Are you looking to lose weight but still look muscular and fit? Then weight lifting is the best way to achieve your fitness goals. You may think, weight lifting is just to build up those heavy muscles for competition. It’s majorly true, however, it can also help you to burn calories effectively. This article takes you on the beginner’s journey of understanding how to start weight lifting to lose weight and also answers some of the most asked questions about lifting weights and weight loss goals.
What is Weight Lifting?
Weight lifting is a crucial part of strength training or resistance training. It involves using weights like dumbbells or barbells to make your muscles stronger. These exercises help you to build muscles, strength, and endurance. You can focus on specific muscles or work many at once, making it a good workout for your whole body.
Weight Lifting for Weight Loss
Weight lifting has emerged as a powerful weight loss tool, and its effectiveness is rooted in both immediate and long-term benefits. By increasing muscle mass, weight lifting can significantly increase your metabolism, leading to more calories burned throughout the day.
- Building Muscles & Burn Fat: Lifting weights helps you increase muscle mass. Muscle tissue uses more energy than fat, even when you’re at rest. This means the more muscle you have, the more calories you burn throughout the day.
- Speed โโup your Metabolism: When you build muscle through weight lifting, your body burns calories faster. This helps you lose weight and keep it off.
- Hormone balance: Weight lifting can improve how your body uses hormones like insulin. These hormones play a role in how your body stores and uses fat.
- Preserving Muscle Mass: Losing weight often also means losing muscle mass. Weight lifting helps you maintain muscle while losing fat. This is important because muscles help you burn more calories.
How to Start Weight Lifting to Lose Weight?
- Start with Light Weights: Begin your weight lifting journey with light weights. Focus on performing each movement slowly and carefully to build the right muscles. As you get better and stronger, you can gradually use heavier weights to make your muscles work harder.
- Master Proper Form: Doing exercises correctly is important to avoid getting hurt and to get the most out of your workout. Start by learning how to do basic moves like squats, lunges, push-ups, and rows before trying harder ones.
- Include Compound Movements: Try adding compound exercises like squats, deadlifts, bench presses, and rows to your workout. These moves work many muscles at once, helping you build strength and burn more calories. Theyโre a great way to get fit faster.
- Combine with Cardio: Lifting weights is great for losing weight, but adding activities like running, biking, or swimming can help you burn even more calories and improve your heart health. For the best results, mix both strength training and cardio workouts into your exercise routine.
- Create a Balanced Routine: Make a balanced routine in which you do a mix of exercises that work different parts of your body. Also, pay attention to your body, and don’t overdo any exercises. Rest, and modify your routine as needed.
Remember, whether you want to lose weight, build muscle, or feel stronger, having clear goals will help you stay motivated and focused on your fitness journey. Once you get used to your workout routine, gradually increase the weight you lift, the number of times you perform each exercise (reps), or the number of sets you perform. This will continue to challenge your muscles and help them get stronger.
Weight Lifting Exercises to Lose Weight
Start with 5-10 minutes of light cardio, like jumping jacks or jogging, followed by dynamic stretches. Then you can perform the following weight lifting exercise:
- DEADLIFTS
- KETTLEBELL SWING
- BENCH PRESS
- FARMER’S CARRIES
- BARBELL EXERCISES
- DUMBBELL SQUAT
Consistency is key, so aim for at least 2-3 weight lifting sessions per week.
Is Weight Lifting Good for Health?
Yes, weight lifting is not only helpful for your weight loss, rather its beneficial for your overall health. Regular weight lifting strengthens muscles and bones, speeds up your metabolism and improves heart health. It can also reduce the risk of diseases such as diabetes and heart problems. Plus, lifting weights makes you feel happier by releasing feel-good chemicals in your brain.
Do Weight Lifting Burn Calories?
Weight lifting is a great way to lose weight. While you might burn more calories during a run or bike ride, weight lifting keeps your body burning calories even after you’re done working out. Building muscle through weight training speeds up your metabolism, meaning you burn more energy throughout the day, even at rest. This helps you lose weight steadily over time. Additionally, weight lifting shapes your body by building muscle and reducing fat.
Combination of Weight Lifting with Other Activities
Lifting weights is great for losing weight, but it’s not the only thing you should do. To see better results, try adding these to your routine:
- Get your heart pumping: Activities like running, swimming, or biking can burn extra calories and make your heart healthier.
- Eat right: What you eat matters a lot. Focus on foods like lean meats, whole grains, and healthy fats.
- Sleep well: Getting enough sleep helps your body manage weight and feel better overall.
FAQs
How Many Calories Does Weight Lifting Burn?
The number of calories you burn while lifting weights depends on several things, like how much you weigh, how hard you work out, and how long you exercise. Generally, someone who weighs about 155 pounds might burn between 120 and 220 calories during a 30-minute weightlifting session.
How many times a week should I weight train to lose weight?
You should do weight training at least 2-3 times a week, allowing your muscles to recover and grow between sessions.
Should I lift heavy weights for weight loss?
Lifting heavy weights can make your muscles stronger and more defined. However, using lighter weights with more repetitions can also help you lose weight.
Conclusion
Weight lifting is a fantastic way to start your weight loss journey and build a stronger, healthier body. By lifting weights, you burn calories, build muscle, and speed up your metabolism, which helps you lose weight and keep it off. Remember to start slow, stay consistent, and listen to your body. So, grab those weights and start shaping the body you want.