Weight Lifting Program to Lose Weight

Weight Lifting Program to Lose Weight

Contrary to belief, you can follow a weight lifting program to lose weight, but you have to make sure you are doing it the right way otherwise you can actually gain weight, even though it will mostly be due to muscle weight.

You also need to make sure that you don’t lift weights that are too heavy for your strength, if you push yourself and increase the weight intensity over a short period of time, this will result in muscle weight gain and giving you a bulky appearance.

If you do it right however, doing weight training in conjunction with circuit training can be an effective way to burn fat.

Combining a Weight Training Program with Interval Training

If you do a quick burst of weights in the gym, or bench presses, rather than waiting for your heart rate to calm down before the next exercise, quickly follow up with a series of push ups.  If you are doing a weight exercise using the legs, then quickly follow this up by skipping with a rope, doing squats or jumping jacks.

Not only is this good for burning fat, it will also give you a good cardio workout which is good for the heart and lungs.  It is also proven to help reduce blood pressure, all while burning calories at the same time.
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Weight Lifting Program to Lose Weight

If you want to quickly burn fat from your legs and buttocks, you can use heavier weights, but the emphasis needs to be on doing the repetitions as quickly as possibly, opposed to doing weight that are so heavy, you can only do them slowly.

For example, if you are doing an overhead press (standing and lifting weight above the head) or bench presses, choose a weight which you can comfortably do 10-15 in quick succession.  This will increase your heart rate which will help burn calories.

Using Your Own Body Weight


Often, when you think of weight training, you think of lifting dumbbells and doing bench presses.  There are many exercises you can do which involve lifting your own weight which in its own right will help burn fat.

Consider using a Swiss ball which can help support your body when doing weight training.  Also, whenever you do exercises such as squats, press ups and lunges, you are using the weight of your body to give you a good workout.  These simple exercises are often the most effective for burning fat.

If you combine exercises that use your own weight with traditional weight training apparatus, you will ensure you get an all over body workout which will lead to quicker results.  It will also stop you getting bored as you can vary the exercises accordingly.  A weight lifting program to lose weight can be effective if you follow the guidelines above.