Lose Extra Weight with Weight Lifting
Lifting weights to lose extra weight might seem like a strange concept to most people, but it’s not just for bodybuilders and fitness fanatics – For anyone who wants to lose extra weight but can’t do cardio, lifting weights might seem like an unlikely choice.
After all, bodybuilders are the only ones who lift weights, right? Not so! Lifting weights not only will help you to lose that extra weight, but it also will make you stronger and improve your overall health and fitness level. How does it work?
Why You Should Lift Weights
People have been focusing on aerobic exercise for weight loss for a long time, but it’s an easy trap to fall into. What you might not realize is that lifting weights has a ton of benefits—both mentally and physically.
First, resistance training boosts your metabolism so that you’re burning more calories even when you aren’t exercising.
Second, lifting heavy helps boost bone density, preventing muscle mass from shrinking as we age. Lastly, lifting weights keeps your mood in check—it releases endorphins in your brain and can also increase serotonin levels.
If you’re looking for exercise for weight loss, there are tons of reasons why you should include resistance training in your routine.
Why You Should Lift Heavy
Lifting weights for weight loss might sound counterintuitive, but lifting heavy weights can boost your metabolism as much as running long distances. The idea is simple: when you work out, your body breaks down muscle tissue; in order to build that back up again and maintain it over time, you need food. And a lot of it.
By lifting heavy weights several times a week, you’ll force your body to use more calories than if you just did aerobic exercise like walking or jogging on a treadmill. You’ll also see results faster—even within two weeks.
Because you are using heavier weights, you won’t be able to lift them as many times as with lighter ones, so your workouts will be shorter too. But don’t let that fool you into thinking lifting heavy is easier than doing cardio—the opposite is true!
You’ll feel sore for days after each workout. Still not convinced? A study from McMaster University found that participants who lifted heavy weights lost more fat mass than those who performed endurance training while following a low-calorie diet.
So even though they were eating fewer calories, they ended up losing more weight. Another benefit of weightlifting for weight loss is that you’ll gain lean muscle tissue instead of excess body fat.
Muscle burns more calories at rest than fat does, so adding extra muscle to your frame means burning extra calories throughout the day without expending any extra effort (that’s right—you can eat more food without gaining any extra pounds).
Even better, because you’re focusing on building lean muscle instead of cutting down on calorie intake, it should be easier to keep off any unwanted pounds once you’ve reached your goal. Since men carry less body fat than women do (on average), men will lose excess weight faster with regular strength training sessions.
Incorporating Resistance Training into Your Workout Routine
Lifting weights to lose extra weight is one of many ways you can build up muscle mass, which has a number of benefits, including improved bone density and lower blood pressure. It also increases your resting metabolic rate (the amount of calories you burn at rest).
Resistance training has been shown to help people lose weight without negatively impacting muscle mass or strength. A 2011 study found that, in conjunction with aerobic exercise, resistance training helped obese women lose over 10 percent of their body fat in less than eight weeks—and that was with no dieting involved!
So it’s okay if you’re more concerned about losing weight than building muscle. And while resistance training isn’t necessarily meant to replace aerobic activity, incorporating both types of workouts into your routine will lead to better results.
What Types of Resistance Exercises Can Help with Weight Loss?
Adding resistance training to your workout routine is a great way to help you lose weight. Resistance training increases your metabolism, helping you burn more calories—even at rest.
If you’re just starting out with lifting weights, consider adding these five exercises into your routine: 1) Rows; 2) Squats; 3) Lunges; 4) Shoulder Presses; and 5) Triceps Dips.
Your body will quickly adapt to these exercises, making them less effective as you go along. As a result, it’s important that you don’t stick with one type of resistance exercise forever—instead, switch it up every few months by replacing one or two of these exercises with different ones that challenge your muscles in different ways.
For example, try doing squats instead of lunges or do triceps dips instead of shoulder presses. By changing things up like this, you can continue to reap all of the benefits that come from resistance training without getting bored and giving up on your workout routine altogether.
The Best Way to Incorporate Lifting Weights Into Your Workout Routine: If you have no idea where to start when it comes to incorporating weights into your workout routine, think about what types of activities you enjoy doing most (besides working out).
Are there any sports or activities that are similar? For example, if you love swimming laps in a pool, try doing some water aerobics where you hold dumbbells instead.
How Long Does it Take To See Results?
Losing weight doesn’t have a defined period—but progress is progress, no matter how small. When it comes to weight loss, it’s important not only to track your goals but also note milestones along your way, big or small.
You might be tempted to focus on something like losing 5 pounds over an arbitrary time period, but it’s easier and more motivating when you consider gaining muscle and dropping inches.
Remember that lifting weights for weight loss will help you lose fat faster than cardio alone—plus, building lean muscle mass is beneficial if you want extra energy throughout your day. So, don’t worry about taking too long to see results; instead, celebrate every little victory. Even better? Set smaller, short-term goals to keep yourself motivated.
For example, try setting a goal of exercising three times per week for two weeks before moving up to four times per week. This strategy helps build consistency and prevents you from getting overwhelmed by thinking about long-term changes all at once.
How Can I Put Together a Workout Routine?
Ask yourself what kind of routine you want. There are tons of different workout routines out there, some simple and quick, others that take more dedication. Before you go choosing your routine, figure out what kind of exercise routine is best for you.
Are you a morning person or do you work better late at night? Do you prefer to work in a gym or would working at home be easier? And most importantly, how much time do you have? The amount of time you put into it will affect how quickly your routine shows results.
If money is an issue, look up free workout routines online or join a local gym where prices can be lower and group classes available. You can even find community gyms that offer free memberships with just a small annual fee.
How Often Should I Do This?
This is a good question that I’m sure you’re asking. The thing is, with strength training, more isn’t necessarily better. Your muscles grow when they are stressed and not given enough time to recover from that stress
If you don’t rest enough between sessions your body doesn’t have time to repair and rebuild its muscles so they can grow stronger. Over-training in any form is bad news, which means you want only to train as often as you need too
(1). As mentioned earlier, if you do it properly with good form it shouldn’t hurt; therefore, it should not take long at all. In fact, studies show that an average of 3 days per week is optimal for muscle growth
(2). So there you go: 3 days per week of resistance training will be perfect. You can either split up those three days into two upper body workouts and one lower body workout or just do them all on separate days.
In my opinion, doing them on separate days will allow you to give each muscle group enough attention without overdoing it. You may also want to consider doing full-body workouts twice per week instead of separating everything out—it’s up to you!
For example, here is what a full-body weightlifting routine might look like: Monday – Upper Body Workout Tuesday – Lower Body Workout Wednesday – Rest Thursday – Upper Body Workout Friday – Lower Body Workout Saturday & Sunday – Rest
These workouts aren’t set in stone though. Again, these are just examples to help you get started. Feel free to change things around until you find something that works best for you!
The Benefits of Lifting Weights to Lose Extra Weight – One of the biggest misconceptions regarding lifting weights for exercise is that it only builds muscle, making you look like a bodybuilder and therefore increasing your weight.
This belief may still be in circulation today because bodybuilding gyms are very popular, but regular fitness centers offer a variety of exercise equipment and classes designed around fitness (rather than building muscle). When picking an exercise regimen, be sure to focus on your goal: lose weight.
If you’re trying to shed pounds, try incorporating some strength training into your routine. You can build muscle while losing weight if you lift weights at least twice per week; work each major muscle group with three sets of eight to 12 repetitions using enough resistance so that you can only complete two or three repetitions above what feels like maximum effort.