Weight training is an effective tool for losing weight. As you lift, you are not only getting stronger, building stronger bones, shaping and toning the muscle, you are also burning fat. If you are severely overweight, there are several specific things to consider to both weight train properly and lose the weight you desire. Always consult a physician before beginning any kind of weight-training program.
Be Consistent
Find a routine that works for you and stick with it. Try to lift weights two to three times a week. Consistency helps you to maintain your exercise goal and is the only way to get stronger. One of the most common misconceptions about weight training, especially among women, is that they will bulk up. Writing for the American College of Sports Medicine, Dr. Gary Hunter explains, "Although women can definitely increase muscle size, it should be understood that there is little chance of a woman becoming a behemoth and ending up with a body like Arnold Schwarzenegger. Without drug use or some very specialized training is undertaken for many years, women who resistance train normally just become very fit looking." Consistency will not lead to bulky muscles but it will help you burn the fat, thus helping you to reach your goal.
Hit Every Major Muscle Group
A complete weight-training program will include legs, back, chest, arms (biceps and triceps), shoulders and abdominal muscles. This will not only help you to be balanced but it will make sure you are working your entire body for the most effective workout. This is especially true if you only have a limited time to weight train. A sample workout, three days a week, to get you started would include squats, 12 to 16 repetitions; wide leg squats, 12 to 16; hamstring curls, 12 to 16; kneeling heel lifts, 12 to 16; lunges, 12 to 16 for each leg; calf raise, 12 to 16; dead lifts, 12 to 16; biceps curls, 12 to 16; triceps kickbacks or dips, 12 to 16; shoulder press, 10 to 12; abdominal crunches, at least 20.
Find a Trainer or Weight Training Specialist
A nationally certified trainer will be one of the best tools you can use to help you lose weight as you train. It is important to weight train with proper technique, and a trainer can assist you so you can get the most out of your training. Trainers are also great motivators and will help you to keep pushing and staying consistent -- your No. 1 goal. If you cannot find a trainer, try a total body weight training group fitness class format at your local gym.
Don't Be Afraid to Add Weight
If you are just starting out, you may want to lift lighter weights such as 2 to 5 lbs. But at some point your body will begin to get stronger and you will need to add the weight. Adding weight will help you to continue to build stronger muscles, thus burning fat.
Remember It Takes Time
If you have a significant amount of weight to lose such as 50 lbs., you must give yourself time.
References
- MayoClinic.com: Weight Training: Do's and Don'ts of Proper Technique
- American College of Sports Medicine: Women and Resistance Training: The Right Program Brings Results for Females Who Train; Gary Hunter, Ph.D.; Fall 2002
Member Comments