Exercise promotes weight loss in part because it increases resting metabolic rate after the exercising is over. Intense weight training has a small effect on caloric expenditure.
Researchers from Southern Illinois University found that 1 set of resistance training increased resting energy expenditure after exercise as well as 3 sets. Test subjects performed either 1 set or 3 sets of 10 exercises for 10 repetitions. Resting energy expenditure remained elevated for 72 hours after exercise, by about 100 calories per day. There was no difference in post-exercise fat use between the groups.
Weight training has a small effect on resting energy expenditure, which might help people maintain a healthy weight. (European Journal of Applied Physiology, published online)