Weightlifting may not spring to mind when thinking of exercises to lose weight.
Most of us think about cardio exercises liking running, cycling, or swimming and, while these can help in the pursuit of weight loss, some weight lifting techniques can be just as effective.
Lifting weights not only helps you become stronger, but it can also help you hit your fat loss goals and become more toned than ever before.
And you can lift weights from the comfort of your own home.
There are a range of benefits from weightlifting. You will increase your muscle mass while simultaneously burning fat. But, don’t feel deflated if the scales don’t change all that much.
What will change is your body’s composition meaning you will have more muscle and less fat. And, that’s always a plus!
More muscle and less fat can result in an increase in your basal metabolic rate. This simply means that you will continue to burn more calories even while you rest. In the long run, this is extremely beneficial in weight loss.
Of course, not all of us want to become muscle-bound and the next Mr or Miss Universe. Some of us just want to shed a few pounds.
Whether you do this through cardio or weightlifting, losing excess weight is always important for your mental and physical well-being.
If you’re not a weightlifter or only lift weights sporadically, then it’s time to pick up those dumbbells!
Although it may be intimidating at first, weightlifting workouts can help boost your mood and generally improve your lifestyle.
So, read on as we guide you through certain techniques to lose some pounds through lifting weights. Not only will you feel and look better, but your bone health and metabolism can be improved upon.
By the end of this blog, we hope you will be lifting those dumbbells and getting to work on becoming the person you want to be.
The Main Rules Of Lifting to Achieve Fat Loss
To successfully achieve fat loss by lifting weights, you will need to follow some basic principles.
The most important rules to follow include the number of sets you perform, the type of weightlifting exercises used, the amount of weight, and more.
Let’s take a closer look to show you how to lose weight by lifting weights.
Perform Full-Body Workouts
If you intend to build muscle rather than burn fat, it is always best to train one or two muscle groups in each workout.
These sessions should work very hard on the muscles to help create new muscle tissue. But, if your goal is to burn fat, then you should focus on full-body workouts rather than one or two muscle groups.
Full-body workouts will help raise your heart rate. These have a similar effect as circuit training and supersets.
However, the rest periods between the sets should be short to achieve the best weight loss results.
If you work on more muscle groups in every workout, you will be exerting more energy. Even after you have trained, your body will require greater energy consumption during recovery.
Therefore, you will continue to burn fat during your resting periods.
Perform Multi-Move Sets
If you want to build strength and muscle, straight sets of single lifts are the best method. However, in order to lose some of that belly fat, you should perform different moves throughout the workout and change up the lifts.
Supersets are a great way to lose some unwanted pounds. A superset is when you follow one move with another with little to no rest between.
These movements can target particular muscle groups in the lower and upper body such as the pectorals and quads as well as antagonistic muscle groups such as biceps.
You should also include a tri-set. These are three lifts that are grouped together with little to no rest. Another set to try is the giant set.
This includes a set of four or more moves with little to no rest in between each one.
Some would argue that a giant set is a form of circuit training and, in truth, it is. Giant sets have the same effect as they help to increase the heart rate and result in muscle fatigue.
This is critical for allowing your body to work on losing stored fat.
Use Lighter Weights
You may be forgiven for thinking that the heavier the weight, the harder you will need to work and the more weight you will lose. However, this is not always the case.
By reducing the weight you lift, you could increase the speed at which you lose weight. Yes, it’s still important to lift heavier weights if you want your muscles to work hard.
But, by making the weights a little more manageable, whether that is on a bar or using dumbbells, you can then focus entirely on using your muscles to lift the weight.
Doing this will also decrease the risk of injury due to poor form. A lighter weight will help you maintain momentum and achieve quality lifting set after set.
Focus On Compound Lifts
You should prioritize lifts that make two joints move simultaneously, otherwise known as compound lifts.
Examples include overhead presses which work the shoulders and elbows and squats that work the knees and hips.
Compound exercises are great for weight loss as they involve a range of muscle groups that you can target in such one gym session.
The more muscles you use in a workout, the more weight you can lift. Although lighter weights are best for long-term fat loss goals, you shouldn’t forget about heavier lifts.
The heavier the weight, the harder your muscles will need to work. This means your heart and lungs will need to work harder to pump blood and oxygen to those muscles being worked.
Therefore, you will burn more calories during your gym session as well as the hours of rest after.
To repair the damage done to your muscles during weight lifting, your body needs to increase your metabolism. This is the rate at which you burn calories.
This also helps oxygen to flow to these muscle groups again after training. For isolation moves such as bicep curls, keep these for the end of your workout once you have completed the heavy lifts.
Lifting weights is a great and fun way to increase fat loss. With careful gym session planning, proper weights for your body to handle, and short rest periods between sets, you could see those pounds drop quicker than ever.
And best of all, it can all be done from the comfort of your own home.