Weight lifting can be beneficial for weight loss because it adds muscle mass, which increases your metabolism and results in more calorie-burning. However, traditional weight lifting that involves long rest periods of inactivity doesn't burn nearly as many calories as moderate cardiovascular workouts. Your best way to lose weight with weight lifting is to do a type of weight lifting called circuit training, during which you quickly move from exercise to exercise in a circuit and incorporate short intervals of cardio activity between sets or exercises. This will keep your heart rate elevated without doing prolonged cardio. Certified personal trainer Kristy Wright says that "Circuit training is primarily designed for men or women who want to tone up, lose weight and get in shape." Samantha Kopf, a certified personal trainer through the National Academy of Sports Medicine, agrees that doing circuit training can "achieve weight loss."
Step 1
Warm up first before doing a circuit training routine. Dr. Stephen Pribut states that: "Your warm up for strength training should begin with a few minutes of a gentle aerobic activity. This could be five to 10 minutes of using an elliptical trainer, exercise bicycle, or walking or jogging slowly on a treadmill."
Step 2
Proceed to a pre-set circuit at a gym using weight machines and cardio equipment if you are not experienced in weight lifting exercises and form. Go through the circuit two times three days a week. Add a third circuit after two times around no longer makes you sore the next day. Ask a gym staff member for help if you have questions about the use of the machines or circuit.
Step 3
Alternate between upper and lower body exercises on machines or using free weights if you are an intermediate or advanced weight lifter. Do one to two exercises per body part for arms, shoulders, chest, back, and legs. Exercises like squats and lunges will burn more calories because they work larger muscle groups than exercises for your upper body, which target smaller groups like the shoulders, biceps or triceps.
Step 4
Move through the exercises quickly, using an "active rest" such as jumping jacks or jogging in place between exercises as your recovery time. Do cardio for one minute of rest between exercises at a high-intensity.
Step 5
Do a five minute cool-down the same way you did your warm up.
Tips and Warnings
- A personal trainer can be an invaluable asset to a weight loss program based on strength training. She can keep you motivated, ensure you are doing exercises correctly and help you avoid plateaus by keeping new exercises and variety in your routine.
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