No weight-loss plan is complete without some form of weight training. Building muscle helps your body stay leaner both in the long and the short term. After a weight-training session, your body continues to burn more calories than after a cardio session. In addition, lean muscle mass increase your metabolic rate so that you can permanently change the way your body burns fat and calories.
Step 1
Train at a high level of intensity. The harder you work, the more fat you will burn and the more you will increase your post-workout metabolic rate. Vary the amount of weight you lift, lifting heavy on some days for a lower number of repetitions and lifting lighter on some days for a higher number of repetitions. This causes the body to have to adjust to a new environment, avoiding the plateau that often happens with traditional weightlifting.
Step 2
Do compound exercises. Compound exercises require the use of more than one muscle group, requiring the body to do more work and exert more energy. The more energy you exert, the more fuel the body uses in the form of calories and fat. Examples of compound exercises include push-ups, pull-ups, dips, deadlifts and lunges.
Step 3
Circuit train. Circuit training combines weight lifting with cardio in one workout to get the most metabolic burn for your buck. It is a must for weight-lifting for fat loss. To do this, choose one cardio exercise that you will alternate with your weight-lifting exercises throughout your workout. For example, if your weight lifting exercises for the day are a military press, push-ups and deadlifts, do three rounds of each exercise with a 200m sprint between rounds.
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