The Best Weight Training For Weight Loss

To get in shape, you need to include a weight training program in your fitness routine. A safe strength training regimen will help you lose weight and shape your body, but a specifically designed regimen will help you lose weight more efficiently. Explore various ways to lose weight and choose the one that you think you will enjoy most.

High Repetition Count

The National Academy of Sports and Medicine recommends weight training with a repetition count of 12 to 15 for weight loss. A repetition of 15 with a moderate intensity weight will enable your body to burn calories while building muscle. Do two to four sets of each exercise you perform. A program that includes a chest press should be done 12 to 15 repetitions at a weight that is difficult to perform at the last two repetitions. When you can easily do 15 repetitions, you should increase the weight by 5 to 10 percent.

Compound Exercises

You can succeed best in weight training by using several muscles in one exercise. The larger the muscle area you target, the more energy you will use, the more calories you will burn and the more muscle you will build. Perform compound exercises that incorporate multiple joints and require more work. The easiest options are free weights or cable machines. For example, perform a free weight squat, which will use your upper thigh muscle, hip muscles and core muscles in one exercise. That will work more muscles than doing a leg extension or a leg curl on a machine. Stephen Cabral suggests exercise that requires you to stand up--a suggestion contained in the NutritionData's blog, "Four Weeks to a Fitter You-Part 5: Your Results are in the Details." For example, perform a cable row exercise standing instead of sitting. That can increase your caloric burn and muscle growth.

Circuit Training

Circuit training combines cardio and strength training to keep your heart rate up while you lift weight. When your goal is to lose weight, your workouts should reflect that. Each workout should be tailored to burn as many calories as possible. Circuit training enables you to do that. Healthcorps describes circuit training as timed aerobic exercises followed by timed strength training exercises. A sample routine could include doing jumping jacks for one minute, followed by 20 lunges with a bicep curl, push-ups for one minute and crunches for one minute. Add to the routine by including another cardio segment and more strength training exercise. Each circuit should take eight to 12 minutes to complete. Perform three sets to get a full workout.