Can You Lose Fat By Lifting Weights

lose fat lifting weights

In this article, we discuss why lifting weights can help you burn fat and how much weight you burn by lifting weights.

Why Lifting weights can help you burn fat

1. You Can Lose Weight In Act

Fat all comes down to calories, and calories are simply units of energy. When you do activities that require you to exert a lot of energy, it will burn more calories. The more energy the activity requires, the more calories you will burn or deplete to provide that energy.
How many calories can a lot do with the weight, and much your pushing yourself with exercising? Exercises that are grueling that require more energy to complete are going to require more energy
as you know, calories are units of energy.

 

2. You can burn weight in the recovery period.

Now there are different views on how many calories you can burn. I believe a lot that is based on your own weight and how much your body was pushed doing the exercise itself. Still, if you combine the calories you lose through the weight loss process itself and the calories you lose post-workout, it can definitely add up to a meaningful difference.

Body building is all about tearing muscles down and building them back up.

It involves many muscles throughout the entire body.

 

3. Muscle Development

Yes, you can lose fat by lifting weights because lifting weights burn muscle. How much calories muscles burned is debatable, but it’s true that muscles burn more calories than fat. It is said each pound of muscle burns so many calories.

 

4. Can Reduce The Appearance of Fat

Makes You More Toned (Reducing The Appearance of Fat)

Not only does losing weight burn fat, but it reduces the appearance of fat. That’s why even if you’re not trying to get bulky, it’s a good idea to lift weights are do some other resistance exercise.

Losing weight also gave you a more tone and chiseled look because it spreads the fat out; many people lose weight but still have a mushy tummy because there is no muscle underneath. Abs will spread. That out’s why you hear terms such as skinny fat.
For example, some people lose a lot of weight but still have a tummy or belly, Then they do abb workouts to develop abs, and their stomachs are more firm because as the muscles develop, the layer of fat on top of the muscles spreads out making it thinner.

Creating Muscle Will Give You Less of An Appearance of fat
More toned appearance

 

Can Fruit Make You Lose Weight

Can Fruit Make You Lose Weight?

Eating fruit will not guarantee you lose weight, but it can definitely contribute. You see, weight loss ultimately comes down to burning more calories than you taking in. or having a calorie deficit. Now why fruits can be helpful is because many fruits are filling and have low calories, which can help mitigate your calorie intake for the day because they are filling you up at little calorie expense.

There some fruits that are standouts.

What Tends To Make Fruit So Great For Weight Loss

In general, most fruits are low in calories and filling with some rare exceptions. Here are some of the best fruits for weight loss.  In general, often times the reason why fruits are great for weight loss is that they are high in water and fiber, and the content that can contribute to weight loss, like sugar, is found in small amounts.
High In Water
Have Fiber Content
Caloric Content is Found In Minimal amounts
Great Fruits For Weight Loss
(Some of the best fruits for weight loss are the most commonly consumed fruits)
1. Grape Fruit

Grapefruits are one of the most weight loss-friendly foods you can eat as they can completely fill up and are at 76 calories (ib). I believe grapefruit has a high water concentration even for fruits, so they are so juicy when you eat them.

2. Apples

Apple – apple is very filling and low in calories. Apples are another fruit that is one of the best at filling you up at little calorie expense. As one to two apples can fill you up or can fill an average person up, and a medium apple is only blank calories.

 

3. Bananas

Bananas can be a great food for weight loss. In general, often times the reason why fruits are great for weight loss is that they are high in water and fiber, and the content that can contribute to weight loss, like sugar, is found in small amounts.

Why Sprinting Is A Great HIIT Exercise

Sprinting is an awesome hiit exercise.  HIIT of (High Intensity Interval Training) is a way of working out where you do high-intensity burst followed by a rest & recovery period, followed by another high-intensity burst. Doing the resting & recovery period, you can do a lesser intensity exercise, or you can stop and take a short break before your next high-intensity burst. 

An example of doing sprinting as an hiit exercise is where you can sprint for 30 seconds, and can have recovery period (where you walk, jog, or come to a complete stop, or do some other low intensity activity) followed by another 30 second hiit sprint.

Why if Sprinting Such A Great HIIT Exercise

1. Gets You Working Out A High Intensity

The whole purpose of hiit is to get the body working at a high intensity, which is why sprinting can definitely make for a great hiit exercise because sprinting can definitely get your body working at a high intensity.  With sprinting you’re using muscles throughout the body in the upper body the core, and the lower body and you’re pushing there max and as you can see there are many benefits to this.

Sprinting is such a great HIIT exercise.
One of the main purposes of an HIIT workout is that they really work the body, and sprinting definitely does do that.

