Dorian's Advice: Does weight training burn fat? 

Dorian Yates HIT Training: dorianyates-hit.com

I heard someone say this once "If you're overweight and your body is the shape of a pear and you go on a diet to lose the weight, you'll end up looking like a smaller pear" - you need to train with weights to change the shape of your body.

I love the responses telling six-time Mr. Olympia that he's wrong.

Dorian is the main man I'd go to for any kind of weight training/muscle building advice. More than anything, he tells the truth. Regardless if it heals or hurts. Great man!

Great advice. This is the mantra that I preach at the gym. Unfortunately, not many people are converted. They're still running themselves tired at the treadmill and then flap some weights aimlessly.

"Like having a bigger engine in your car: you'll require more fuel" is honestly the best RMR analogy I've ever heard.

I have done dieting and cardio for years with either temporary results or no results. Finally stopped the cardio (other than walking) and started doing a calorie deficit and lifting 3 days a week. Have lost 10 lbs in 2 months and feel incredible!! I'm just getting leaner. Thanks Dorian.

I’m 57 I train 4 times a week for the last 37 years. I never do cardio, I use light weights isolation exercises plenty of reps. My diet is good and I’m the same weight I was when I was 21. Training is 30 percent genetics, 30 percent technique, 30 percent diet and 110 percent dedication.

Cardio is like trying to paddle up steam Resistance training is like building a motor for your paddle boat

I've lost 5 stone (70lbs) over 2 and a half years and completely changed my body shape mainly lifting weights

This man never ceases to impress me he is legit the most educated mr Olympia ever lived because these are some really in depth concepts that proven by modern studies

Great video and as usual everything was explained very well. Thanks! 💪

Good and excellent advise . Had a confusion regarding this .Thanks

Excellent answer to this question! I once heard that muscle tissue continues to burn calories for up to 3 days after a workout.

I found cardio and weights together worked for me

Dunno why everyone feels the need to comment. Dorian’s comments are perfectly correct and don’t need additions/changes.

I have been doing weight training for 5 month, simply following 500 calorie deficit & avoiding sugar for 5 month, at start I was 85 kg, now today I am at 78 kg

Thanks, Shadow. always a great listen. I'm fortunate enough to train at Anth Bailes Gym in Durham where your Nautilus Pullover is, such a privilege to have access to that bit of kit.

Short, sweet, to the point.

I love how this living legend explains things so simply. Love and respect DY!

This is very true because the majority of obese/ overweight people like myself find it extremely difficult to juggle both cardio and weight training effectively. It’s already difficult enough to move our heavy bodies with the constant back pain(if you have bigger hips) let alone do an extensive training regime. I find it much more effective for myself to stick to just one thing at a time- weight training. FYI, I do do cardio like normal walking to and fro classes and a 20min sesh on the treadmill twice weekly.

Always great advice

Glad to hear it from the expert. Need to start pumping some weights.

Thanks Dorian. You're a legend.

You also prime your cells to metabolize glucose instead of storing it as fat. You can huge composition changes from that aspect alone.

From my perspective, I think the combination of anaerobic excercise and aerobic excercise is more effective to reduce body fat and body weight then one only. I used this pattern five years ago, it was so great.I've been doing this since then. It makes me happy and healthy.

Passive fat burning vs active fat burning. The byproduct of anaerobic training is increased strength and hypertrophy while the byproduct of aerobic training is increased endurance and cardiovascular health. In short, do both to be healthy.

Agree. With weight training I lost a lot of fat ithout intending too and built muscle. I eat very well but of course needed to eat more with heavier weight training. I do cardio like dancing just for fun. I am almost 50 and look much better than I did when I was doing more cardio and less weight training. I also feel stronger.

Yes.Weight training combined with good nutrition burns fats. Nearly 60 kgs în a year and still going hard.

Thank you I finally got the answer I was looking for

This message needs to spread!!!

