Learn How to Build Muscle

Weight Training for Weight Loss

With the abundance of weight loss information on the web these days, it is often hard to know what is fact and what is fiction.

Reaching a healthy weight will not only extend your longevity, but it will also give you more energy and mental alertness – and who does want that?

So, whether you need to lose 50lbs or 10lbs, get off that couch and start weight training for weight loss! In this article the basic principles for losing weight while strength training will be discussed.

Before we get into the principles of weight training for fat loss, it is important to mention that what you do in the kitchen is a big part of losing weight. The basic principle of healthy fat loss is decreasing your caloric intake while increasing your energy expenditure. This means that when combined with a healthy, balanced diet, weight training will help you burn fat because you are expending more calories and building muscle – which keeps your metabolism high throughout the day.

The above points are very important, and most women who are afraid to weight train don’t realize that weight training and building muscle will actually help them lose weight faster! For every pound of lean muscle you have, you will burn about 6 calories – compared to 2 calories for every pound of fat. This means muscle has a daily metabolic rate three times as much as fat!

If your goal is weight loss, it is critical that you understand these principles and follow a routine that won’t waste your time. Generally, it is recommended that when trying to lose weight and gain muscle, you lift heavy for about 10-12 reps each set.

muscle gain 

This will build endurance as well as muscle. However, you may also lift in the 6-8 rep zone – this will develop strength. Alter your routine based on your goals and you will see much better results!

As I mentioned, lifting heavy is very important for building muscle and losing fat. Increasing your resistance every session will force your body to adapt to the workload, thereby building muscle and raising your metabolic rate.

Lifting 5lb dumbbells for 20 reps every session won’t do anything for you, except maybe waste your time. So make the most of your workout and challenge yourself every time you step inside the gym!

Designing a program for your individual needs and lifting heavy are key components of weight training for fat loss. In addition to these, you need to pick effective exercises. Perform compound exercises like the squat, bench press, and deadlift to burn the most calories during your session.

Compound movements tax your box more than isolation exercises because they require the entire body to do work. This type of intensity is a great way to lose weight. Decreasing your rest time can also raise intensity. Less rest time can turn your weight lifting session into a cardio workout, which is a very efficient way to burn fat.

Weight training is one of the best ways to burn fat while building muscle, so individualize your program, lift heavy, keep the intensity up and I promise you will see results!

critical bench

critical bench

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