Weight lifting, also known as strength training, requires the use of fitness equipment or the weight of the body. This type of training helps strengthen the muscles and bones, boosts stamina and reduces the severity of symptoms from chronic conditions like arthritis and diabetes. When it comes to losing fat with weight lifting, your best bet is to do circuit training. This will cause you to gain muscle while burning a high amount of calories. By adding muscle, you will increase your resting metabolism.
Step 1
Spend five minutes doing dynamic stretches before you work out. During a circuit training workout, you move a lot of body parts through multiple ranges of motion. If you start exercising without first loosening up, you run the risk of injuring yourself. Dynamic stretches are performed in motion and they can prevent this from happening. Do stretches like leg swings, arm circles, heel raises, high knees, side rotations and forward bends.
Step 2
Choose six to 10 exercises that target your entire body. The goal is to recruit as much muscle fiber as possible. Feel free to utilize your body weight, free weights, machines or a combination of everything. Do exercises like push-ups, shoulder presses, supermans, triceps extensions, twist curls, jump squats, lunges and bicycle crunches. Aim for 15 to 25 reps with each exercise or do your sets 30 to 45 seconds straight. Perform them all in a row.
Step 3
Rest briefly in between your exercises. This will keep your heart rate elevated and promote a high caloric expenditure. Take no more than 60 seconds when you first start out. Keep reducing your rest breaks as you get into better shape until you can do one exercise after the next with no rest at all.
Step 4
Perform enough work to get a favorable response and exercise on a regular basis. Aim for four circuits and work out every other day.
Tips and Warnings
- Instead of taking short rest breaks in between your sets, you also have the option of doing active recovery. For example, grab a jump rope and jump for 45 seconds in between each exercise. Do any type of repetitive movement that you like. Be aware that your caloric intake plays is a big part in fat burning. If you spend several hours a week doing circuit training, but continue to eat high amounts of unhealthy fare, you will compromise your progress. Your best bet is to cut back on your calories and eat foods that are nutrient dense.
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