A study published in the Journal of Strength and Conditioning Research looked at the calorie-burning effects of a 50-minute Body Pump workout. Subjects burned, on average, 265 calories during the workout. The men burned a little more calories (315) compared to the women (214).
Since popcorn is 100% whole grain, itâs also a good source of fiber, and as long as you air-pop it and donât douse it in butter, oil or salt, it wonât add much artery-clogging fat to your diet. But the findings arenât license to substitute popcorn in your diet for fruits and vegetables, says Vinson.
Good fiber sources include: 1  Bran and other whole grains found in cereals, breads, and brown rice. 2  Vegetables such as Brussels sprouts, carrots, and asparagus. 3  Fresh fruits, or dried fruits such as raisins, apricots, and prunes.  Beans.