The best workout with weights for losing weight includes exercises that most major muscle groups in your body. High-repetition weightlifting with light resistance may provide the most weight loss benefits, by stimulating an aerobic affect that boosts your metabolism and produces more fat-burning mitochondria. Bodybuilding.com reports that high-repetition weight lifting can help you burn fat after exercise by boosting your metabolism for around 36 hours after your workout.
Chest
Compound upper-body pushing exercises, such as the bench press, contribute to the best workout with weights for losing weight. These exercises target your deltoids, triceps and the large pectoral muscles that form your chest. You may use barbells, dumbbells or machine weights for your compound upper-body exercise. The National Federation of Personal Trainers recommends selecting a weight that you can perform only 20 repetitions with. Increase the weight only after you can perform 25 complete repetitions, and repeat the cycle to stay within the 20 to 25 repetition range for weight loss.
Back
Your back contains several major muscles that you can target simultaneously with compound upper-body pulling exercises. These exercises include movements, such as rowing or lat pull downs. You may complete these exercises with free weights, plate-loaded or weight machines at home or at the gym. Performing 20 to 25 repetitions with these exercises provides one of the best workouts with weights for losing weight, because these exercises burn fat in over ten different muscles in your upper body.
Legs
The best workout for with weights for losing weight includes 20 to 25 repetition sets of lower body exercises, because your legs contain some of the largest muscles in your body. Your quadriceps are a group of four different muscles that form the front and sides of your thighs. Your gluteus maximus forms your buttocks. It is the largest muscle in your body, and gives your body speed and power for running activities. Compound exercises, such as squats and leg presses target your quads and glutes.
Circuit
Your body produces energy aerobically and anaerobically. Weightlifting workouts are generally anaerobic, but you can stimulate a more aerobic effect by limiting rest during your workout. Circuit weightlifting limits rest and increases the total number of repetitions you perform between rests. A circuit set for losing weight with weightlifting includes multiple exercises that target most major muscles in your body. You may complete one circuit set by performing 20 to 25 repetitions of chest, back and leg exercises back-to-back without rest. The best workout with weights for losing weight may include four to five circuits.
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