Looking to lose weight? Try our FREE Calorie Counter »  |  Log In
Articles Fitness Nutrition

How Weight Lifting Workouts Can Help You Lose Weight

Feb 24, 2011

Weight lifting workouts can help you lose weight when such workouts are done in conjunction with a weight loss diet regime. Lifting weights can help you lose fat, change how your body looks and tone your muscles without the risk of injury if done correctly. You can also successfully re-sculpt trouble spots such as bat wings on your arms.

Lifting Weights to Lose Weight

In order to lose weight, it's important to increase your rate of metabolism. Lifting weights increases your body's rate of metabolism and keeps it raised long after the activity is completed. This is because your body has an increased demand for oxygen as a result of the workout and hence registers an increase in the metabolic rate.

A weight lifting workout also helps in the development of muscles. Muscles are an important factor in raising your metabolism, as a pound of muscle can burn up to 20 calories a day whereas a pound of fat can burn only five calories. Since lifting weights helps build muscles and also burns fat, it has a dual benefit in weight loss programs. In addition, weight lifting workouts also help to strengthen the bones and increase endurance levels. For optimum results, weight lifting workouts should be combined with cardiovascular activities.

Burning Fat

In order to burn fat, build muscle, shape your body and lose weight, you should lift weights at least 3 times a week and also pay equal attention to your diet. Aerobic training in the form of cardiovascular workouts are also essential. Doing all three in conjunction can help you attain a lean, muscular and sculpted body. You can also optimize your muscle to fat ratio and keep fat away on a permanent basis.

How to Lose Weight with a Weight Lifting Workout

Always remember to lift more weights than your muscles are used to. You should increase the amount of weights you lift once your body gets used to a particular set of weights. You should ensure that the amount of weights you lift can enable you to complete the last rep with difficulty. Make changes in your weight lifting regime on a regular basis.

Choose a variety of rep ranges that target different muscle fibers if you wish to lose weight from different areas of your body. You should ensure that you do not work the same muscle groups continuously, and you should rest your body on certain days so that your muscles can grow during the rest periods. It's important to warm up before a workout and cool down after one. The weights should be lifted and lowered slowly without you holding your breath. In order to prevent any injury, it's essential to maintain your posture and keep your balance.

In order to obtain optimum results, you should go slow in order to protect yourself from injury. You should only lift comfortable amounts of weight and add on slowly in order to prevent stressing your body. You should never use jerky movements while lifting or lowering weights as jerking can cause permanent injury. Breathing regularly and getting rest are essential as well.

Article Comments