2. Great for calorie burning in weight loss
We just stated that with sprinting, you could burn calories in a fraction of the time, and that’s because, in general, when you sprint you burn blank calories per blank seconds are minutes.\

3. More of a work out in a fraction of the time
You can get just as much of a workout in a fraction of time, and you can also burn the same amount of calories in a fraction of the time.

4. A Very Convenient

Sprinting is a very convenient way to exercise as we’ve already mentioned that sprinting is very time friendly, so we already know it’s convenient in that regard, but on top of that, sprinting requires no equipment, and its an exercise that we all have a general familiarity with.

Sprinting is probably the most and efficient and easiest exercise as sprinting is something that everyone knows how to do.

5. Work The Whole

Works the whole body, and this is why a lot of athletes do sprinting

6. Epoc (excess post oxygen consumption)
Because sprinting pushes the whole body so hard, it develops epoc or a recovery period where the body is still burning calories.

7. Works the heart
Can build a strong heart and can build endurance. Having a strong heart can be very beneficial because many complications that people run into are heart-related

increases endurance i believe.

There are so many other reasons why sprinting is such a great HIIT exercise.

How To Stay Motivated To Lose Weight

Have you noticed that when you start your weight loss journey, you’re extremely motivated? This is because you’re just starting out, and you’re really excited.

This is because you’re excited, however what happens is that yot you realize that you’re not going to lose weight and that honey moon period excitement wears off, and then you become less motivated.

When this happens you’re less eager to make the dieting and exercising sacrifices to to lose weight.

That is why its so important to learn how to rekindle that excitement and motivation and stay motivated.

 

How To Keep Motivated

1. Give Yourself Short Term Victories

One of the reason the excitement wears off is because you realize the pace that you’re losing weight and you realize your goal, and you realize the time it takes you achieving your goal is very far away and that is why it’s good to give yourself shorter term smaller goals.

1. Create A Reasonable Diet

You will be fired up when you first make the decision to lose weight, but that fire will cool down a bit. You want to have a reasonable diet that you can maintain even when that fire cools down.  This is why its important to take on a diet that is extreme because as the weight loss honey moon period ends you may not be able to maintain your overly strict diet.

 

3. Visualize The Benefits of Achieving Your Weight Loss Goals

Find ways to remind yourself of your why that is uplifting, positive, and motivating. If you’re able visual some of the benefits of achieving your weight loss goals it can be very motivating and encouraging, and can inspire to keep going on your weight loss journey. That is why its good to periodically visualize the benefits of achieving your weight loss goals.

 

2. Create A Reasonable Work Out Regime

It’s also important to create a workout schedule that you can maintain long-term because similar to dieting, you may become not as excited about losing weight as you were when you first started, and you need a workout regime that you can maintain even when you’re in a less excited state.

 

 

 

4. Create Structure

Understand weight loss is about creating structure and consistency.  Whenever something happens that throws you off your routine try to learn from it so that it doesn’t happen again in the future.

 

5. Give Yourself More Immediate Gratification

It can easy to lose motivation when you have weight loss goals that are in the distant future. Each exercise that you do seems a small drop in the bucket from achieving that far-off future goal.

 

6. Learn From Your Mistakes

Part of staying motivated is stopping the things the demotivate you are that take the winds out of your sails, which are setbacks. When you experience a setback, your morale can take a blow; that’s why it’s important to learn from setbacks.

Does HIIT Help You Lose Weight

Does HIIT help you lose weight. Hiit is great for weight loss is because hiit is all about working out at a high intensity in short burst, and there many ways that working out at high intensity promoes weight.

Why HIIT Is So Effective For Weight Loss

1. Burns More Calories

The reason why it’s so great at burning calories is that it requires more energy to exercise at a high intensity compared to low intensity. That is why more exhausted after exercising at a high intensity than a lower intensity because you’re you used more energy.

Simply put, calories are units of energy. When the body consumes more calories than it needs, the leftover energy becomes stored energy (otherwise known as fat.)

Therefore when you do high-intensity interval training exercise, and it requires more energy to perform, you’re burning for energy, calories, and eventually more fat.

 

2. EPOC

When you exercise at a high intensity, you don’t just burn calories during the exercise process itself; you continue to burn calories post-exercise.

This called EPOC of (blank)

Now there are a lot of mixed opinions about how much weight that you actually burn. On the high side, people say you can burn blank calories, and on the low side, people say you can only burn blank calories.

However, keep in mind there are blank calories in a pound. Even on the low end, your burning calories. Even burning blank calories, the 3 to 4 days you exercise a week can add up over time.

3. Very Time Efficient

You can get a great workout and burn the calories in a fraction of the time.

