When formulating any diet and exercise regime specifically for weight loss we do not necessary think about lifting weights in the first instance. However, lifting weights can be a highly effective addition in this regard.
Lifting weights will not burn a significant amount of calories in comparison to say high impact cardiovascular activities. However, it should always be a consideration, and certainly not dismissed out of hand. Such weight training will lead to lean muscle mass. This will burn more calories throughout the day, hence dramatically enhancing the results of any weight loss campaign over time. Visit our how many calories to lose weight page to learn more about burning calories and losing weight.
A little reeducation is required in the first instance, as society will have psychologically conditioned us not to put lifting weights and weight loss together. In addition, we immediately conjure up visions of bulkiness, and the possibility of daunting injuries. This is yet another hurdle to overcome. However, this is simply not the case, and certainly not if lifting weights is incorporated into your diet and exercise regime in the correct manner.
Weight Lifting To Avoid Injury
Lifting weights can improve weight loss when such weight training is incorporated into an individual’s overall diet and exercise regime. Weight training can assist with fat loss, change the overall look of the body and tone the muscles. All of these results can be achieved whilst avoiding injury. Lifting weights is also exceptional in targeting specific problem areas, re-sculpting them to perfection.
It is of course essential to increase the metabolism to facilitate any weight loss. This in itself is the fundamental starting point of any weight loss campaign. Surprisingly enough, lifting weights is almost the magical answer in this regard. It increases an individual’s metabolism (like the 6 meals a day diet does as well), and retains it at a high level for a long period of time thereafter. This happens even when the body is resting, and no exercise is being undertaken. Such results are achieved on the basis that, as a result of the weight training, an individual has an increasing need for oxygen. This need then transfers to an increased metabolism. Maintaining an increased metabolism helps a lot if you’re looking for ways how to lose weight fast, it will help you achieve your goal much quicker. Don’t get obsessed with your heart rate though, there is no magic fat burning heart rate, as many “experts” may want you to believe.
Exercising Two Times a Day
Another great tip to lose weight fast is to start working out twice a day. Do cardio in the morning and weight training in the afternoon, this will really maximize your chances of losing weight in the fastest way possible.
Lifting weights also assists in muscle development. Muscles themselves are an important factor in increasing an individual’s metabolism. A pound of muscle can burn up to 400% more calories a day than a pound of fat. Lifting weights assists in the development of muscles and also burns fat, having a two-fold benefit on any individual’s weight loss campaign. In addition, it strengthens bones and optimizes stamina levels. For enhanced results, it should be done in conjunction with cardiovascular activities.
Burn Fat & Build Muscle
Such weight training should be incorporated into an individual’s diet and exercise regime three times a week. This will ensure the body burns fat, builds muscle, is sculpted and loses weight to its greatest potential. As mentioned above cardiovascular activities should also be undertaken, as such exercise is essential in any weight loss campaign. The individual’s diet should also be considered. Although a substantial amount of effort and discipline is required, the results will be remarkable: a lean, muscular and sculpted body.
To achieve weight loss, the weights should always be heavier than what the individual’s muscles are used to. Once the body gets used to a particular set of weights they should then be increased again. As a rule of thumb you are essentially looking for weights which require a lot of effort when completing that last repetition.
Changes should be made to any weight training regime on a regular basis. An individual should target different areas of the body, ensuring that they are not working the same groups of muscle on a constant basis. In addition, the body should be rested occasionally to promote muscle growth during that rest period.
As with any exercise, it is important to warm up before undertaking weight training, and cooling down thereafter. An individual should always take care when lifting weights to avoid any unnecessary injury. The key to lifting weights safely is to do each repetition slowly, with no jerking, and whilst remembering to breathe. You can also start swimming for weight loss, which is a full body workout and very healthy for the body.