Lifting Weights Does Not Help You Build Muscle and Lose Fat
Video taken from the channel: MercolaPeakFitness
Lifting Weights Burns How Many Calories?
Video taken from the channel: Paul Revelia
Slow Reps vs Fast Reps (5X YOUR GAINS)
Video taken from the channel: Gravity Transformation Fat Loss Experts
The ONLY Muscle Building and Fat Loss Advice You’ll Ever Need!
Video taken from the channel: STRENGTH CAMP
Build Muscle and Burn Fat at the Same Time Is it Possible to Lose Weight and Bulk Up?
Video taken from the channel: PictureFit
Common Mistakes That Inhibit Muscle Gain | Tim Ferriss
Video taken from the channel: Tim Ferriss
7 Weight Training Mistakes that Slow Fat Loss
Video taken from the channel: Thomas DeLauer
Working your muscles with the slow weight lifting technique brings them to the point of momentary muscle failure, which induces the body to build more muscle. Muscle burns calories even at rest, such as while you sleep. A pound of muscle burns an estimated three times more calories per day than a pound of fat.Slow weight lifting is an excellent process of burning calories and building muscles.
It is an effective weight training technique. It is as effective as sprinting. In this method, the weights need to be lifted and lowered steadily, increasing the time range than usual weight training.
According to Adam Zickerman, author of Power of 10: The Once-a-Week Slow Motion Fitness Revolution, 20 minutes of very slow weight training weekly is all the exercise you need to burn calorie.Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. consume more calories, taking 10 seconds to lift the weight and another 10 seconds to lower it.At rest (like when you’re watching Netflix), your body is working at 1 MET, the equivalent of burning 1 calorie per kilogram of body weight per hour. (For a 150-pound person, that’s about 68 calories burned lifting weights per hour.).
Cardio is just one way to effectively burn calories. Weight training, or strength training, is also important. Compared to a session of weight training, cardio typically burns more calories in a.Someone weighting 70 Kg or 154.3 lb weight lifting burns 210.0 calories in 30 minutes.
This value is roughtly equivalent to 0.06 pound or 0.96 ounce or 27.2 grams of mass (fat and/or muscle). weight lifting 3 times a week for 30 minutes will burn 0.72 pound or 0.33 Kg a month.If you’re looking to build muscle fast, you might want to consider lifting weights slowly. Training with slow reps increases muscle size quicker than fast reps.When you perform intense workouts from heavy lifting, the body continues to burn calories at a higher rate for hours post training.
Also, the stress imposed on the muscle tissue means the body needs to repair and rebuild damaged tissue—another energy need.The greatest calorie burn was with the squat, an exercise that works more than one muscle group and emphasizes large muscles in the lower body. In fact, the participants burned around 11 calories per minute when squatting.
In contrast, a 150-pound individual burns around 13 calories per minute when running at a pace of an 8-minute mile.“If you’re lifting heavy, as you should be, add one high-rep set of 25 to 100 reps to each exercise,” Peña says. “These ‘finishing’ sets help to fully flush the muscle with blood and burn more calories during the workout.A cardio workout burns more calories than a weight-training workout.
However, your metabolism may stay elevated for longer after weights than.Weight training is often touted as one of the best ways to burn calories and get in shape. And rightly so; no other form of exercise elevates the metabolism and works to burn fat like weight training. But weight training tends to burn calories in a different way than other exercise, such as running, perhaps. Weight lifting done in the.
Lower rep/heavy weight workouts burn more calories during the workout because of greater exertion, and will ensure you will not lose an ounce of precious fat-burning muscle. This workout uses mostly free weights because machines are designed to target individual muscle groups. This reduces the total amount of muscle involved in moving the weight.
Cardio is well-documented to be effective at burning calories. If you lift weights for 30 minutes versus doing any other cardio activity for the same amount of.
