{"id":3591,"date":"2022-12-15T10:58:31","date_gmt":"2022-12-15T15:58:31","guid":{"rendered":"https:\/\/naturallyintense.net\/blog\/?p=3591"},"modified":"2023-01-25T06:31:27","modified_gmt":"2023-01-25T11:31:27","slug":"how-to-burn-more-fat-lifting-weights-high-intensity-training-tips","status":"publish","type":"post","link":"https:\/\/naturallyintense.net\/blog\/weight-training\/how-to-burn-more-fat-lifting-weights-high-intensity-training-tips\/","title":{"rendered":"How To Burn More Fat Lifting Weights &#8211; High Intensity Training Tips"},"content":{"rendered":"<h1>How To Burn More Fat Lifting Weights &#8211;<br \/>\nHigh Intensity Training Tips<\/h1>\n<p><iframe loading=\"lazy\" title=\"YouTube video player\" src=\"https:\/\/www.youtube.com\/embed\/ozbKWRz_Oeg\" width=\"560\" height=\"315\" frameborder=\"0\" allowfullscreen=\"allowfullscreen\"><\/iframe><\/p>\n<p>See the video here: <a href=\"https:\/\/youtu.be\/ozbKWRz_Oeg\">How To Burn More Fat Lifting Weights -High Intensity Training Tips<\/a><\/p>\n<p>&nbsp;<\/p>\n<p>So, in this video, I\u2019m talking about how you can <a href=\"https:\/\/naturallyintense.net\/blog\/weight-loss\/why-some-people-lose-weight-faster-than-others\/\">burn more fat<\/a> from your weight training. Now, most people don\u2019t really associate weight training with fat burning. They tend to associate fat burning with aerobic activity and cardio, which is probably not the best way to think about fat burning, because you can burn a tremendous amount of fat only doing weight training. In fact, I don\u2019t do any cardio whatsoever nor do I recommend <a href=\"https:\/\/naturallyintense.net\/blog\/exercise\/rethinking-the-need-for-cardio\/\">cardio<\/a> for my clients and those who I train for bodybuilding competitions; and they\u2019re able to get the exact same shape as those who do a ton of cardio without the wear and tear on the joints, and the hours and hours of exercise.<\/p>\n<p>So, stay tuned. We\u2019ll talk a little more about this.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3622\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/CLIENTS.png\" alt=\"Anthony Mendoza achieved this physique with no cardio!\" width=\"960\" height=\"540\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/CLIENTS.png 960w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/CLIENTS-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/CLIENTS-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>So, in this video, we\u2019re talking about how you can increase the amount of fat that you burn during your weight training sessions in a very simple way. But before I go any further, I\u2019d like to take the time to acknowledge those who have said this should be a one-stop place for anyone interested in training naturally. I really appreciate all the tremendous support we\u2019ve been having, and do be sure to like, subscribe, and hit that bell so you\u2019re first in line to get the new content as it comes out.<\/p>\n<p><strong><span style=\"font-size: 18pt;\">The Importance Of A Proper Diet<\/span><\/strong><\/p>\n<p>So, on to our topic for today. How to increase <a href=\"https:\/\/naturallyintense.net\/blog\/weight-training\/high-reps-vs-low-reps-for-fat-loss-and-muscle-definition\/\">the amount of fat that your body burns while you are weight training<\/a>. And the answer is simple: You increase your intensity. Now, don\u2019t get me wrong. It is impossible, no matter how hard you train to out train a bad diet. If you\u2019re not eating correctly, you\u2019re getting too much calories and you\u2019re eating too much processed food, sugary foods and alcohol, no matter what you do, you can\u2019t expect that by increasing the intensity of your workouts that you\u2019re necessarily going to see that much of a difference.<\/p>\n<p>Again, I\u2019m going to say it. You can\u2019t out train a bad diet.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3618\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/YOU-CAN-NOT-OUT-TRAIN-A-BAD-DIET.png\" alt=\"You cannot out train a bad diet!\" width=\"960\" height=\"540\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/YOU-CAN-NOT-OUT-TRAIN-A-BAD-DIET.png 960w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/YOU-CAN-NOT-OUT-TRAIN-A-BAD-DIET-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/YOU-CAN-NOT-OUT-TRAIN-A-BAD-DIET-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h2><span style=\"font-size: 18pt;\">Training Intensity and Fat Burning<\/span><\/h2>\n<p>However, if you are eating properly and following a regime of non-processed foods and you increase the intensity of your weight training, something magical is going to happen. Because weight training, while you\u2019re actually lifting weights, you don\u2019t burn that many calories. But that being said, after weight training, you have the phenomenon of E.P.O.C.<\/p>\n<p>EXCESS. POST-EXERCISE. OXYGEN. CONSUMPTION.<\/p>\n<p>That\u2019s a fancy way to talk about the afterburn, meaning that your body has to use a lot more energy to recover from your workout that does from, let\u2019s say, doing cardio.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3620\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AFTERBURN-EFFECT-1.png\" alt=\"Definition of the afterburn effect.\" width=\"960\" height=\"540\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AFTERBURN-EFFECT-1.png 960w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AFTERBURN-EFFECT-1-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AFTERBURN-EFFECT-1-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>If you\u2019re doing cardio, once you stop, your body goes back to normal. If you\u2019re weight training, because you\u2019re breaking down muscle, your body has to recover, so that requires energy. Now the fascinating part is, if the intensity of the training is at a higher level, the amount of calories your body burns afterwards is also going to increase.