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Resistance Training is the one thing that we do that elevates our metabolism for hours after a workout. Cardiovascular workouts are effective and necessary but after an hour of running, your metabolism is only elevated for less than 60 minutes before going back to normal. On the other hand, resistance training will literally raise your metabolism permanently. This happens because weight lifting is actually a process of breaking down muscle tissue and rebuilding it back stronger, firmer and with more tone. This process takes time and energy AKA calories. Once you have added muscle tone to a given area on your body, it now takes even more energy to maintain this muscle.
So here is the run down on why resistance training is such a metabolism booster:
When you weight train you break down muscle fibers, which takes energy to rebuild. When these muscle fibers have been rebuilt they are tighter, firmer, more toned and now take more energy to maintain.
1 lb of muscle burns about 50 calories a day
1 lb of fat burns about 4 calories a day