Optimal weight loss requires a combination of strength training, cardiovascular exercise and healthy eating. If you are not losing weight, you are probably missing one of these components. Lifting weights builds muscle, which has many health benefits and makes you appear toned. If you are frustrated because you haven’t lost weight through lifting weights, you may not be following a proper program or you may be missing a healthy diet or aerobic activity.
To lose inches or weight, you need to burn more calories than you eat. A pound contains 3,500 calories, so to lose a pound in a week you need to have a calorie deficit of 500 calories a day. You can get this deficit by cutting calories from your diet and working out.
You may not be seeing results because you are not doing a proper weight lifting program. Before you start resistance training, warm up for five minutes by walking quickly or stretching. Your program should consist of eight to 10 exercises that target your major muscle groups, including your chest, back, arms, shoulders, legs, abs and butt, according to the Fitness website. Pick a weight that fatigues your muscle after 12 repetitions. Using the right weight for one set of 12 repetitions can be just as efficient as multiple sets with the wrong weight. Do not hold your breath while lifting. Take one day off between lifting to let your muscles recover.
If you aren’t happy with your strength training results, try a different type of resistance training. Try using free weights and weight machines in a fitness center. Use a variety of equipment and see what works for you. If the weights and weight machines aren’t working, try Pilates or another resistance training program that uses your body weight to tone you. Another option is using a resistance band to work your muscles. You can also tone your muscles by walking uphill or doing another aerobic activity that works your muscles.
Lifting weights helps you lose fat. Muscle tissue burns more calories than fat tissue. When you lift weights and burn calories, you replace fat tissue with muscle, so your body constantly burns more calories. Lifting also tones your muscles, increases your strength and improves your bone density.
If you still aren’t seeing the results you want, make sure you are following a healthy diet and getting aerobic exercise, or exercise that raises your heart rate. Get most your calories from fruits, vegetables, whole grains, low-fat dairy, lean protein, nuts and seeds. For best results, you should follow a workout plan that includes 45 minutes of strength training and aerobic exercise five to six days a week.