Many people go to the gym in search of a way to lose weight. Numerous methods and programs work to accomplish this, to various degrees. According to Texas-based strength coach Mark Rippetoe, in his book "Strong Enough," the best resistance exercises for weight loss are multi-joint compound movement lifts. The intense energy demands required to complete these movements consume more calories in the same time than other forms of exercise, according to Rippetoe and Stuart McRoberts, a bodybuilding coach and author, in his book "Beyond Brawn."
Step 1
Start your resistance training sessions with barbell squats. Perform three to five sets of five to 10 repetitions, with 30 to 60 seconds of rest between sets. Barbell squats involve the muscles of the lower legs, thighs, hips, buttocks, lower back and the abdomen. This creates a much higher energy demand than other leg exercises that isolate specific muscle groups, like leg presses or leg extensions. The higher energy demand an exercise creates, the more efficient it will be at making you lose weight.
Step 2
Follow your squats with an upper body pressing movement. Rippetoe recommends the bench press and overhead press. These exercises incorporate the muscles of the chest, shoulders and arms, as well as the muscles of the upper back and core for stabilization of the weight and your body during the exercise. Perform three sets of eight to 10 repetitions of your upper body pressing movement. Incorporate a 30-second rest interval between sets of your upper body pressing exercise. These pressing exercises use more muscle groups and energy demand than other upper body exercises like chest flyes and shoulder raises.
Step 3
Incorporate a pulling exercise into your routine after your presses. Rippetoe recommends the deadlift and power cleans for general strength training. Both of these exercises create an intense energy demand for weight loss. These exercises incorporate the muscles of the entire posterior chain of the body. This refers to the muscles of the back of the legs, the hips and buttocks, lower and upper back and the shoulders. It can be, and has been, argued that these two exercises are the ultimate whole body exercises, according to Rippetoe. Perform fewer repetitions of these exercises, with a longer rest duration, due to the high energy demand. Perform three to five sets of each, for a total of no more than three repetitions. Take a one- to two-minute rest interval between sets of these exercises. Rippetoe recommends alternating between these two exercises each workout.
Tips and Warnings
- Perform resistance training three times per week for no longer than 45 minutes, for maximum beneficial effect. Increasing your lean muscle mass will increase the rate of loss of weight from body fat.
- Consult your physician before beginning any new exercise program.
Things You'll Need
- Power rack weightlifting cage
- Olympic barbell
References
- "Starting Strength"; Mark Rippetoe; 2007
- "Beyond Brawn"; Stuart McRoberts; 2007
- "Essentials of Personal Fitness Training"; National Academy of Sports Medicine; 2008
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