A proper calorie-restricted diet is necessary for weight loss, but a workout plan will help accelerate the process. Lifting weights burns calories and also increases your metabolism by developing lean muscle mass. This means you'll burn more calories throughout the day, not just when you're at the gym. Choosing the right exercises will make the most out of your workouts.
Heavy Weights versus Light Weights
Despite what you may have heard, lifting heavy weights won't leave you with big, bulky muscles. In fact, a recent study from the journal Medicine and Science in Sports and Exercise showed that lifting heavy weights can help you slim down.
In the study, participants lifting heavy weights burned around 400 calories in the first two hours after the session, while those using lighter weights burned just 200. When you lift heavy weights, be sure to have a spotter.
Compound Versus Isolation Exercises
Another consideration in weight loss workout plans is whether to use compound or isolation exercises. Compound exercises are those that involve multiple muscle groups and movements of more than one joint, such as squats and bench press.
Isolation exercises are those that focus on one muscle group and movement across one joint, such as biceps curls and calf raises.
Compound exercises are better suited to weight loss because they burn more calories and produce more muscle, which boosts your metabolism.
Upper Body Exercises
To promote optimal weight loss, you should work your entire body. Here are some great compound upper body exercises.
Bench Press: This lift works your shoulders, chest and triceps. Be sure to have a spotter and remember not to lock your elbows when you extend your arms.
Lat Pull-Down: To get the most out of this exercise, pull the bar down all the way to your chest and bring the bar back up slowly and steadily. This exercise works your shoulders, biceps and back muscles.
Lower Body Exercises
Lower body exercises are great for weight loss because your legs contain some of your body's biggest muscle groups. Always perform these lifts with a spotter.
Deadlift: Perhaps the most effective lift of all. Stand behind a barbell and bend your knees until you can grip the bar, palms down. Lift the barbell by pushing with your legs and pushing out your abdomen. Bring the barbell to knee level and then slowly reverse the motion.
Squat: Stand under a barbell in a rack with your feet shoulder-width apart. Rest the barbell on your shoulders, behind your head and rest your hands on top of the bar. Slowly bend your knees as far as you can, keeping your back straight. Slowly reverse the motion and repeat.
Cardiovascular Exercise
You can't lift weights every day, so perform cardiovascular exercise for variety.
Running: Running is great exercise and requires no equipment. Running 10-minute miles burns about 900 calories per hour.
Biking: Cycling is effective as well. Biking at 16 miles per hour can burn about 1,000 calories each hour. A speed of 10 miles per hour burns 500 calories per hour.
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