 

What Is HIIT

HIIT is when you do exercises where there are high intensity burst followed by rest breaks.  An example of HIIT would be sprinting for 1 minute, then walking for 2 minutes, and then sprinting for another minute and so on. In this example the 1 minute sprint is the high intensity activity the 2 minute walking is the rest period.

The Purpose of the Rest Period

The purpose of the rest period is so you can recharge for the next high-intensity burst. If you were working out for high-intensity non-stop, the exercise would not last long.  In these rest periods, you may stop working out entirely or do a less intensive workout.

 

Great HIIT Exercises For Weight Loss

Almost any exercise can be turned into a high-intensity exercise by increasing the speed and pace you do it at. For example, jogging can be turned into a high-intensity exercise by picking up the pace and sprinting.

Now some notably popular HIIT exercises include.

 

 

What Is The Keto Diet

The keto diet is one of the most, if not the most, popular diet in the world.  It’s a diet that has been backed by many doctors and scientists alike. 

So the question becomes why has the keto diet been successful for so many when other diets have not.

Now the simple and short answer to the question of why keto has been so effective compared to many other diets is that it is so effective because it makes your body more effective at burning body fat.

How Does the Keto Diet Make Your Body More Efficient At Burning Fat?

To understand how the keto diet makes the body more efficient at burning fat it’s important to understand where and how the body gets energy.

The body gets its energy from the proteins, carbs, and fats it consumes. Now all energy sources are not created equal. The body can extract energy out of some sources easier than others.  The easiest source for the body to get energy from is simple sugar.

This is why if you’re eating a diet high in carbs where you’re constantly eating carbs they body won’t bother as much to burn stored fat, because it has fresh new supply of carbs that are being consumed that it can get energy from.

When you deprive your body of its primary energy source and then replace the primary source from carbs to fat, it must adjust physically. That is ketosis, where the body makes a physiological change, adjusts, or adapts by going through a physiological change called ketosis to where it can get energy from fat. With ketosis, ketones develop, making the body better able to withdraw energy from fat. Now that stored pesky stubborn fat is no longer safe because the body is more geared to burn fat, than compared to when you had a diet where you were taking in a lot of carbs.

Ketosis is great because if makes your body more efficient at burning fat.

Studies show that the keto diet can be good for weight loss (1).

What Should Meals Look Like With The Keto Diet

It doesn’t take a huge amount of fat content, as many fats are very calorie-dense.

Weight Loss Tips

There are certain must-know tips when trying to lose weight. Many people have to learn these lessons through trial and error.  However, in this article, we want to speed up your learning curve. Here are some great tips to help you speed up your weight loss learning curve.

1. Never Completely Quit/Always Come Back

I know “don’t give up” sounds cliché, but this is very important. There will be times when you want to give up, and there will be times when you actually quit. However, it’s important always to come back. You see, each time you come back, you come back wiser and smarter. If you stick out over the long haul, that’s where true success happens.

Don’t ever quit completely. Always come back and try to remember why it didn’t work the last time so that you can come back bigger and better.

You may hit certain points where you’re just not as into losing weight, which can happen for a variety of reasons. Sometimes these breaks can be longer than others but always come back. By dusting off your shoulders, you come to be better, and over time you will gain the wisdom to lose weight and keep it off long-term.

 

2. Try To Make Your Meals Enjoyable

Try to make your meals not just weight loss friendly & nutritious but also filling & enjoyable. You can do this by having a filling, healthy side.  A great way to do this to have a healthy filling entrée and fruit or vegetable on the side. The entrée job is to make the meal tasty and satisfying and the fruit or vegetable is to make meal nutritious and filling.  Now keep in mind you want to make sure that the entrée is filling.

 

3. Have A “Can Do Attitude”

Understand that many people who are successful with weight loss may have a rocky start. But they never quit permanently or for good. When they did quit they would come right back smarter and wiser.  

 

4. Scratch Beneath The Surface

Whenever you cheat on your diet always scratch beneath the surface to see what’s truly causing you to cheat on your diet.

 

5. Make A Journal

It was just mentioned, weight loss is about learning about yourself, and it can be a lot to keep track of, so it’s good to make a journal and go back to regularly because you may have forgotten some stuff that you’ve lost.

 

6. Shift Your Focus From Losing Pounds to Being Consistent

Shift your focus from losing weight to creating a lifestyle that you can maintain long-term. You see, anyone can lose weight—the real challenge is maintaining that weight loss.

Stop focusing on the number on the scale, and start focusing on consistency.

Is Fiber Good For Weight Loss?

Fiber consumption may aid in weight loss. The reason why fiber is great for weight loss is because fiber fills you up at virtually no calorie expense.

