Weight training can help build muscle which is metabolically active. This makes it a valuable and necessary part of the weight loss equation. If you happen to be one of those people who despise the idea of running on a treadmill or pedaling an exercise bike for 60 minutes a day, you need not worry. You can lose weight fast with weight training alone. The key thing is, you need to target your whole body and you have to keep your heart rate elevated.
Step 1
Perform alternating chest presses on a stability ball by using the following instructions. Lie on the ball with your head and shoulders off and parallel to the ground. Contract your abdominals to hold yourself in the this position. Hold dumbbells straight above you with your palms facing your feet. Lower your right arm by bending your elbow. Stop when it is 90 degrees. Push it back up as you simultaneously lower your left arm the same way. Do 12 to 15 reps on both sides. Keep your body completely still the whole time you do he exercise and do not let your arms go forward or backward.
Step 2
Perform dumbbell push presses. Stand with your feet shoulder width apart and hold dumbbells in your hands at shoulder height with your palms facing forward. Squat down slightly and explosively push the dumbbells straight above your head. Lower them back down, squat slightly and repeat. Do 12 to 15 reps of this exercise.
Step 3
Work your back with one armed dumbbell rows. Place your left hand on the ball and hold a dumbbell in your right hand. Stand in a staggered stance with your left foot forward and your right foot behind you. Bend at the hips so your back is just above parallel to the ground. Pull the dumbbell up to hip level and keep your arm in tight against your body. Slowly lower it back down until your arm is fully extended and repeat for 12 to 15 reps. Switch sides and repeat.
Step 4
Use a bench and the ball to do triceps dips. Place your hands on the edge of the bench and your heels up on the ball. Straighten your arms to a point where they are almost fully extended. Lower your body towards the floor by bending your elbows. Stop when your upper arms are parallel to the floor, then push back up. Do 12 to 15 reps of this exercise.
Step 5
Perform step-up dumbbell curls on a BOSU. Place the BOSU with the dome side up. Stand right behind it with dumbbells in your hands. Step on to the BOSU with your right foot, hold and do a curl. Step back down, step back up with your left foot, hold and do a curl. Alternate stepping with each foot and doing curls. Do 6 reps with each foot alternating.
Step 6
Perform alternating BOSU lunges. Stand behind the BOSU with dumbbells in your hands. Step onto it with your right foot and go into a lunge. Lift your foot off and place it all the way behind your body in a staggered position and do another lunge. Go back and forth ten times and switch sides. Make sure you do not let your knee go past your ankle when you are lunging.
Step 7
Take short rest breaks and work out in the form of a circuit. Do each exercise consecutively with 30 seconds of rest between each one. Wait 60 seconds between each circuit and perform four to five circuits total. Work out every other day.
Tips and Warnings
- Working out on a stability ball and BOSU will cause you to be off balance which can increase your caloric expenditure.
Things You'll Need
- Dumbbells
- Stability ball
- Bench
- BOSU
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