One more way that weight training helps in fat loss and calorie burning is that body needs lots of energy after workout to do repair work and adapt. It also burns calories for many hours after training.

Great video, but the background music is distracting!

Top bodybuilder....living legend...scientist...entire his career lived like a monk...and never reveled himself or lead a flashy life...always believed in simplicity and his success shouted very loud for him...thats why he is known as shadow....my favourite bodybuilder

Watched blood and guts 100 times on my VCR and I bought his book the Warriors story must’ve read it 10 times. Number one greatest bodybuilder of all time!

I totally agree you are correct im working out with weights and my fat gut is decreasing. Ive never done any cardio and my results are showing. The muscles are using my body fat around my waist to build up. Its got to come from somewhere.

I wouldn’t of even lifted a weight if it wasn’t for Dorian. Must of watched blood and guts over a 1000 times.

If you are eatng low glycemic carbs keeping insulin levels flatter and you are relying on fat as fuel your performance will be impacted but you absolutely will be burning more fat. Additionally your increased metabolism created from exercise also burns fat which is the part you said. Carbs are critical for endurance sports but not as much for strength if your goal is weight loss. Hence why i eat a largely meat diet which still produces glucose just at a flatter rate than fast carbs like rice.

Thank you sir, I train boxing hitting the heavy bag and rope skipping, but after listening to you I'll give it a go and lift some weights too

Inspires me to push in the gym all the time. What a top bloke

This works for me actually. Whenever I gain weight, I eat less and weight lift more, works like a charm

I like how he breaks it down Real simple 👌

I met this man at the 99 Arnold. He was hella cool. I don’t think he gets the credit he deserves. He is the first mass monster. He set the standard. He is definitely one of my all time favorites.

I would say it completely depends upon how hard and fast you are working when doing weight training, how fast is your heart beating?

I saw Dorian.. I said is that Yates..? I saw channel name.. I subscribed!

I remember back in the 90’s, in one of my magazines…the caption was “The MIGHTY CALVES of DORIAN YATES” 💪 LEGEND!

Thank you "DY" The Shadow. 🙏

Weight lifting burns calories. If you're in calorific deficit, you'll lose weight. If you have body fat, you'll convert stored energy reserves -glycogen and eventually fat- while maintaining lean muscle tissue which burns calories during rest. Running will also help you burn calories but without the side benefit of the muscles burning calories during rest and repair .

I would 100% agree with this, based on my own experience I am 50 years old and don’t do any cardio. I just lift weights 4 to 5 times a week in my garage and am lean with six pack, I can eat around 2500 calories with about 170g protein and around 20-30% calories from fat rest carbs, Just avoid refined sugars and simple carbs, I’ll lift weights for as long as possible and stay lean this way, thanks Dorian for your great no bs advice, great to see you thriving.

They are both very important to do. Don't neglect either

Dorian, what is your view on Mike Mentzer’s form of HIT as outlined in his (and John Little’s book) “High Intensity Training the Mike Mentzer Way”?

Your energy expenditure is basically directly related to your heart rate. If your VO2 max was 5L and you worked at 80% for half an hour you'd burn 600 kcals. Muscle at rest is 6 kcals a day. So you'd need 100 lbs of muscle to equal that half hour of cardio.

My question is, when doin weights do u necessarily need to sweat while doin so In order to lose fat from body and face or do u not need to sweat, because when I do lifting I don’t really sweat and I put in the work.

During your heyday or bodybuilding training, did you in addition to weight training also do cardio exercises? If so, how long and before or after weight training, in a session?

Oh Daddy.... Your so smart... Thanks for everything

What kind of program you recommend for woman?

