Since most people who exercise regularly build routines that focus on aerobics, weight training tends to be neglected. However, it's worthwhile to include strength exercises in a more varied routine because they build and strengthen muscle, which burn more calories at rest than body fat does. For the best and quickest fat loss results, combine aerobic sessions with weight training--or choose interval training.
Varied Routine
The Cleveland Clinic maintains that an effective weight loss routine has three components: stretching, aerobics and strength training. Each element complements the others and makes calorie burning exercises efficient. One way to combine a variety of exercises is through interval training, which couples extended periods of moderate activity with bursts of intense exercise. The Mayo Clinic notes that interval training burns more calories than regular exercise because the intense periods, no matter how short, boost total calorie burn. Consider warming up with stretching and then alternating slowly paced periods of weight training with vigorous bursts of cardio.
Sample Exercises
Weight training for fat loss can make use of specialized exercise equipment or a participant's own body weight. Some example exercises are dumbbell rows, squats, lunges, core activities, resistance band training and exercises that utilize fitness balls or medicine balls. Sit-ups, push-ups, crunches and other toning exercises also count.
Guidelines
The American College of Sports Medicine recommends coupling weekly sessions of aerobic activity with two weight training sessions of eight to 10 exercises each, and eight to 12 repetitions of each exercise. The American Council on Exercise suggests choosing movements that work out all of the main muscle groups, including the arms, legs, back, chest and midsection. Exercising multiple muscle groups will work to tone the whole body and make it look better at any weight.
Tips
Using improper form or doing too many repetitions of weight training exercises can result in muscle strain or injury. To make each movement effective and safe, work on technique with a personal trainer or fitness professional, or watch video demonstrations of the movement and mimic them carefully. Start out with light to medium hand weights, but progress to heavier weights for certain exercises as time goes on to continually grow and develop muscles.
Results
One way to gauge results of a weight training routine is to measure the circumference of your waist. The Mayo Clinic suggests using a cloth tape measure and wrapping it around the waist at about belly button level. Pull the tape measure tight, but don't suck in your stomach. Note the measurement, write it down, and take it again after a month or two of adhering to a weight training and aerobics routine. The healthiest waist measurements fall under 35 inches for women and under 40 inches for men.
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