Strength training is an excellent way to increase muscle mass and tone. Strength training can also have a positive effect on your metabolism. According to the American College of Sports Medicine, or ACSM, weight lifting raises your metabolism following a workout. If you want to lose weight fast, adding strength training to your weight loss plan may be the final piece of the puzzle.
Step 1
Talk to a trainer at your local gym and find out when the facility is slow enough for you to use several strength machines and free weights in a row, without being disrupted by other people. Most gyms have slower, off-peak times and you are going to want to be able to move quickly through your workout, using a variety of equipment, so finding a time when the gym is less busy will work in your favor.
Step 2
Go to the gym during an off-peak time and choose ten strength training exercises that you are familiar with. Choose one exercise for each of these muscle groups: chest, upper back, shoulders, abdominal, lower back, quadriceps, hamstrings, glutes, biceps and triceps.
Step 3
Adjust the seat settings on each machine to fit you. Whether using a machine or free weights, choose a weight with which you can perform about 15 to 20 repetitions, without stopping.
Step 4
Grab a stop watch. You will use the stop watch to time yourself on each of the stations and during each rest period.
Step 5
Find an open area of the gym floor and do jumping jacks or running in place for 60 seconds. This will warm up your muscles and raise your metabolism.
Step 6
Move to the first station, which should be a chest exercise. Lift the weight at a medium pace, both up and down, for 15 to 20 repetitions. As soon as you are done, move to an open area and do jumping jacks or run in place for 30 seconds.
Step 7
Move on to the second strength training exercise and do 15 to 20 repetitions. As soon as you are done, once again do 30 seconds of jumping jacks or running in place. This process of moving from a strength exercise to a heart rate-elevating cardiovascular exercise is called circuit training. Not only does this workout burn more calories than traditional weight lifting, but, according to Life Time Fitness performing "cardiovascular exercises between strength exercises also increases lean body mass, which results in a higher resting metabolism. This means more calories are burned throughout the day."
Step 8
Continue working out at a strength station followed by a cardiovascular exercise until you have completed all ten strength exercises. If you need to rest and catch your breath or get a drink of water, use your stop watch to time it. Each time you do this workout routine, monitor your rest times, and you will begin to notice that you are resting less as you get in better shape.
Step 9
Change the strength training exercises each week. Make sure to increase the weight on your strength training exercises whenever you find that you can do more than 20 repetitions.
Tips and Warnings
- Check with your doctor before beginning an exercise program.
- Stop exercising if you feel dizzy, have chest pain or pressure or feel nauseated.
Things You'll Need
- Stop watch, or other timing device
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