How To Start Lifting Weights For Weight Loss

Lifting weights for weight loss is an activity that many people neglect when trying to lose those unwanted pounds. They believe that cardio will help them burn away body fat and lifting weights is only necessary if they want to build muscle.

However, the truth is that lifting weights is just as effective as cardio when it comes to fat loss. If you exclude weightlifting from your workout routine, you’re actually limiting your fat loss success. Lifting weight for weight loss is not about becoming a bulky body builder. It’s about making your body leaner, more toned, maintaining a healthy waist size and burning body fat in the most effective way.

How To Start Lifting Weights For Weight Loss

Weight lifting for fat loss directly burns approximately 400 calories per hour which does help you burn some body fat. However, the main way that lifting weights for weight loss helps reduce your overall body fat levels is that it increases your muscle mass. A pound of muscle burns around 6 calories per day while a pound of fat burns just 2 calories per day. This means muscles cells are three times more effective at burning calories than fat cells. By increasing your muscle mass through lifting weights, you can give your fat loss efforts a significant boost over time.

4 Simple Steps For Incorporating Weightlifting Into Your Lifestyle

Now that you know how lifting weights for weight loss works for your body, you need to make sure that your weight lifting weight loss program becomes part of your lifestyle. The good news is this isn’t a difficult task. By following the 4 simple steps below you’ll be well on your way to blasting away the fat with weights.

1. Get Access To Some Weights

Before you can start weightlifting, you need to ensure you have access to some weights. The easiest way to do this is by joining a gym. They will have all shapes and sizes of barbells, benches, dumbbells, kettle-bells and weight machines available for you to use. However, if you’re not a fan of gyms and you can workout at home with some basic free weights.

Free Download: 10 Muscle Toning Mistakes Women Make

2. Create A Weightlifting Schedule

Once you have access to the weights, you then need to create a realistic weight loss weight training program that you can stick to. This schedule needs to include exercises that target the following 7 areas of your body across the week;

1. Chest
2. Triceps
3. Upper Back
4. Biceps
5. Shoulders
6. Core
7. Legs

The exact schedule will depend on your lifestyle and the time you have available. Most people aim for between 2 and 4 weightlifting sessions each week with each session between 30 minutes and an hour in length.

3. Track Your Progress

Now you’ve got access to some weights and put together a weight lifting routine for weight loss schedule that works for you. The next step is to track your progress. You can do this by writing down the amount of weight you’re lifting and the number of sets and reps you’re completing each week. You can either use a pen and pad or download a smartphone app that allows you to track your progress and stores the results digitally.

4. Review Your Progress And Improve

The final stage of successfully lifting weights for weight loss into your lifestyle is to review your progress and use this as a platform to improve. Ideally, you should be aiming to increase the amount of weight you’re lifting or the number of reps you complete for each exercise every week. By doing this you’ll constantly get stronger, increase your muscle mass and burn more fat as a result.

Free Report:  10  Muscle Toning Mistakes Women Make

No matter what your gender is, you should embrace the weights and add strength training into your workout routine. You don’t even have to use weights in order to tone your body. Strength training for women is an important part of an effective exercise routine. However,  there are a  variety of common mistakes that make the job of muscle toning much harder than it needs to be. Download my free report, 10Muscle Toning Mistakes Women Maketo help you get the best results from your workout.