List of related literature:
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| from New Dimensions In Women’s Health |
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| from Ultrametabolism: The Simple Plan for Automatic Weight Loss |
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| from YOU: Being Beautiful: The Owner’s Manual to Inner and Outer Beauty |
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| from Plant-Based Sports Nutrition: Expert Fueling Strategies for Training, Recovery, and Performance |
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| from The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner |
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| from Fitness For Dummies |
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| from Keto Diet For Dummies |
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| from Glycemic Index Diet For Dummies |
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| from The Way We’re Working Isn’t Working: The Four Forgotten Needs That Energize Great Performance |
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| from Bigger Leaner Stronger: The Simple Science of Building the Ultimate Male Body |
111 comments
I tried every single diet on the internet and even if I managed to lose few pounds of fat, they would get back as soon as I’m done with diet. I realised that meal plan from NextLevelDiet is the only diet I could follow forever. It’s really sustainable and easy to follow.
Question: I am 68, type 2 and when I did Aikido it took me about 8 days to recover my legs except when I took BCAA powder and whey protein. Same with just 2 minutes cross trainers takes about 2 days and that is just two moderate minutes nothing heavy. How do I put up with it and continue to exercise? Brilliant info by the way, I am hooked.
@cal352 Like he says in the video, really focus on the mind to muscle connection.Do what he does in the video (also with smaller weights) and focus on firing off all the fibers in your muscle. Contract the muscle hard when you lift, even with light weights just act like it’s heavy, contract hard, focus, and don’t strain yourself. Mix it up everyday.
With that advice you will be farting at antisocial levels, and keep being weak looking like Tim here. That level is for maintenance, you need at least 10 sets per week per body part to see growth. And get your numbers on one rep max, nutrition etc… Shit, hire for a couple of sessions a good PT and stop fucking around
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I don’t have the patience to do that 3 minutes rest between workouts. I like doing PHA training. Keeps my energy going and makes for a heck of a hard workout.
thomas. love your content. maybe i am missing something. but would be super cool if you could highlight the 7 points so i can scroll ahead. or put it in the notes
Pareto Principle: 80% of results is caused by the 20% of the work (“the doing” as YE is saying). When you can accept this you’ll actually enjoy your journey of losing fat and building strength/muscle. I’m allowed to not be perfect, enjoy life, and still get 80% results out of my efforts.
Go bulking with intermittenting fasting..with healthy diet food..
And minimal cardio..like..for warming up
It works…..
So could I take bcaa in the morning before I work out and then no longer take it?
Curious about the different types of fat-white, brown and beige? Brown is actually more beneficial than white?
Thomas: Do not do cardio before weight training.
Also Thomas: First I do some squats, then do bicep curls.
Excellent video that truly validates what we do at the gym, keep bringing that good research to the table ����
Your Awesome! I like the fact you tend not to leave out ladies in your videos! Unlike some other channels only targeting guys, Your a person to be appreciated
Thomas…. Thomas son… Erm we’re over here mate… Over here.
Whoa…..all of his advice is what I have been doing intuitively….crazy
This is so great. I was always a little bummed out when I would look at my activity tracker and see just a minimal amount of calories burned (as compared to Cardio) after a grueling weight lifting session. But in my heart I knew something great was happening to my metabolism. As a 53 y/o woman who has been lifting for about a year (now 50lbs lighter!) I had to keep increasing my calories to keep from looking too skelatorish! Weight lifting has been the greatest thing that has happened to me!
I needed to hear this because I end up not doing anything because I get confused but screw all those other guys this is what I needed
Thomas, in another video you’ve done, I’ve heard you say to eat high carb or lean protein right after a workout and to NOT “wait an hour after your workout and then eat.” Which one is it?
What is Custokebon Secrets? Does it work? I hear many people lost their fat with this popular fat burn secrets.
Thanks for the info! Are there any studies that compare even slower lifting tempos?
I always do slow reps because of my age ( 58 ) and for not getting injuries
Best advice ever. The funny thing: it is evidence based because knowledge does not correlate with weight loss. ��
Is 5/5 cadence so important? Isn’t TimeUnderTension the KEY? I always try to hit recommended TimeUnderTension and Muscle Failure as you mentioned in book. I now do 2/2 cadence something between.
