The best weight-loss training helps you burn more calories than you eat without imposing too much stress on your body. The Mayo Clinic recommends weight-loss regimens that support losing 1 to 2 pounds per week. With 1 pound of fat equivalent to 3,500 calories, your training should help your burn the 500 to 1,000 calories you should cut each day to lose weight at that pace. The best weight-loss training also conditions your body for long-term weight management. Consult your doctor before beginning any new exercise regimen.
Metabolism
Your metabolism is the process your body uses to convert calories that you ingest into energy. The best weight-loss training makes your metabolism more efficient and helps you burn more calories during physical activity. Your body burns more calories when you have more lean muscle tissue, and muscular endurance helps you perform more physical activity. Resistance exercise, such as weightlifting, boosts your metabolism by encouraging muscular growth and endurance.
Resistance Workout
A full-body workout offers the best weight-loss training. Your full body workout includes upper-body pushing, upper-body pulling and lower-body pushing exercise movements. Compound exercises require multiple joint movements and provide the best full-body workout, because they recruit the most muscle tissue possible. Upper-body pushing compound exercises include the bench press, military press and incline press, the National Federation of Professional Trainers reports, while front lat pull-downs and seated rows are good upper-body pulling exercises. Lower-body pushing exercises include the squat and leg press.
Progress
The overload training principle states that your training must impose greater stress on your muscles to increase your strength and muscular endurance. The National Federation of Personal Trainers suggests that the best weight-loss training involves performing resistance exercise sets with 20 to 25 repetitions for weight loss. This repetition range encourages both lean tissue growth and increases your muscular endurance. Apply the overload training principle by selecting a weight that you can perform 20 repetitions with, and increase the weight only after you can complete 25 repetitions per exercise set.
Frequency
Your body needs adequate recovery time between workouts, because muscular growth and endurance gains only occur during your post-workout recovery. You will not condition your metabolism effectively if you do not get adequate recovery time between workouts. Complete a full-body resistance workout every other day. The best weight-loss training includes physical activity every day, so you should perform aerobic workouts for 30 to 60 minutes on days that you do not complete resistance weight training.
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