Thankyou sir dorian

I'm still yet to find a definitive answer to this, both arguments for and against cardio are compelling. My personal experience is this - about 4 months ago I started weight training, I actually put weight on put people kept telling me I looked like I had lost weight. My assumption is that as my shoulders, chest and arms have grown, it's balanced my aesthetic out, causing me to look like I have lost weight. Further to that, as Dorian said, the extra muscle mass has slightly reduced fat in areas I don't particularly target, like my stomach. Interesting about 2 years ago I went on the keto diet and lost 3 stone with no weights or cardio, that was obviously dramatically noticeable. So diet obviously works. In all my years of playing rugby and periods of focused cardio ( walking, running, biking etc ) I have never lost or appeared to lose weight. My assumption is that it's because I'm genetically stronger as opposed to being genetically geared towards cardio. I guess the truth is that diet, strength training and cardio all work to some degree, it just depends on you. A bodybuilder will support weight training for weight loss and I imagine a marathon runner would support cardio, we're all different so don't expect that something that works for someone else will work for you. My biggest and most helpful discovery is doing things in the gym I enjoy and creating weight loss goals around that. Otherwise you'll quit. If you enjoy weights, lift weights, if you enjoy a run, then run. The principles will always be the same - burning more calories than you consume = weight loss. But achieving and sustaining weight loss is more complicated and needs to approached uniquely to the individual. That's my thoughts anyway.

Yeah, use weight training in combination with cardio, not only cardio, if you do not want to be skinny fat, especially for women, especially at high ages.

Try a balanced well tuned diet of proper fats and carbs. Weight train hard, if you're counting reps, 10-12 you are only cheating yourself, push/pull till failure. Cardio following weights 20-30 mins, elevated heart rate is a must. If you're eating more calories than you're burning, guess what? You'll not lose fat/weight, a lot to be said for what's going in your mouth. Increase water consumption dramatically, and if desired add a quality supplement. Willpower will come into play as well. Good luck on your journey

I have a question: For training for weight loss, do I lift on a caloric deficit or in a calorie surplus in order to increase muscle mass and by extension, increasing the basal metabolic rate?????

Eat less exercise more! Simple.

Hi Dorian, I have a question about about deadlifts. Are you supposed to lockout for deadlifts? Is it safe for your joints like your spine and knees?

Weight training is the best, but you don't want to neglect cardio. If your cardio is bad you'll feel significantly better by improving it. Just having better wind, breathing better, more energy, etc. benefits me in general and also when I'm lifting. I feel more energy to put more intensity into sets and also for more overall volume in a workout. And I seem to sleep better when my cardio is right. Also your training suffers significantly if you end up having a heart attack because you never did any cardio.

I just can't help but ask the question I did. Seeing some of the pro bodybuilders once they get off drugs. Dorian is AWESOME ! Don't get me wrong but WOW

Durian knows his stuff 💪

Solid guy who mastered his craft. No fluff, no BS…pure genuine sage advice from the best.

I'm fairly new to training

This guy is awesome.

Should I use up all most of the body fat before changing my diet to build muscle?

Hey guys, context..context is king. It all comes down to maths, one doesn’t have to always be better than the other. Balance, yes weights are excellent and if done in a certain way can even bring elements of a CV workout in to your big multi jointed superset esq type workouts. Same with CV, it’s all good guys it never needs to be either or. When asking whether it’s direct calorie burn vs metabolism raise consequential burn it also depends on lifestyle, age body type etc. it’s never black or white! (Personal trainer for 28 years)

I firmly believe a combo between cardio and weight training, and surprising your body with different ways to move and exert, is the best method for effective body shaping. But what makes you actually lose weight? Your diet.

My english is very bad ...but the little ....I can understand that the explain of fuel training of Sir Dorian.... I agree Grettings from Spain

Thanks Dorian!

Provided that you can manage to control your food intake, as with me I always feel way more hungry when weight training as compared to cardio

When will DY products be available in America?

if dorian says it then it must be so. this man not only has the knowledge he also has the mileage. his credentials are his amazing contribution to the sport of bodybuilding. in the words of sinead oconnor "nothing compares.

For all those that claim calories vs calories out; how many calories are you burning in 30 minutes of cardio at 60% of VO2max. Because based on heart rate alone, weight training is similar to HIIT and burns more calories in that same 30 min.