Great video and as an exercise physiologist I agree 100%! I wrote a book back in 1998 that clearly explains the reason to NOT lift weights after a cardio session. Use a sauna to get heat in the muscles and/or ride a bike, treadmill, rowing machine, elliptical for 5-7 minutes, stretch a little and then hit the weights doing compound exercises and leaving the smaller muscle groups for last in order to take full advantage of the higher testosterone. I have always emphasized morning workouts on an empty stomach as well and refrain from eating for at least an hour after workout. Take advantage of EPOC as well and by not eating your insulin levels remain low and growth hormone high if you fasted overnight. A lot to this and you hit the nail on the head with this one! Keep up the good work!
Don’t like salad only cabbage and lettuce don’t like tuna but other fish is ok don’t like mayo any sauce I don’t like but love eggs so how the heck am I gonna lose this bit of fat I have I have man titties for god sake but I will push myself to lift weights until my muscles can’t lift no more even when I don’t know how many reps or sets I need to do I just want to look good bulk get abs
Bicep curls do I do it fast when I come up and slow when I go down or do I do it vise versa
Awesome tips! Thank you for creating. A video of some at home weight training work outs would be mucho appreciated ����
You said all the right things but missed one big part…You forgot to give the answer to the question.
Love your videos but something has changed. First commercial break played 4 commercials ��
Second break 3 commercials and I’m 1/2 way through your video
The point on Too much of isolation just struck me hard!! Missing gym badly!! Thank you for the wonderful video Thomas!! Stay safe all of you!
Recap:
1: Keep it simple
2: Eat more
3: More time under tension and always to failure
I don’t no who will see this but after watching this video I did exactly that just one thing. So I ran 30 minutes every single day, since then I’ve lost 40 pounds of fat and gained 20 pounds of muscle I haven’t been this lean since I was seven now I’m still doing it and still getting stronger
YAYYYY Stephen!! Very cool stuff:) Paul, maybe you could do a video about competition posing? I’d love to learn some of the history of posing, modern posing, basic posing routine for beginners, etc. I’m interested in Bikini specifically! so maybe Stephen could throw one on and you can walk us through it hahaha
the first two minutes of this video has made more since to me, then the many people i have talked to in the past 4 years
He might know nothing about training, but have a really good personal trainer or exercise physio who has helped him get into shape, and be setting himself up as a Youtube expert. I’m not saying I believe that is the case (as he does in fact have a lot of good points which I agree with), I just think you should be more skeptical for the reasons *why* you choose to believe something and those reasons should not be about physical appearances.
Thomas can you make a vid about what to do when you can’t stop eating
I just did that and I’m a beginner. I do Keto and IF while working out.
So I’m on keto and was planning to do a 36 hours fast can I workout in morning in fasted state and stay empty stomach without losing lean muscle mass for like 24 hours?..
Really enjoyed the content of this video. I think having a better understanding of the science behind things helps to train smarter and keeps me motivated. I like knowing exactly why I’m doing something and what benefits I can expect from it.
+10 for the Nutrition + Lifting checklist, since this is my priority.
+4 for the Nutrition + Cardio, since this is for my off-lifting days routine, however remains valuable.
More videos like these. Thanks!
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called NextLevelDiet, they provided me with personalized diet plan and training plan. The results are amazing!!!
What about time under tension. I try and do each set for 40 seconds, whereby the final ten seconds are death like. A 3:1 or 5:1 rest is needed for the time of the set. So for a 40 second set I need a minimum of 2 minutes rest and a maximum of 3mins and 20 seconds.
Shorter rest periods do not promote muscle growth! It’s all about time under tension. How can you have the energy to hit a hard set without rest?! This information is madness.
Weight training is for building muscle!
Cardio (a tool only) and caloric deficits over a period of a week have worked for me when burning fat.
This is the complete opposite of everything I’ve ever done and I lost 40kgs and I’m very muscular. 12% body fat dexa scan (yes not always accurate).
It is all about maximum recoverable volume for each body part in a week and frequency.
