Losing a lot of weight will definitely reduce the risk of certain diseases, but it can also leave you with an unattractive side effect--loose skin. The quicker you lose weight, the less time your skin has to adapt to these changes. A natural approach to reduce this problem is through weight training. Contrary to popular belief, you are not actually tightening the skin. You are building muscle underneath it to make it look more tight. Choose compound exercises because they involve more than one muscle and they promote the fastest gains.
Step 1
Lie face-up on a bench to do bench presses with a barbell. These work your chest, shoulders and triceps. Grasp the bar with a wide grip, push it off the supports and hold it directly above your body. Keep your abs tight as you slowly lower the bar to your chest. Push it straight back up in a steady motion and repeat for 10 to 12 repetitions.
Step 2
Stand with your feet shoulder-width apart to do military presses for your shoulders and arms. Hold a barbell at upper chest height with a shoulder-width grip. Tighten your core and push the bar straight above your head in a steady motion. Lower it back down slowly and repeat 10 to 12 times.
Step 3
Grab a pair of dumbbells to do bent-over rows for your back and biceps. Stand with your feet hip-width apart and hold the weights in front of your thighs with your palms facing you. Bend over at the hips and let the dumbbells hang straight down toward the floor. Keep your back straight as you lift the weights up by your lower stomach. Squeeze your shoulder blades together, slowly lower the dumbbells and repeat for 10 to 12 repetitions.
Step 4
Perform twist curls for your biceps and forearms. Stand with your feet shoulder-width apart and hold dumbbells at your sides with your palms facing in. Keep your back straight and core tight as you lift the weights up toward your chest. Twist your wrists as you do this so your palms face up. Squeeze your biceps forcefully for a full second and slowly lower the weights back down. Repeat for 10 to 12 repetitions.
Step 5
Add weight to a barbell and place it on the floor to do deadlifts. These work your glutes, thighs and back all at the same time. Stand behind the bar with your feet slightly wider than shoulder-width apart. Bend your knees and hips to lower your body and grasp the bar with a shoulder-width, overhand grip. Keep your core tight and back straight as you lift the bar from the floor and come to a standing position. Lower the bar back to the floor slowly and repeat 10 to 12 times.
Step 6
Execute a set of bicycle crunches to build muscle in your abdomen. Strap on a pair of ankle weights and lie on your back. Lift your legs, bend your knees 90 degrees and place your hands on the sides of your head. Raise your torso from the floor and move your right elbow and left knee toward each other while extending your right leg. Twist to your opposite side and continue to move back and forth in a steady motion for 15 to 20 repetitions.
Tips and Warnings
- Perform three or four sets of your exercises and work out every three days. Use the heaviest weights you can handle with your exercises.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Ankle weights
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