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Will Lifting Weights Burn Fat ? – 5 Reasons For You To Start Lifting Weights Today !

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When it comes to fat loss weight lifting is just an afterthought because the most common practices for weight loss is through dieting and cardio. However, lifting weights will give you an edge over cancer, belly fat, stress and heart disease while burning just as much, if not more fat than cardio. The thing with cardio is that it burns both fat and muscle which often results in your metabolism crashing because muscle tissue burns roughly 7-10 calories per pound per day, compared to the 2-3 calories per pound per day for fat. So if you lose to much muscle mass the amount of calories you can have each day will be drastically reduced, making it much harder for you to lose weight since you’ll always be hungry.

If that isn’t enough to convince you to start lifting weights here are 5 reasons as to why you shouldn’t live another day without hitting the weights:

Your Heart Will Be Healthier

We all know that cardio is great for the heart, but that isn’t the only exercise with cardiovascular benefits. Following a proper weight training routine at least 3 times a week has been shown to lower blood pressure, reduce the risk of stroke by 40% and the chance of a heart attack by 15%.

heart weights

You’ll Be Happier/Less Stressed

Research has shown that doing even just a small amount of lifting can work wonders for your mental health such as reducing anxiety/depression symptoms as well as improving your overall mood and self esteem. In fact a study in 2004 showed that after a stressful situation, the blood pressure levels of people with more muscle mass returned to normal faster than the folks with a small amount of muscle mass.


You’ll Have Stronger Bones

The fact is that the older you become the more bone mass you’ll lose which increases the likelihood of you fracturing your hips or vertebrae. Luckily for you, resistance training increases bone density and a study found that 16 weeks of resistance training increased the hip bone density while elevating the blood levels of osteocalcin (a marker of bone growth) by 19%.

strong bones

You’ll Lose More Fat

Precisely you’ll actually lose 40% more fat because research on dieters who don’t do any form of resistance training on average lost 75% of their weight from fat and the other 25% from muscle. Compared to the lifter’s who lost almost all their weight from fat (precisely 95% or higher), this can help you keep the fat off and improve your reflection in the mirror.


You’ll Sleep Better

One of the most important principle for fat loss is getting a good night’s sleep and the more consistent you are with weightlifting the better you will sleep, especially for those who truly push themselves to the limit. In a study done in 2012 on older men, researchers found that weight training reduced the amount of times the participants woke up during the night compared to a control group who didn’t exercise.

sleeping tiger

If these 5 facts don’t prove to you how important it is to lift weights then nothing will… and if you have anymore questions about resistance training or fat loss then leave a comment down below.

10 thoughts on “Will Lifting Weights Burn Fat ? – 5 Reasons For You To Start Lifting Weights Today !

  1. Great read. I definitely agree with you on how lifting weights is just as important to burning fat as cardio and dieting. I also liked the article on foods to eat to gain muscle and to lose fat, I think that goes a step deeper for people who plan on taking working out serious. I learned something from this, thank you.

  2. Hey there !

    I used to run a lot before and lift weights only one time per week. I started to notice that I’m losing a lot of muscles and not only fat. Now that I read your tips, I will have to re-consider increasing my lifting days to 3 per week.

    I just have one question, should I continue doing cardio 3 times per week ? or better to stop completely ?

    Thanks, Michel

    1. Hey Michel,

      If you still want to lose weight then keep cardio at 3 times per week, but if you want to gain weight don’t do cardio more than 2 times a week. Never stop cardio completely though.

      Hope that helps,


  3. Hi Andrew,

    Great article, I’ve found it fascinating !

    I was a bit lazy until I came across your website and now that I have read this great article, it makes me want to lift weight ! I was always skeptic about lifting weight as I was scared that I was going to do a wrong movement 🙂
    What would you suggest for beginners ? Would it be better to hire a personal trainer or maybe follow some series on videos ?

    Thank you in advance !

    1. If you’re just beginning to lift weights it’s always a great idea to hire a personal trainer that actually knows what he’s doing (some have no clue), if it’s in your budget. Now if you can’t currently afford a personal trainer then definitely do some research and watch some videos on YouTube, if anything by reading just 50% of the articles on this site you probably won’t even need to hire a personal trainer 🙂

  4. These are all true, I was at my best when I was weightlifting. I have stopped for some months now and I can see how much weight I’ve gained.

    Thank you for listing down the benefits of weightlifting, I will start again soon, I miss it and my body definitely misses it too. 🙂

  5. Hi Andrew,

    This is a great and easy to follow article on lifting weights to burn fat.

    It explains a lot to me about my own circumstances in the gym. When I was a regular, but not so extreme as to thinking about competition, weight lifting regime — I felt great all day after a morning workout.

    But now I need two shoulder replacements and have to lay off the weights until I get that done. That leaves me with only cardio exercises in the AM. By evening I am absolutely drained of energy and I have always tried to explain to people that I can’t walk far enough to lose weight because it always leaves me starving for food, which your article agrees with.

    Great read !

    1. Morning workouts are great and it is understandable why you can’t lift any weight at the moment because of your shoulders. However, if you always feel like you’re starving after walking for a while then just walk half the time, but eat less food and you will lose the weight. 

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