All the real experts are in here bro 👇☝️

You have to lift weights while you run, DO YOU WANT THIS OR NOT!!!

I'll add to this: lifting heavy weights with high intensity for an hour burns more energy than cardio/aerobics. Most importantly though, by cardio most people mean aerobic activity like running and aerobics, but in bodybuilding, aerobic exercise can include the body switching from using glucose as the primary fuel source to fat. This happens when an exercise goes on for more than about a minute. This is why Arthur Jones in the 70s made his students lift heavy weights back to back with minimal rest. Do that and you get the benefits of both aerobic and anaerobic exercise

King advice

Add some supersets and dropsets for even more fatburning

I'm struggling with my diet. I am getting great protein with shakes and meats, but I crave so much junk food like sugary stuff hours after my workout.. I binge that stuff like an idiot. Idk. It's like a magnet almost feels impossible to avoid junk foods. Anyone have any advice on binge eating problems?

Spot on Dorian, also too much cardio increases the stress hormone cortisol, which in turn protects the body by increasing fat storage.

It uses energy, like everything you do. So yes, it does

My wife lost over 25 pounds of fat by weight training with me whos training for muscle and size, and barely doing any cardio and is in great shape and also developed a lot of strength. 173-148lbs bodyweight and benches 135lbs currently.

Im 66 and next month ill be 67. I am not old school! Today I see a lot of people not really understanding whats going on. There were a lot of great teachers in my time. Lyle knudson, Veron Gambatta, Tony wells, Loran seagraves and kevil O Donald, Tom Telles, Gerod Mock., etc. If I couldnt make it to a class, I bought the dvd. They had great books. Back then the books were pennies, I see some of the book for 250.00 and more. They taught everthing today no different. I never had elite athletes with a window of 4-5 months of training. I thought I did good. My best boy was 10.55 and 21.30 and the worse was 11.30. If I was an coach I would go from speed to anerobic speed endurance. max speed is 80 meter, and top end speed is 40 meters. In these area is nothing but strength and powertraining. Once you fix this go to your interval training. I dont run 300-800 for 400 meter training; I go around the clock. Interval training teaches you how to run fast throughtout the whole race. the first 200 you run up hill the last 200 you run down hill. then you go straight to the weight room. If you run the 100 only it 20 reps 3 sets at 70-80 % 200 its 30 reps, you need to understand peridozation, when to taper and unload, not deload. If you are a hurdler you should training as a 100-200 sprinter; I have a lot of history from way back when coaches were doing 3-4 months of cross country, 3 -4 months of 300-600 and then then the last 3 months running running 40-100-150. Thats old school. They have the dynamic warm up now. I work with 3 other coach a while back and they did better than me. I work with 1 pro athlete and 2 college and they did great one athelet was cloked at 22.1 mile an hour and we only did 5 weeks of training. This young man never ran track before now he's sold.

I do both

Weight training with little rest between sets increases respiration which burns calories. Recovering between sets and after the workout burns calories. Sprinting is anaerobic. Have you seen any sprinters carrying much fat?

Very perfect legend. I think the same.

excuse my ignorance but does fat all over the body burn the same when lifting weights or is there a way to target areas.

Dorian, great answer sir. I agree, losing fat is easier with more muscle. I am a big fan since you burst onto the body building scene in the early 90s, at least in the US, I know you had been at it a bit before that. You always have great insight and for what it's worth in my book, no disrespect to anyone else, you are the undisputed GOAT.

why not do both???? its way healthier than only one or another

Great short videos, no selling anything, and no overload of scientific bull shit

100% True ❤

dorian is so smart. the things he learnt and practised is what "science" is saying today.

Love from India 🇮🇳

wow i expected the answer to be the opposite. never thought about losing fat because i'm always slim, probably from all that weight training

Net gain over a month maybe, not 24hrs, and thats assuming your diet is on point!! The answer is to the question is yes, but not as much as when you do cardio.