Weight loss is all about creating a calorie deficit where an individual is taking in a lower amount of calories than that individual is burning. Since fiber can fill you up with virtually no calorie expense, fiber can help you achieve that calorie deficit.

How Is Fiber Able To Fill You Up At Virtually No Calorie Expense

The reason why fiber is great for weight loss because it’s hard for the body to break down. You see calories are units of energy that are extracted out of the foods we eat. When we take in to much energy or calories the excess energy is stored as fat.

Now because the body has a hard time breaking down fiber it is for the most part unable to extract energy out of fiber. Therefore fiber travels through the body taking up space in your system and thereby filling you up but it doesn’t contribute virtually any calories to the body.

Now not all fibers are created the same. Two fibers that are great for weight loss

There are 2 main categories of fiber soluble fiber and insoluble fiber.  Soluble fiber has the ability to absorb liquids insoluble fiber does not. We go over how each category of fiber can aid in weight loss.

Soluble Fiber (Absorbs Water)

Soluble fiber is not just great for weight loss because it is filling and has virtually no calories. It’s also great for weight loss because it has the ability to absorb liquids. This capability gives soluble fiber the potential to be very weight loss friendly.

Insoluble Fiber (Does Not Absorb Water)

Insoluble fiber does not absorb water like soluble fiber does. But it’s still great for weight loss because it travels through the body mostly intact, taking up space but not contributing a lot of calories.

 

Great Fiber Rich Foods That Are Good Weight Loss:

Apples

Bananas

Oatmeal (soluble fiber

(Many foods have both soluble and insoluble fiber)

 

Studies

 

Fiber consumption can contribute to better weight and health management (1)(2)(3).

Can Chicken Help With Weight Loss

Chicken has the potential to be great for weight loss because it’s very filling and relatively low in calories. For example, a grilled chicken 3-ounce breast only contains 102 calories, and a single chicken breast has the potential to be very filling. 

Weight loss comes down to consistently taking in a lesser amount of calories relative to that what is being burnt, so foods like chicken that are both low calorie and filling have the potential to be great for weight loss.

 

Preparation

How you prepare chicken can decide whether is a weight loss friendly meal or not, and with chicken less is always more.

Depending on you how prepare chicken, it can eat away at its ability to weight loss-friendly; for example, when you fry chicken, you are cooking in calorie-dense oils that can dramatically increase the calories overall. When it comes to the preparation of the chicken from a weight loss perspective, usually the lesser ingredients, the better. However, if you one to add things, add them in moderation. If you start to prepare chicken with to many high calorie ingredients it can stop chicken’s ability to be weight loss friendly. There are a variety of ways you can prepare chicken where it will still be weight loss friendly.

 

You want to remove the chicken skin. Removing the skin will help lower calorie count of the chicken.

Chicken is one of the best protein sources or one of the most abundant protein sources.

Protein can help reduce ghrelin which is a hunger hormone.

Proteins potential to reduce someone’s apetite is not just hypothetical various studies show that protein is great at reducing appetite. Chicken is one of the best sources of protein.

 

Protein has been shown to both make you increase periods of fullness and also it has been shown to diminish appetite, both of the abilities that chicken has can ultimately result in lower consumption of calories which can lead to weight loss.

One of the reasons chicken is great for weight loss is because chicken is packed with protein.

How To Stop Stress Eating

Stress can cause unhealthy eating and weight gain because you will turn for food comfort to relieve yourself from the stress when you’re stressed. When this happens, a lot of unhealthy eating can occur because you’re in a more impulsive state.

Stress’s effect on bad eating is not hypothetical. There are studies that show a link between cortisol, which is a chemical that is released when you’re stressed and bad eating.

There is one chemical, in particular, cortisol which is released and upon times of stress, and there have been studies that have shown a link between cortisol and unhealthy eating practices.

Stress eating may seem purely emotional but keep in mind emotions are chemical reactions, in when you’re stress and then you turn to eating keep in mind that they’re a lot of chemicals at play.

How To Stop Stress Eating

– Find alternative ways to deal with stress or find outlets for your stress. An example of an outlet for stress is exercising, exercising can be a great way to deal with    

– Learn what causes you to stress, and then find better ways to deal with or avoid these triggers so they don’t cause you stress.  Keep in mind it may be a single even that causes you stress you may just have a natural anxiety.

– Have a morning routine. If you have a morning routine where you can prepare for the day physically and mentally, it can reduce  the stress you feel that day.

– Get professional guidance on how to deal with stress.

– Always keep going, never just sit in wallow dwell on whatever is stressing you out because chances are you will stress yourself out even more.

– Practice centering your mind. There are studies that show that meditation can lead to a reduction in binge eating and emotional eating (1)(2).