Intense Resistance Training Boosts Metabolism: One Set Is All It Takes

Sean Preus explains the research at his blog.  Some excerpts:

First, don’t rely on the mere addition of muscle to solve your weight problems. Adding muscle is part of a body reformation, but it shouldn’t be the primary pillar. Dietary changes should be your focus if weight loss is a goal.
Second, increases of roughly 80-100 calories per day expended aren’t very significant for people who are looking to lose weight, but that can be a major boost for people who aim to maintain weight. As previously discussed, The National Weight Control Registry (NWCR) is an organization that collects information from people who have lost at least 30 lbs. and have maintained that loss for a minimum of one year. Strength training is the second most popular physical activity (after walking) of  NWCR members [3].
Finally, as long as you strength train once every three days–even with a brief full body routine–you will maintain a constant state of elevated metabolism.

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