Weight Training is often seen as being an activity that’s strictly geared towards building muscle. However, many people don’t realize that training with weights can also have major benefits in efforts of losing your weight. One benefit of weight training is the high calorie burn you can get from it, which research has shown to be three times greater than cardio alone.
Weight training has also been shown to help reduce body fat by increasing metabolic levels and improving insulin sensitivity . This increased level of insulin sensitivity enables our body to better use glucose for fuel, which will lead to reduced cravings and fewer fat stores on our bodies.
Why weight training is the best way to lose weight?
Weight training workouts for weight loss also tend to be much quicker than other forms of exercise. This can be a great benefit for those who have busy schedules, but still want to achieve their weight loss goals.
The benefits of weight training don’t stop at its power to burn calories and fat. The activity also helps restore our bodies to a more youthful form by increasing bone mineral density and improving muscle strength. Beside losing weight, training with weights has also been shown to improve overall moods, reduce risk of heart disease and help you live longer by reducing the risk of cancer and type II diabetes .
What kind of weight training is best?
Weight training programs designed specifically to lose weight are known as fat loss workouts. Traditionally, these programs were very intense and saw people lifting heavy weights for low reps with long rest periods. This style has a great potential to burn calories, but research has shown that the most effective way to lose weight is actually by working with lighter weights for higher reps, in order to maximize muscle growth and calorie burn .
The best way to do this is by using a specific combination of sets and reps. To begin with, you should focus on getting 25-30 reps per exercise, using a weight that’s light enough to allow you to maintain perfect form throughout the set. Rest time between sets should be kept around 60 seconds, in order to minimise recovery time and maximise calorie burn.
A great example of a fat loss workout is the classic 3×10 workout, where you work each muscle group three times in a week using the same weight. Although this workout is regarded as one of the best ways to lose weight , it can also be dangerous for those who are new to working out .
A safer weight training program for those who’re new to weight training
If you’re new to working out, you may want to try a bodyweight workout, or a light weight workout. Bodyweight workouts involve the use of your own bodyweight for resistance, which makes them one of the safest and easiest ways to lose weight. Since your own bodyweight is being used as the resistance, all you need is enough space in order to do some exercises.
If you’re still wary about doing these exercises at home, then it may be best to start with just light dumbbells. Dumbbells are a great way to start training with weights, as they’re relatively cheap and easy to store. Many gyms also have a variety of different weights for training, which allows you to lose your weight over time as you get stronger.
The best types of fat loss workouts
Although there’s no one perfect exercise for weight loss, some are more effective than others. Running, for example, is a very popular exercise that can burn up to 500 calories per hour . However, it often involves high impact movements that can negatively affect joints and cause injury in the long term. Running should also be avoided by people who are overweight or suffer from joint pain.
Instead of running, you may want to try swimming as a great low-impact form of exercise. Swimming is an excellent way to improve cardiovascular fitness and burn calories without putting stress on your joints. Swimming is also a great exercise to use during the winter months, as it allows you to keep active without being at risk of injury from slipping on icy ground .
Another great way to lose weight is by using fat burning exercises. Among trainings for losing weight, these are probably the most effective workouts, as they focus on using exercises that can burn up to 20-30 calories per minute . Some examples of fat burning exercises are compound lifts and bodyweight squats.
The best type of cardio for weight loss
Cardio workouts can be split into two main categories : steady state and interval training. Steady state cardio involves keeping your heart rate up for a prolonged period of time, and can be done using things such as jogging or cycling. Steady state cardio is known to burn the most calories, but it also lasts for long periods of time and can lead to overtraining .
Interval training involves working at very high intensities for short periods of time, followed by brief rest times. This type of training helps you lose weight faster than steady state training due to the increased calorie burn and improved insulin sensitivity .
Some good examples of interval training include sprinting instead of jogging , or cycling instead of running. This type of cardio should be avoided by people who are overweight or suffer from joint pain, as it can often cause injuries
A good fat loss workout should be fun
The best weight loss routine will be the one that you will look forward to doing. Having a fun weight loss training can help you stick to your program and help make your workouts more enjoyable. One of the best ways to have a great workout is by using music to motivate yourself . Prerecorded music tracks can make it easier for you to work hard and enjoy every minute of your sessions.
Another way to ensure that you have a great workout weight loss program is by taking breaks whenever necessary. This can help to keep you refreshed and energised in between your workouts, and also makes sure that you’re still burning calories even when you’re not working out .
Before you start training with weights, it is important to understand what type of exercises you are going to perform to lose weight. It is also important to make sure that you have the correct type of equipment before starting. Understanding your workout schedule will allow you to have fun while losing weight. Most people who are overweight or trying to lose weight find a weight loss program that is fun and really motivates them.