I come back and watch this and share it because it’s simple yet genius ��♥️
My takeaway was the post workout shake/meal. It’s always been a debatable. Absorption isn’t a momentarily immediate process anyhow, am I right.?
OK, so go in and do squats to get testasterone going….what aout us gals?
Do you think based on the 2010 study a moderate intensity lifting only for 60 minutes but not all 60 with rest periods = 780 Kcal burn (I know variables are highly relative but curious to the per minute burn rate)? I always have used 250 kcal but maybe I am low? Thanks great content.
This works but he is wrong about lifting. It can build and burn fat but it is all about technique and form. If you are doing it wrong you will not be getting optimal gains.
PEOPLE, THE POINT IS TO LOSE FAT AND GET MUSCLES. You need diet plan and training plan for that! I visited website called *Next Level Diet*, they provided me with personalized diet plan and training plan. The results are amazing!!!
Just so everyone knows… That’s how all your friends feel about your beard, too…
Im bored of calculating calories intake and BMI. NextLevelDiet website does it for FREE. They also provide personalized training plan and diet plan with amazing recipes.
i have the equipment at my house, all i really need are the actual weights themselves. and the hardest part is actually getting up off my lazy butt and doing these things.
Tim, stay in your lane. You aren’t exactly a beacon of physical fitness, and a lot of the advice here is pure broscience.
Hey, are we wasting are time? Where’s the nursing home for bodybuilders?
It also develop your mind-muscle connection when you’re a beginner.
Okay, I was taking my shake with me to the gym (when it was open) and drinking it right away. I’ll wait a while and/or take a walk first. I was probably eating too much by doing resistance training after work then having the shake, then a lean meal, then a steak in a couple hours. I think I’ll wait an hour to have the shake then begin preparing the lean meal, and try not to fit in the steak (and cruciferous, etc.)
What’s next, he’s giving advice on how not to go bald? This guy has zero qualifications about exercise. Go to a gym, find someone a good body and follow their program. It will look nothing like this snake oil this fraudster is pushing
NextLevelDiet website makes it simple. Select food you like and they give you PERSONALIZED meal plan with tips, TRAINING PLAN and healthy recipes.
Are the supplements you recommend in 4HB really necessary? No problem with creatine…but the other stuff for cholesterol, etc.
Am I deaf? Because I didn’t hear an actual answer to the question.
All this gym talk, and I’m stuck at home working out with resistance bands…
I just read somewhere that shorter rest periods causes a surge in cortisol. Is that true?
Would make my day if Tim could reply to this comment! You’e awesome thank you for sharing your wisdom.
Its true lifting and lowering slower will help you build more muscle, its proven
IF YOU WANT TO LOSE WEIGHT AND STILL EAT FOOD YOU LIKE JUST CHECK *Next Level Diet*. They provide you with personalized meal that contains only food you have selected, personalized training plan and amazing tips that helped me lose 30lbs.
I am a fat begginer I am building muscle and losing fat at same time
The shorter resting period between sets directly conflicts with video made by Jeff nippard in https://youtu.be/NR94rNsArv0 He uses more recent studies in 2016 and 2017. Would you take a look of those studies and revisit your point of view?
Gallon of milk what em I a calf growing to be a hefer? Omg what a bad advice Tim!
Question for Thomas. Vibration plate vs foam rolling, which is better for lymph movement? What are the areas of the body and how to properly use a foam roller? At what frequency (vibration level) and how much time should we use the vibration plate (that is, if it is worthy)? Thanks, Thomas, spouse (a physician) and I (public health education and background) are both science nerds (duh) and really enjoy your explanation of the science behind everything you address. Looking forward to your input on this.
I’ve been taking bcaas as a post workout. What do you suggest for post workout source for muscle?
If you were trying to maintain muscle but cut body fat, would you keep the same workout routine and cut what you eat? Or would the workout routine change as well?
I’m getting conflicting evidence now.
https://www.youtube.com/watch?v=LlS_6rky97s
Look at 2:30 in that video.
