Weight loss is achieved by eating less calories than your body uses. This is called a "caloric deficit." In order to achieve this, you can use a program that involves restricting food and increasing activity. When cardio is not one of your favorite things to do, you can still lose weight through strength training. According to Tufts University, strength training has the potential to increase your metabolism by 15 percent. A higher metabolism equates to more calories being burned when you are resting.
Step 1
Reduce your daily intake by 500 calories per day to lose one pound of weight a week. Increase this to 1000 calories a day to lose 2 lbs. per week. Do not eat less than1200 calories a day if you are female and 1500 calories a day if you are male.
Step 2
Avoid deep fried foods, fast food, white bread, high fat dairy products and commercial baked goods. Eat high-nutrient foods like fruits, vegetables, lean meats, fish, low-fat dairy, whole grains and beans.
Step 3
Do 10 to 12 reps and four to six sets of chest presses, seated shoulder presses, one-arm dumbbell rows, overhead triceps extensions and seated biceps curls. Use dumbbells and a Swiss ball for all of your exercises. These exercises should be done two times a week.
Step 4
Do 10 to 12 reps and three to four sets of squats. Follow this up with bench step-ups, lunges, lying hip abductions and hamstring curls on the Swiss ball. Use dumbbells for added resistance and do your exercises twice a week.
Step 5
Perform kettlebell swings two times a week. Stand about three feet behind a kettlebell with your feet slightly wider than shoulder stance. Bend your knees, stick your butt back and grab the kettlebell with two hands. Lift it up and allow it to swing between your legs like a pendulum. Swing it in front of your body, and as you do, push your hips forward and strongly engage your core, butt and thighs. Swing the kettlebell back and forth for 30 seconds then place it on the ground and rest for 30 seconds. Pick the kettlebell back up and swing it again for 30 seconds. Alternate back and forth between work and rest for 30 minutes.
Step 6
Do your upper body exercises on Monday and Thursday; your lower body exercises on Tuesday and Friday. Swing your kettlebell on Wednesday and Saturday and skip Sunday.
Tips and Warnings
- Using a Swiss ball for weight training causes your body to be off balance. This forces more muscles to engage and it can increase your caloric expenditure. A kettlebell is a Russian training tool that looks like a cannonball with a handle attached to the top. They are made out of cast iron and they can increase your muscle endurance, cardio endurance, flexibility and strength all at once. They are also efficient at burning calories and are a good option if you do not like cardio. When you are doing swings, inhale when the kettlebell is swinging between your legs and forcefully exhale when it is in front of you.
Things You'll Need
- Dumbbells
- Swiss ball
- Bench
- Kettlebell
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