Choosing the best path to lose weight can be a difficult task. Resistance training, also referred to as strength training, can be a tool to aid in weight loss. However, it should not be the only tool that you rely on to accomplish your weight loss goals. Performing some cardiovascular exercise and being aware of how many calories you are consuming are also important parts of a successful and healthy weight loss program.
Calorie Deficit
In order to lose weight you need to create a calorie deficit. To create this deficit through resistance training you need to burn more calories than you are consuming. To lose a pound of fat you have to burn about 3,500 extra calories from your normal daily lifestyle. To accomplish this deficit you need to know how many calories you are taking in and how many you are burning. So, even if you are not dieting it is important to know your calorie intake to help you accomplish your weight loss goals.
Effects
According to the "Harvard Heart Letter" from Harvard Medical School, a person weighing 125 pounds would burn 90 calories doing general weight lifting for 30 minutes, and 180 calories if the weight lifting is vigorous. A person weighing 155 pounds would burn 112 calories performing general weight lifting for 30 minutes, and 223 calories if the weight lifting is vigorous. A 185 pound person would burn 133 calories doing general weight lifting for 30 minutes, and 266 calories if the weight lifting is vigorous. As these numbers indicate, it is possible to lose about one pound of body fat in seven to 10 days through performing vigorous weight lifting for an hour a day for the stated body weights. Keep in mind that these numbers are estimates. Depending on your weight and other factors, you may burn more or fewer calories.
Types
There are various forms of resistance training you can perform to help you lose weight. You may choose to use free weights, resistance bands or tubes, plate-loaded machines, body weight exercises, kettlebells or other forms of both traditional and non-traditional fitness equipment. Fitness classes that incorporate strength training are another option to help you lose weight. No matter what form of resistance training you choose to help you lose weight, make sure it is an activity you enjoy so that you are more likely to stick with it.
Monitoring
Keeping track of your workouts is also important. Making a record of the exercises, repetitions, amount of weight used, workout dates and difficulty of the workout can help track progress and indicate when changes are needed to your workout to avoid hitting a plateau. It is important to change your workout at least every three to four weeks so that your body doesn't adapt to the exercise and to keep you making progress. Monitoring your body fat percentage and paying attention to how your clothes fit are also benchmarks of success to consider in your weight training program.
Warning
Although you may be enthusiastic about exercising and losing weight, be careful not to exercise too vigorously if you are just beginning. Always check with your physician before beginning an exercise or weight-loss program.
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