Logo
Brandon Carter | Start Here

Can You Lose Fat Weight Lifting? Yes You Can!




Lifting weights is a great way to burn fat. This post will teach you how  gaining muscle increases your fat burning potential.

Some of my female clients give me a horrified look when I tell them to begin a weight lifting regimen. Obviously, many of them came to me because they want to lose the excess fat around their hips, thighs, and upper arms. Surely, they don’t want to pack on muscle and end up looking like a female Arnold Schwarzenegger?

I can’t even begin to tell you how unfounded this concern is. Woman don't have the ability to put on huge amounts of muscle naturally, however, the added muscle will help you lose additional fat.

Unless women take synthetic testosterone, their bodies do not naturally produce enough androgen for enormous muscle growth.

But woman aren't the only ones who get the fat burning benefits that weight lifting can provide, men can benefit equally as much!

How Weight Lifting Burns Fat

Studies have confirmed that resistance training increases metabolism. While the duration varied, some showed that metabolism remained higher than baseline for up to 36 hours after a workout.

Of course, you also burn some calories from the workout itself, though the amount really isn’t all that significant. What matters most is the metabolic rise.

Put it this way: let’s say, for example, that your body burns 50 calories an hour when you’re sedentary. After a weight training session, your metabolism increases and now burns 60 calories an hour.

An extra 10 calories burned may seem miniscule, but you have to look at the bigger picture. If your metabolism remains elevated for 36 hours, then that’s an extra 360 calories burned within a day and a half.

If you strength train three days a week, that’s a total of 1,080 calories burned a week. That’s roughly 1/3 of a pound. That translates to an additional 16 pound weight loss in a year.

If you perform HIIT cardio on top of that, then that adds even more of a metabolic boost.

There’s more I can go into detail about, but that’s the general idea. For a more detailed explanation, check out this video.

Wait, There’s More!

Feel that burn! A fit, sporty young woman is sitting in profile on a bench in profile, lifting weights with one hand, while resting her elbow on her knee.Remember, you will also gain muscle as a result of the added resistance training.

Men will benefit more here since they will pack on more muscle than their female counterparts. Even women, though, will reap some fat loss benefits.

It’s estimated that 1lb of muscle burns about 10 calories a day. Even if you put on only about 5lbs of muscle mass, which is really not a whole lot, that translates to an extra 50 calories burned a day!

Again, 50 calories seems negligible; that is, until you continuously add it up over a one year period. After 365 days, those extra 5lbs of muscle helps you burn an additional 18,250 calories. That comes to about a 5lb weight loss. Combine that with the 16lb you loss from the metabolic increase, that totals 21lb in a year.

Weight Lifting = Fat Loss

The figures listed above are actually conservative estimates...

If you follow any of my comprehensive programs, such as my The Simple Shredded Solution, then you will also be doing plenty of HIIT, not to mention following a detailed diet plan, occasionally fasting, and supplementing with Tea Rexx..


If you factor all of these into consideration, then you will most likely lose even more fat and keep it off. This is assuming, of course, that you have that much body fat to begin with.

With all this in mind, it would be crazy to only stick to cardio and never pick up a weight.

The bottom line: weight lifting results in fat loss!"