Lifting weights with the proper setup is an effective method to lose weight. For the best results, incorporate strength training into your regimen two to four times per week on non-consecutive days. You must allow your body time to repair and recover between weight-training sessions. Your muscles will benefit from weight training for up to 72 hours after your workout, often dependent on the intensity of the routine.
Try Circuit Training
Combine strength and cardio exercise into one and blast calories at a higher rate than with traditional weight lifting. To make your own circuit, alternate muscle groups to minimize rest time. For example, do a set of push-ups followed by a set of lunges. Choose four to 10 exercises for your circuit and perform three to five sets of each at a quick pace, taking time to rest when needed.
There are a couple ways to perform circuit training: 1) Time yourself with each exercise for 20 seconds up to two minutes; or 2) Perform a designated number of repetitions before moving on; for example, 10 to 30 repetitions per exercise. Change up your routine regularly for the best weight loss results.
Incorporate Heavy Weights
Lifting heavy weights in quick succession can help you reduce body fat and lose weight. Start with basic exercises like a shoulder press or a back squat. With the shoulder press, use your legs to help you press the dumbbells overhead, keeping your core engaged; repeat 12 to 15 repetitions at a fast speed. You will notice that you work hard and increase your heart rate, making this an efficient way to burn calories and assist with weight loss.
Choose Total Body Exercises
The more muscles you recruit during an exercise, the more efficient you are at burning calories. Choose exercises like a back lunge to overhead press or a squat to upright row to utilize your legs, glutes, core, shoulders, back and arms. Make it a rule that as you choose exercises for your strength routine, it must use more than one muscle group. For example, a push-up recruits the chest, shoulders, triceps and core; while a triceps extension mainly just recruits the triceps. Make the most of your strength-training session with total-body exercises.
Change It Up
As your body gets used to a certain form of exercise, it will stagnate and adapt to your efforts. Avoid this by changing up your strength-training workout to include new exercises or circuits, selecting new weights, exercising for a longer duration or incorporating new modalities. For example, if you usually use weight machines, switch to a barbell or dumbbells to add variety.
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