Shortening the waiting period between sets is shown to decrease performance.which has been demonstrated to lead to less muscle gains. I know this video is about fat loss but I would never make that trade, especially considering increasing muscle mass is the best long term way to increase metabolism.
Hey what if you aren’t as interested in reps / strength but you want to do cardio before your weights so that you burn more during your weight training? I have noticed that I burn more when I do my cardio first so when I’m more interested in leaning up I tend to do cardio before weights.
hey have you ever worked in suits tv series as sean cahill…??
“In war let your great object be victory, not lengthy campaigns. ” Sun Tzu. There’s always campaigns about new workout plans and diets. “One may KNOW how to conquer without being able to DO it.”
Grt video Thomas. I hv a question: at @9.31 you said catecholamines starts fat burning. However based on my previous knowledge when you are stressed that also release cortisol and catecholamines but makes you fat. Isn’t it contradictory. Can u please expand?
That’s true. Sprinting and weight training, and preparing/cooking and eating a ton of healthy food is very time consuming and tough. People want to make sure they don’t waste a second going in the wrong direction, they want to get the best bang for their buck. And you can over complicate things, I mean are your healthy foods making you feel bloated and lethargic? (Phytic acid in wholegrain foods), are you giving yourself the most energy before a workout. Should you eat this before or after, is the timing right, these workouts right etc etc.
But it’s easy to groundhog day yourself with the romantic idea of getting fit and healthy, by procrastinating actually doing it because you have a perfect excuse; you’re still researching and planning.
Just eat poultry, retrograded white rice or wholegrain carbs and cruciferous vege’s like spinach, broccoli sprouts, green beans etc. Sugar cut it right down, only have minimal sugar around the workout itself. Be in a 500 cal deficit. Cardio is as important as weights. Don’t weigh on scales, stand sideways in a mirror and bend slightly, you’ll see the rolls of subcutaneous fat on your stomach get smaller day by day.
It only works with action, and it’s best to focus on cardio and lowering fat before going into a calorie surplus and focusing on weights; you want a good canvas you can work on for a long time. Not a bad canvas you can only work on for a few months.
Don’t forget about mind muscle connections to reach your potential. Remember your body type will dictate how much mass you can put on your frame naturally.
Some notes:
✘✘✘ 7 Mistakes ✘✘✘
1. Lengthy rest periods Shorten it. Do explosive (faster) movements.
2. BCAAs they spike insulin = never burn fat
3. Cardio before weight training light warmup before weight training
4. Too much isolation move all parts of your body
5. Training late in the day = less fat burning effects. Do your workouts in the morning.
6. Frying the CNS not getting enough sleep = sign of CNS overstimulation. Tone down your workout and do proper activation.
7. Eating right after a workout Wait for at least an hour to eat because even after exercising, you are still burning fat.
You have helped me so much Thomas. Since January 6..30lbs down. You are so easy to understand. You’ve been my personal trainer since then. Lol. I know you are a busy man and probably won’t see this but I want to say Thank you so very much. I’ve battled this all of my life. Never been able to do it..stick to it. Id love to meet you one day to just say thank you and maybe even a hug. Lol
YOU ARE AWESOME. YOU HELPED ME SAVE MY LIFE. God bless.
i like drop sets, but its good to also try to do it the other way, max out at both spectrums
Hello there, have you considered Custokebon Secrets yet? Just do a search engine search. On there you will discover that a great tips about how you can lost a lot of weight. Why not give it a chance? perhaps it is going to work for you too.
this video is on my recommendation, weird enough i just talk about it few hours back. They been listening!!!!
Failure is mf unreal. This way of lifting is the hardest, most unreal I’ve ever done. 6 movements, 8 to 12 10 sec reps to complete failure. This is more than most can bare once a month yet twice a week. It’s a different failure when you’re beyond the 90 second mark. Nervous system gets really rattled.
What he’s saying is absolutely and scientifically correct. Here’s why. The lowering of the weight or the eccentric phase commonly called negatives is responsible for most of the muscle growth leading to the most hypertrophy BECAUSE during the eccentric phase when the sacromeres at their ends of muscle fibers stretch and thus are subject to micro tearing, causing stress which contributes to the stimulus that causes muscles to get bigger and stronger.
