Weight training is commonly related to toning muscles and building lean muscle mass. However, weight training provides additional benefits from the lean tissue including increased metabolism and weight loss. In fact, a study by the National Center for Health Statistics reported in "Women's Health" magazine, found that two weight lifting sessions per week can reduce overall body fat by 3 percent in 10 weeks.
Benefits
Weight lifting has numerous benefits including improved bone health, reduced injury potential and increased stamina. For weight loss, weight lifting promotes lean muscle tissue that has the ability to burn more calories by increasing your metabolism. As your strength increases, it becomes easier to control your weight. While cardio training burn more calories during the workout, weight lifting increases metabolism so the body burns calories after the workout. According to the Centers for Disease Control and Prevention, weight lifting has the potential for increasing metabolism by 15 percent.
Exercises
While most weight lifting exercises can provide weight loss benefits, total body functional exercises provide the best results for weight loss. Joe Dowdell, founder and co-owner of Peak Performance in New York City, says total body exercises such as squats and push-ups provide the greatest calorie burn for weight loss. Additional exercises include the deadlift, presses, Olympic lifts and pull-ups.
Intensity
Intensity of the weight lifting workouts is equally as important as the selection of exercises. The first step for proper intensity is selecting three to five exercises per workout and performs three sets of 10 to 12 repetitions. Keep the workouts short and intense lasting 20 to 30 minutes focusing on performing the maximum number of repetitions in a short time period. Perform the workouts four to six days per week in different combinations and patterns.
Considerations
To maximize weight loss through weight lifting, stay consistent with the workouts while allowing your body to recover between workouts to prevent injury. Start out slowly allowing your muscles, tendons and ligaments to adapt to the exercises and learn the proper exercise technique. A certified fitness trainer can provide personalized advice for weight lifting, weight loss and exercise techniques.
Member Comments