How To Burn Lots Of Fat Lifting Light Weights

Weight lifting often is perceived as an activity for building big, bulky muscles. On the contrary, weight lifting can be a way to reduce body fat, resulting in a leaner appearance. Adding muscle mass to your frame increases your metabolism, the rate at which your body burns calories. When combined with proper nutrition and cardio training, weight lifting can result in reducing excess body fat, or body weight. With diets that include weight lifting, there is a better chance to maintain the weight loss.

Step 1

Select weight training exercises that isolate muscle groups. These exercises will force your muscles to work without assisting other muscles. Less weight should be used, resulting in more definition and shape and less mass. Exercises include the dumbbell fly, pec deck, side and front shoulder raise, bicep curl and tricep pushdown for upper-body muscles. Lower-body exercises include leg extensions and leg curls.

Step 2

Complete more repetitions using lighter resistance. Suggested training guidelines include completing three to four sets of 12 to 15 repetitions. It is still recommended that all sets be completed to failure, or muscle exhaustion. For added intensity, rest intervals between sets should range between 30 to 45 seconds. Pump, or flex, your muscles between sets to keep your heart rate and respiration up.

Additional options include supersets and breakdown sets. Supersets combine two different exercises for one large set. Breakdown sets are done by starting with a higher weight, completing 10 repetitions, immediately lowering the weight to complete 10 more repetitions, then immediately lowering the weight and completing 10 more repetitions for a very large set to muscle exhaustion.

Step 3

Add a weekly interval training session. Interval training typically alternates between higher and lower intensity cardio training or work-rest for weight training.
Suggested weight training includes performing up to three sets of up to 22 repetitions working between 60 to 80 percent of your maximum lift, then resting between sets.

Another option is to combine both workouts for increased fat burning.
Start with a chest exercise, then perform one to two minutes of jumping rope or jogging in place. Continue to alternate between weight training exercises and cardio training throughout the workout. Interval training elevates intensity and heart rate, increasing metabolic rates.

Step 4

Add a circuit training session to your weekly routine. Circuit training workouts consist of a number of stations at which specific exercises are performed for a designated period of time. Examples include upper-body weight exercises, lower-body plyometrics and cardio training. For higher intensities, decrease the amount of rest between stations.

Tips and Warnings

Perform an adequate warm-up prior to all weight training sessions. This will gradually increase your heart rate and respiration, and warm up your muscles and joints. Warm-ups elevate your metabolism and decrease risk of injury.
Weight training, circuit training and interval training are challenging workouts. It is important to develop a solid strength base prior to adding higher-intensity workouts. First-time exercisers should consult a physician prior to starting an exercise program.