One of the best ways to lose weight is through weightlifting. This is counter-intuitive, since weightlifting builds muscle mass. However, the creation of lean body mass helps the body burn calories more efficiently, according to Purdue University. This can result in weight loss, because muscle burns more calories than fat does. It can also result in the loss of fat, resulting in a healthier body and a leaner look even at the same weight.
Aerobic vs. Anaerobic Weightlifting
There are two ways to train with weights--aerobically and anaerobically. An aerobic weight training schedule would involve light weights, high repetitions and short breaks between sets. This type of routine will leave you out of breath and will burn more calories during your workout than anaerobic training. An anaerobic workout involves heavier weights, fewer repetitions and longer breaks between sets. It will burn fewer calories than aerobic weightlifting during the workout itself, but can result in more weight loss in the long run. This is because it will build muscle mass, increasing your body's calorie expenditure 24 hours a day, whether or not you are working out.
Exercises
Focus on exercises that train large muscle groups. The more you train large muscle groups, the more lean body mass you will gain, and the more calories your body will need to burn simply to breathe and keep your heart pumping. Exercises that train large muscle groups include dead lifts, squats and bench presses. Focus on training your lower body as much as your upper body. Feel free to include a few exercises that train smaller muscle groups, such as the biceps press and the forearm curl, in order to develop a symmetric physique.
Sets
For an anaerobic weightlifting workout, choose weights that are light enough for you to lift at least eight times in a row using proper form. If you find yourself able to lift the weight 13 times in a row, choose a higher weight, advises the Mayo Clinic. Lift slowly and smoothly, making sure to utilize the entire range of motion for the exercise. Lower the weight as slowly and smoothly as you lift it. As many repetitions as you can in a row constitutes one set. Rest between sets for two to three minutes sets to allow your body to recover its strength. Perform three sets in a row of each exercise, and perform as many exercises as you can in 20 minutes to an hour, depending on your body's strength and endurance.
Frequency
Schedule workouts two or three times a week. However, you should never lift weights two days in a row, counsels physician Edward Laskowski. Over-training the body can not only stall your progress, but can also cause you to lose strength and muscle mass. Although it is fine to schedule cardiovascular workouts such as running on your days off, avoid scheduling a weightlifting workout and a cardiovascular workout on the same day, especially on days when your weightlifting workout focuses on your legs.
Outside the Gym
No weightlifting program can be effective if you fail to pay attention to your behavior outside the gym. Do not starve yourself in an attempt to lose weight quickly, because this will deprive your body of the energy you need to work out, and will deprive your muscles of the nutrients they need to grow. Since muscle tissue is rebuilt during sleep, get plenty of sleep, even on days when you're not working out.
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