Losing weight can be difficult, especially if you’re not sure what to do. The good news is that there are many things you can do to lose weight. Lifting weights is one of them. You might not know it, but lifting weights helps with fat loss because the more muscle mass your body has, the faster your metabolism will be. This article will give you some great tips on how to lift weights for fat loss as well as a workout routine so that you can start seeing results in no time.
Many weightlifting exercises can help with weight loss. Some of the most popular ones are squats, lunges, and bench presses. These exercises work for multiple muscle groups at once, which means that you’ll burn more calories in less time. In addition, they also help to tone your body and improve your overall fitness level.
You should perform at least three sets of 8-12 repetitions. If you need to, adjust the number of reps until you find a good starting point. However, keep in mind that lifting too light will not help you gain any benefits from weightlifting. You should aim for a weight that makes it hard for you to complete your last repetition with good form.
It is best to do your weightlifting routine at the end of your cardio session. Doing them this way has been shown to burn more calories, which will help you see better results faster. It also helps to work out different muscle groups on different days so that you don’t overwork any one group, allowing your body to recover properly.
A good workout program should consist of a variety of different exercises that target all the major muscle groups in your body. For example, you could do three sets of squats, leg presses, and leg curls for your lower body one day. On another day, you can do bench presses, military presses, and rows for your upper body. Your cardio days would be separate from your weightlifting days so that you can allow each muscle group to rest before working them out again.
Morning 1- Cardio & Abdominals
Evening 1-Weight Lifting & Hamstrings/Quadriceps/Calves If your schedule does not fit into a 2 or 3-day per-week plan then simply pick one of the workouts from each day. For example, you could do the weightlifting routine in the morning and then do cardio & ab exercises in the evening when you get home from work for a 2-day per week plan.
Do 3 sets of 8-12 repetitions for each exercise, resting 30 seconds between each set. You should aim to lift a total amount of weight that is equal to about 60% of your one-repetition maximum. This is the most weight you can lift with perfect form for one repetition.
If you are new to exercising or if it has been a while since you have last lifted weights, then start with a lighter set of weights until your muscles adjust and build endurance over time. If you are more experienced then you will want to start with a heavier weight that makes it hard for you to complete your last repetition with good form.
If you are unable to do squats, lunges, or bench presses because of lack of equipment or other reasons, simply replace these exercises with ones that target the same muscle groups. Some alternatives are leg extensions, leg curls, seated chest presses, and dumbbell rows. If you have access to a gym then try using different types of resistance machines if possible. For example, some people find chest presses on the incline/decline bench easier than traditional barbells.
Crunches – 3 sets x 25 reps
Side Bends – 3 sets x 25 reps per side
Upper Abdominals: Leg Raises – 3 sets x 25 reps
Planks – 1-minute hold
Repeat the program from week 1. If you can do all of the exercises or would like to challenge yourself more then try doing 4 sets instead of 3 during your workouts. During your final workout for each muscle group, aim to reach 100% of your one-repetition maximum for at least one repetition. For example, if during weeks 1-4 you could lift 100 pounds for 12 repetitions per set on bench presses, then during week 8 you will want to lift over 120 pounds by increasing either your weight or number of reps depending on your goals for that exercise. Try to use perfect form every time so that you do not risk injuring yourself. Once one set becomes too easy for you to complete with good form, then try increasing the weight by 5-10 pounds and repeat until you can no longer lift it with perfect form.
The key to successful weightlifting is variety. You need to provide your muscles with a good mix of resistance training and cardio workouts for them to stay strong and healthy. If you’re short on time, then try incorporating one or two days per week of weight lifting exercises into your routine. Choose from different muscle groups each day so that they can rest before working out again, you’ll see better results in the long run. Exercise new muscles every few weeks by switching up your routines and adding more repetitions when you feel comfortable enough with what you’ve been doing already.