Before I begin, I have to stress that the proper combination and cycling of weights with cardio is still the King of Fat Shedding, as long as you follow a proper nutrition plan. However, this bodymass study (PDF) clearly shows (well, kinda clearly…it’s science geek-speak for what I’m about to say in plain English!) that weights of a specific variety and rep scheme elevate metabolic rates (measured in VO2) for a whopping 39 hours! (Note: A special thanks to my mate Christian Finn for passing this study on to me.)

That’s 39 hours of being able to consume more food without getting fat, all things being equal. For the record, no exercise on earth comes close to doing that in as short a period of time as this particular form of resistance training. This is close to the levels seen in people who run marathons!

What’s The Secret?

This is nothing new to bodybuilders, but it may be new to a lot of you, especially the gals among us who fear becoming ‘muscle-bound’. The key is the reps and the types of exercises used. As you’ll see in the study attached, and in other studies along the same lines, true elevation of metabolic rate does not occur if your weights are too heavy (under 6 reps) or too light (over 12 reps.) The big news here for the average lifter is the following:

- This 39-hour elevation in VO2 (metabolic rate) was caused by a workout consisting of the greatest possible stimulation of the larger muscles. This means squats, rows, bench presses, and curls with ‘real weights’…not machines, Pilates, or baby dumbbells, folks.

- Other studies showed a 12-hour increase in metabolic rate using a program of about eight exercises, 4 sets each, for 8-12 reps to momentary completion. This is hardly a marathon workout, but it’s hard work.

- The nutrient calculation for post-workout recovery was determined to be significant, especially in comparison with more moderate forms of exercise. This means more food is required to repair the body, and the metabolism once again takes a small shot upward. (The study does not cover this, but frequent feedings that are high in protein and moderate in carbs create a greater thermogenic effect, causing that many more calories to be required to digest and assimilate.)

- The study mentions other studies where results were negative. However, these other studies used rep schemes that were higher (some as low as 50% of 1-rep max for 12-15 reps), or lower (as in powerlifting movements.) This may explain why powerlifters do not look like bodybuilders as far as body fat levels are concerned, at least on one level. Of course, bodybuilders usually eat differently as well.

What’s The Bottom Line?

Weights rule—specifically real weights and real exercises performed with real diligence. This means basic moves, not the fancy (and somewhat easy) machine junk you see most people with little to no muscle performing (or people with incredible muscle, as the drugs they take allow for growth from lifting just about anything.) Once again, quoting Vince Gironda, “You’d be better off lifting the machine itself.”

This also implies that cardio, in no way, can compete with the metabolic spikes shown in heavy resistance training. However, cardio has many other benefits and should definitely be included in some form or fashion in your total regimen.

Lastly, remember that there were ripped bodybuilders long before low-fat eating and cardio bunnies came into vogue. These were not supermen or superwomen—they just knew a thing or two we should try to remember.

Hit the weights, eat real food, keep your reps above 8 and under 12, and watch what happens.

Once again, nothing much new to a bodybuilder, but we now have a lot of science to back it up—and my goal is not to educate the bodybuilder with this article, but the masses who want to use weight to simply improve their body fat levels and overall appearance. You do not need become a “bodybuilder” in order to reap all the benefits of bodybuilding-type training.