself to upper and lower splits for peripheral heart action training. I think it’s very important to work on building muscle when you’re goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It’s tough to go heavy when you’re doing upper an lower exercises back to back because you’re going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs.

Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I’m going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you’ll be dead. And you’ll burn a ton more calories then you ever could with a cardio based workout plan.

Follow These Tips and Get Into Shape

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Sprinters can quickly and easily increase their speed by having targeted exercises with regard to their hamstring muscle tissue. To begin, start with a regular lower body curl. Once you start to drag the extra weight reduced, however, give full attention to flexing your feet and foot from your body. This easy move raises the workload on your hamstrings.

Take advantage of the steps whenever. One of the quickest, yet most ignored, exercise routines you should do is to go up and down the stairs. You may not require any extravagant equipment or special apparatus to use steps. As number of as about three steps is enough to have a fantastic workout.


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  2. changing my training plans from today and will definitely try your method. Thank you

  3. Jyoti Nair says:

    Hi. How many sets and reps should one do for good amount of fat burn using weight training from upper to lower part as suggested by u.

  4. TNk you fitness community to make me lift those weights. Years ive thought i'd get manly and bulky but i did not. I have never been this succesful in my weight loss journey and it feels like i barely have to try to maintain a healthy physique.

  5. From a close friend of mine implemented this diet plan “sowo amazing plan” (Google it) to drop 15 lbs, We learned a lot about it. So of course I read in detail about it on google.

  6. best video I've evrr seen.

  7. Great information! Thanks!

  8. what are you trying to do give us a heart attack

  9. guys help me please … i must lose my weight im 85 kg 15 years old and must i workout with heavy weight or light weight ?

  10. I've never seen a video as clear as this one!! Starting today! Thank you sooooooo much!!!!

  11. very well explained!!! thanks

  12. How much should you rest between each set and in this good for teens too?

  13. A friend of mine found typically the “lyly amazing guide” on Google. She lost 14 lbs in just a very few days. I started, too; my progress has been fabulous. I cannot advise this plan enough. Research Google for “lyly amazing guide. ”

  14. hi there:) this video is amazing great advice I can't waite to try this out:) thanku x

  15. Eric Bee says:

    nothing new here. eat at a caloric deficit, eat enough protein and lift weights. the end

  16. gatesharry says:

    I love doing Stronglifts 5×5!!

  17. 6 minutes of info all you need to know.

  18. KMoney says:

    Hey guys can anyone help me i have been jogging for about a month now i am around 280lbs and im trying to get to 150lbs anyways i have been jogging for ab a month now and have seen now visible changes in my body should i switch over to lifting instead to get skinny

  19. This is great! Thank you so much 😊

  20. I Googled the “fizy unique plan” and it seemed like a smart idea to try it. I began losing weight almost immediately. My buddy also used the plan and also she shed 14 lbs.

  21. VIDEO "wassup guys,i got that loud" lol he sound high af

  22. James Las says:

    thank you for this video.

  23. like um there is no shortcut to get get a perfect body unless u do surgery

  24. Great work out, would like to see more of this workouts in you're video

  25. ham aravin says:

    when doin this do you lose fat and get heavier because you gain muscle

  26. you can not burn fat from weight execpt diet and cardio

  27. quick question so I've been following a good workout routine 6 days a week weight training with the the first described exercises and I've been doing this for about 2 1/2 months and I have lost 27 pounds is that good or bad? I feel like the weight is falling off too fast is it normal?

  28. thank you so much !!! one of the best on YouTube. No bs …just good infos all the time👌🖒

  29. Jase Munro says:

    So crossfit then

  30. My cousin introduced me to the diet program called “lyly amazing guide” (Google it). Within almost no time, I dropped 13 pounds. This diet plan works for most people. Anyone who wants to reduce some serious extra fat without doing harm to the body merely has to try “lyly amazing guide”. Google it right now!

  31. I just do shadow boxing between weight lifting sets, it's really effective.

  32. aka semoo says:

    such a useful information dude. thanks alot and boom subscribed .

  33. Marblz says:

    This video is amazing, thank you so much. You explained everything I wanted to know. 🙂

  34. Nick Nok says:

    No bs unlike the marker man. New sub!

  35. I actually Googled the “fizy unique plan” and it seemed like a smart idea to try it. I actually started out getting rid of unwanted weight almost right away. My friend also used the plan and she dropped 13 pounds.

  36. jumprope for 5 min after every set, you'll notice a big improvement in 2 weeks of that

  37. Since I started this “fizy unique plan” weight loss plan (Google it) I`ve lost 17 pounds. Thanks for the amazing results! I must say i recommend you Google the “fizy unique plan” yourself and try it.

  38. Rod A says:

    just found your channel, love it!!

  39. wooww guy knows what he is talking about!

  40. great info keep up the excellent work

  41. kiodx says:

    this is gold. thank you. this will speed up my weight loss and musle build by ALOT. |