<\/p>\n<h3><span style=\"font-size: 18pt;\">High Intensity Training Weight Loss Examples Without Dietary Changes<\/span><\/h3>\n<p>And I can demonstrate it from a very simple experiment that I conducted many times over in the beginning of my career, because we all know I\u2019m all about trying to find a way to have as much controlled experiments as possible when it comes to any ideas about training.<\/p>\n<p>Now, as you know, I\u2019m all about <a href=\"http:\/\/www.naturallyintense.net\">high intensity training<\/a>. It\u2019s what I\u2019ve been doing now for the past 33 years. It\u2019s how I train and how I train my clients. But very early in my career, because I really wasn\u2019t as established as I am right now, people would come to me and what they would want, is that they would want to have some input from me in terms of training, but they didn\u2019t necessarily want any help with their nutrition. They felt like they had their nutrition under control. And I would agree to train them under the condition that they would at least tell me what they were eating, so if they were completely off track, I could at least make some suggestions.<\/p>\n<p>And so I would probably say the first 10, 15 years of my career doing high intensity training, I would always have committed <a href=\"https:\/\/naturallyintense.net\/blog\/bodybuilding\/natural-bodybuilding-isnt-a-joke-a-look-at-top-natural-bodybuilders\/\">natural bodybuilders<\/a> who were really on with their diets. And in every single instance, from the point of time when they started training with me to a period going into about, let\u2019s say, three to four months, there was always a significant decrease in their body fat levels; to the point where the average person would lose about 5 or 6lbs from simply increasing their intensity, and not making any changes whatsoever with their diet.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3625\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AVERAGE-WEIGHT-LOSS-AMONG-nb.png\" alt=\"Average weight loss without any dietary changes.\" width=\"960\" height=\"540\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AVERAGE-WEIGHT-LOSS-AMONG-nb.png 960w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AVERAGE-WEIGHT-LOSS-AMONG-nb-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/AVERAGE-WEIGHT-LOSS-AMONG-nb-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<p>Now that\u2019s important. Their diet stayed the same. They didn\u2019t drop down to lean out. But they would lose about 5 to 6lbs simply by increasing their intensity. And the only difference was that they went from training a conventional way of usually four to five times a week for about an hour to training at extremely high intensities for 10 to 15 minutes.<\/p>\n<p>Now, if you increase the intensity of your training and you\u2019re following a proper diet, you will lose body fat. And you will also, because of the fact that you\u2019re training in a way your body\u2019s not used to, and you\u2019re going to a point where there\u2019s a significant degree of overload, you will experience muscle growth at the same time. That increase in muscle growth plus the decrease in body fat from the increased post-exercise oxygen consumption is going to give you a change in your look. And I can tell you that almost every single one of those people who I would train, who didn\u2019t want any help from me with their diets, that they would almost always convert and say, \u201cHey, Kevin, let\u2019s work also on the dietary part because I like what I\u2019m seeing, and I feel I can do even more.\u201d<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-3624\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/1AVERAGE-WEIGHT-LOSS-AMONG-REGULAR-CLIENTS.png\" alt=\"Average weight loss when dietary changes were made.\" width=\"960\" height=\"540\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/1AVERAGE-WEIGHT-LOSS-AMONG-REGULAR-CLIENTS.png 960w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/1AVERAGE-WEIGHT-LOSS-AMONG-REGULAR-CLIENTS-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/1AVERAGE-WEIGHT-LOSS-AMONG-REGULAR-CLIENTS-768x432.png 768w\" sizes=\"(max-width: 960px) 100vw, 960px\" \/><\/p>\n<h4><span style=\"font-size: 18pt;\">Increasing Training Intensity Requires Extreme Focus<\/span><\/h4>\n<p>Now that being said, increasing your intensity is not that simple. Most people, when they workout, they\u2019ll do a set. After they do a set, these days they\u2019ll go to their phones, go on social media, check their texts, check their emails, they do a lot of things in between, then go back and do another set.<br \/>\nNow, high intensity workouts are not always pretty. In fact, they\u2019re very seldom pretty. You\u2019re going all out. You\u2019re not going to be lifting your maximum weights; and if you are, you\u2019re not going to look fantastic. You\u2019re not going to look like a superhero working out. You\u2019re going to look like you\u2019re suffering, because to really get to a point where you\u2019re going to have enough post oxygen consumption increase that\u2019s going to make significant changes to your body fat, you have to go all out. And I cannot begin to tell you how hard you have to train. You really have to go above and beyond. When you think you\u2019re training hard enough, you got to push it even more. But if you do that, you will see a tremendous difference in a very short period of time.<\/p>\n<p>But in so doing, make sure you drop your days down. Don\u2019t train too often, because if you increase intensity, you have to make sure your time training has to go down as well, and you can\u2019t train as often. I recommend three days, and make sure you look up some of the videos I have too about training out three days a week.