You do a great job! Thanks for everything. Greetings from Germany!
You and your whole family stay safe!!!
Hey Tim what are your thoughts on intermittent fasting? I know you talk a lot about 30g of protein 30 min within waking up. Just interested in your thoughts
Don’t eat after a workout? But it’s pizza day at Planet Fitness.:(
So does that mean I can’t have whey protein isolate, since they have a higher concentration of BCAAs?
He is right; look at Body by Scinece or ECT https://www.youtube.com/channel/UCZUI5ggfFaqjLTa7imGUjvQ and https://www.painscience.com/articles/strength-training-frequency.php
It’s a lot easier to stick to your diet plan when you know that you can have cheat meal twice a week without ruining your progress. Guys from NextLevelDiet are doing a great job. Visit their website and see for yourself.
Sir, my right hand is a bit longer than that of left. so I get problems in lifting weights and also get more pressure on my left body part in chest, arms and back exercise. Also while doing deadlifts my body gets bent a bit to left side. How can I fix it? Please make a video for me.
The reason you must lift -andlower weight is to accumulate enough constant time under tension, -notbecause there’s anything special about the lowering.
regarding BCAA, maybe it turns off fat burning, but it speeds up my recovery rate. So if I want to get stronger regardless of putting some fat on shouldn’t I use BCAA? Especially my potency gets so much better after BCAA.
Throw some roids and patriotism into this guy and you’ve got John Cena.
If I’m not on keto and I wait an hour after a workout, I will eat the entire house. Lol. Nom nom.
Doing these things fast also adds cardio witch is a great thing so if your looking to just be fit overall
There isn’t any fat loss tea or a magic pill. There are only smart dieting and training. Next Level Diet is a great tool to start with because it gives you everything you need to reach your fitness goals.
As always you’ve done the research, deconstructed the mechanisms and given us the best bang for our buck. Cheers Tim.
i love that you emphasize the use of the negitive of the weight, my questions is do you honestly think you could put on muscle when you are eating less kcal than you expent. i believe youre either putting on fat and muscle or losing weight (hopefully fat, sometimes muscle when done wrong.)
I see lots of people keep on talking about Custokebon Secrets (do a google search). But I’m not sure if it is good. Have you ever tried this popular weight loss secrets?
isnt the increase in metabolic rate due to the increase in muscle growth and increase overall bodyweight?
Honestly, I never had problems with my weight. I could eat whatever I wanted and still maintain normal weight, but a lot of junk food really affected my health. Diet plan from NextLevelDiet contains delicious and nutritionally rich foods your body, brain and heart will love. It’s definitely worth trying
I Appreciate This So Much….Ty, Ty,Ty.
Im 43 btw. I Needed This��⭐
I have a question, can someone please answer.
After a workout in the gym (training the muscles) I come home and eat what I need to eat. The next day I’m hungry and I got muscle soreness (obviously) but I choose not to eat (for just an example) will I then loose muscle? Because I got an empty stomach plus muscle soreness.
This guy ABSOLUTELY knows what he is talking about…… I don’t even understand
why he is being debated.
I sense that whatever comes out your mouth people always have something bad to say. It must be hard to experiment on your own body and people taking it for granted because they learned things otherwise. Hoping you the best in life mr. ferriss! I know you don’t know me but I am glad to have you influencing my life! I went into depression last year and clearly you talking about stoicism and fear setting started me in the path to healing. I’m doing well these days and hoping you continue doing what you do! (saving lives) I appreciate you mr. ferriss! Cheers to the Good Life! ��
I was aways skeptical about eating right after a workout, because I never feel actually ANY hunger after it. It’s was just like the sensation of you forcing yourself to eat on the morning after wake up.
Bro, I know you probably don’t normally answer this. But, what is your green screen? It’s so great.
I ate 3500calories today after 3 days of resting from weight training… STILL HUNGRY!! WTF! 3500cals is like air