Our expert says:
No, this is pretty wildly overstated, people make numbers up big time, and you get the health equivalent of broken telephone. The afterburn effect is actually pretty small, but it's bigger for cardio exercise that is intense than weight training. So the energy use the hour after a weight session is much lower than after a cardio session like running, but obviously much depends on the intensity. The harder you train, the longer it stays elevated, but it's never up for 2 days.
What weight training DOES do is increase lean mass, and this has a long term effect of increasing metabolic rate. That's not a bad thing at all, one of the reasons to do weight training, but it's the combiation of weights and cardio that helps with weight loss. The cardio is more effective for burning energy (and thus fat), whereas weight training helps keep metabolic rate up in the very long term, good for weight management.
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