<\/p>\n<h5><span style=\"font-size: 18pt;\">You Can Get Fast Results From Increasing Weight Training Intensity<\/span><\/h5>\n<p>For almost 17 years, I would give, anyone coming to me to train with me with my high intensity 10-minute workouts, three times a week, their money back if they didn\u2019t see results in two weeks, because it\u2019s that fast. If you increase your intensity, really ramp it all the way up, you will see a tremendous decrease in body fat and slight increase in muscle mass in a very short period of time. And the leaner you are, the more you\u2019re going to see it. It\u2019s something that you should really consider having in your arsenal of weight training. That intensity is extremely important.<\/p>\n<p>Now, many people have asked if I have any publications out there or books that I\u2019ve written, and I do have an eBook about The Role of High Intensity Training in Reducing Body Fat, which you can download from links below and it\u2019s available to everybody, free of charge. There\u2019s no cost whatsoever. And I hope you can take that information, learn from it, and add it to your training as well.<\/p>\n<p>Natural training isn\u2019t so much a matter of some sort of a secret knowledge nor should anybody who has been privileged to have been able to have gained all the information, like I have over the years, hold it for themselves. To whom much is given, much is expected. And my life mission is always about trying to share as much as I can about high intensity training and help as many people out there as possible realize that they can do a lot more by doing a lot less.<\/p>\n<p>So, download that eBook, go to the gym, really turn the intensity up, know that I believe you can do it and Excelsior!<\/p>\n<p><a href=\"https:\/\/app.monstercampaigns.com\/c\/zyasyhjwd3oovkvfuado\/\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-large wp-image-4066\" src=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-1024x576.png\" alt=\"click for your copy of the role of high intensity training in reducing body fat\" width=\"696\" height=\"392\" srcset=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-1024x576.png 1024w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-300x169.png 300w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-768x432.png 768w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-1536x864.png 1536w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-696x392.png 696w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1-1068x601.png 1068w, https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Role-of-high-intensity-training-ebook-download-1.png 1920w\" sizes=\"(max-width: 696px) 100vw, 696px\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How To Burn More Fat Lifting Weights &#8211; High Intensity Training Tips See the video here: How To Burn More Fat Lifting Weights -High Intensity Training Tips &nbsp; So, in this video, I\u2019m talking about how you can burn more fat from your weight training. Now, most people don\u2019t really associate weight training with fat [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":4024,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"footnotes":""},"categories":[11],"tags":[28,31,1545,21,48,37,15,5,13],"yoast_head":"<title>How To Burn More Fat Lifting Weights- High Intensity Training Tips<\/title>\n<meta name=\"description\" content=\"High intensity training expert Kevin Richardson outlines how you can burn more fat while lifting weights by increasing training intensity.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/naturallyintense.net\/blog\/weight-training\/how-to-burn-more-fat-lifting-weights-high-intensity-training-tips\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How To Burn More Fat Lifting Weights - High Intensity Training Tips\" \/>\n<meta property=\"og:description\" content=\"High intensity training expert Kevin Richardson outlines how you can burn more fat while lifting weights by increasing training intensity.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/naturallyintense.net\/blog\/weight-training\/how-to-burn-more-fat-lifting-weights-high-intensity-training-tips\/\" \/>\n<meta property=\"og:site_name\" content=\"Naturally Intense High Intensity Training Fitness Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/naturallyintensetraining\/\" \/>\n<meta property=\"article:author\" content=\"https:\/\/www.facebook.com\/Naturallyintense\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-15T15:58:31+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2023-01-25T11:31:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/naturallyintense.net\/blog\/wp-content\/uploads\/2022\/12\/Copy-of-Copy-of-How-To-Burn-More-Fat-Lifting-Weights-High-Intensity-Training-TipsYoutube-Thumbnail-Facebook-Post-Landscape.png\" \/>\n\t<meta property=\"og:image:width\" content=\"940\" \/>\n\t<meta property=\"og:image:height\" content=\"788\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/png\" \/>\n<meta name=\"author\" content=\"Kevin Richardson\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@https:\/\/twitter.com\/BATMANNYC\" \/>\n<meta name=\"twitter:site\" content=\"@BATMANNYC\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Kevin Richardson\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/weight-training\/how-to-burn-more-fat-lifting-weights-high-intensity-training-tips\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/naturallyintense.net\/blog\/weight-training\/how-to-burn-more-fat-lifting-weights-high-intensity-training-tips\/\"},\"author\":{\"name\":\"Kevin Richardson\",\"@id\":\"https:\/\/naturallyintense.net\/blog\/#\/schema\/person\/660e15607a2b15785ff78963fa149ebf\"},\"headline\":\"How To Burn More Fat Lifting Weights &#8211; 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Nutrition Consultant for UNICEF, 2020 and 8 Time Winner of the Best of Manhattan Awards for Personal Training and a world recognized authority on high intensity training. Kevin has helped thousands, from celebrities to CEO's over the past 30 years achieve their fitness goals with his 10 minute high-intensity workouts done just three times a week in conjunction with his holistic nutrition approach. 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