Can You Lose Weight by Lifting Weights? Fat Burning Weight Lifting Exercises - How2World


Due to the belief that lifting weights makes you big, weightlifting, also known as resistance training, was once only reserved for bodybuilders.

While weightlifting might help you gain muscle, it can also make you bulky. Lifting heavy weights and eating more calories than you burn is required to gain significant muscle mass, and even then, it can take months to years.

Furthermore, anabolic — muscle-building — hormones like testosterone and growth hormone are often lower in women, making it more difficult for them to increase muscle mass.

Weightlifting is an exercise that you should do if you haven't already. Despite the fact that weight rooms might be frightening, everyone deserves to appreciate the benefits of lifting and lowering weights. It's the kind of workout that can help you lose weight, enhance your mood, and improve your life in general — and it's simple to get started at home.

It's a frequent misconception that lifting weights causes you to "bulk up." It doesn't; in fact, it can assist you in losing weight and slimming down. Lifting weights has a variety of health benefits, including improving bone health and increasing metabolism, to mention a few.

As a personal trainer and CrossFit instructor, I've compiled a list of the most frequently asked questions regarding weightlifting for people interested in learning more. I hope you're ready to take up some dumbbells (or a couple of wine bottles) and start growing muscle by the end of this course.

No offence to cardio, but strength training is the way to go if you want to lose weight, get in shape, and overcome whatever obstacles you face in and out of the gym. Experts believe that heavy lifting has numerous advantages. You can't open a social media page without seeing some fitness professional or athlete urging you to start lifting weights, and heavier weights.

But what are the true advantages of weightlifting? Should you give it a shot if you're satisfied with your existing training routine? Here are nearly a dozen compelling reasons to pick up those big dumbbells.

There is no one-size-fits-all approach to changing your body composition, and most experts believe that identifying what works best for you is the key. It can be difficult to find out what's ideal for you and your goals, especially if you're trying to burn fat and grow muscle, because the fitness and health sectors have become flooded with routines, diets, and everything else. Let's say you want to lose weight but hate cardio. What are your alternatives? Is weightlifting and strength training sufficient for fat loss in the absence of cardio?

Is it true that lifting weights aids weight loss?

Yes, any type of exercise, even weightlifting, can help you lose weight. As long as you burn more calories than you consume each day, you'll stay in a calorie deficit and lose weight.

Lifting weights provides a distinct weight-loss advantage that sets it apart from other forms of exercise: Lifting weights helps you gain muscle and shed fat. Because muscle tissue is more metabolically active than fat tissue, when you gain muscle, your body will burn more calories at rest over time than it did previously.

Should you start with weights or cardio?

This is entirely dependent on your objectives. To put it simply, if your primary goal is to gain muscle or strength, lift weights first. If you want to improve your speed or endurance, start with cardio.

In truth, the issue of "Should I do weights or cardio first?" necessitates specific responses, but a balanced approach that combines both weights and cardio throughout the week can't go wrong. You don't have to do both every time you go to the gym.

How Does Weight Lifting Help You?

Lifting weights, commonly known as strength training or resistance training, has numerous advantages. Lifting weights to lose weight is one of these advantages.

Loss of weight

Muscle can assist you improve your body composition and burn more fat by increasing your metabolism. A pound of muscle burns 10 to 30 calories per day, but a pound of fat burns five to ten calories per day. 2 As a result, muscle growth allows you to burn more calories throughout the day.

All of this, though, is only effective if you're lifting enough weight to induce muscle growth. To put it another way, if you can lift the weights you've chosen for most exercises more than 16 to 20 times, you might not experience the same fat reduction as if you increased your weight.

Other Advantages

Strength training has a number of other advantages in addition to weight loss:

  • Muscle takes up less room than fat, giving you a leaner, thinner appearance.
  • Increased resting metabolic rate, which means you burn more calories even when you're not moving.
  • Improved self-esteem and confidence
  • Balance and stability are improved.
  • Lower blood pressure and a better lipid profile are both possible outcomes.
  • Bones and connective tissue that are stronger can safeguard your body from damage in everyday life.

What Is the Most Effective Workout for Body Fat Loss?

As we previously stated, there is so much information available that it might be difficult to distinguish between routines that can help you reach your goals and those that simply look good. There is no single ideal way to reduce weight, according to Chag. "In general, the best workout is one that you enjoy," she explained. "If you don't enjoy something, you're less inclined to do it, so start with something you do." Chag suggests starting with a combination of strength training, cardio, and a good diet to lose body fat.

How Often Should You Workout Per Week to Lose Weight?

You may be wondering what your weekly training plan should look like now that you have a broad understanding of what you should do to lose body fat. Two to three days of weight training and two to three days of cardio are ideal, according to Chag. Allowing your body to heal is also crucial, which is why Chag suggests taking at least one day off per week.

"If you're short on time, try incorporating cardio into your strength exercise," she advised. If it's leg day and you're squatting, try jumping rope for 60 seconds or rowing for 300 meters in between sets.

Fat Burning Weight Lifting Exercises

When it comes to weight lifting for weight loss, there are a few things to keep in mind. Lifting weights, for starters, will not make you BIG. Overconsumption of energy (calories) causes you to gain weight, which can be turned into fat or muscle depending on the foods you eat and the amount of exercise you perform. Second, you can—and should—lift more than you believe (with the help of a spotter, if necessary). Finally, if you do weight training correctly, you will most likely be hurting for a day or two following your workouts (especially if you are new to resistance exercise). This is known as DOMS (delayed onset muscle soreness), and it is a common side effect of weight training.

1. Deadlift

How to do it: Stand in front of a grounded barbell. To grab it, slightly bend your knees while keeping your shins, back, and hips straight. To lift the bar, thrust your hips forward without bending your back. Lower the bar by pushing your hips back and gently bending your knees from a standing position.

2. Bench Press with a Barbell

How to: Lie down on a flat bench with a shoulder-width, overhand grip on a barbell in the rack above you. With your arms fully extended, lift the bar off the rack and place it above your chest. Breathe in and steadily lower the bar until it skims the centre of your chest from the starting position. As you exhale, quickly return the bar to its original position. That counts as one rep.

3.Lunge with a Barbell

How to do it: Pick a weight that is appropriate for you and place the barbell across your back. Step forward with your right foot and lunge, keeping both legs bent and your back knee as close to the ground as possible. Return to the starting position and repeat on the other side.

Why: One of the most important aspects of burning fat is pushing your body to its limits, and 12-15 lunges on each leg will test your quads, glutes, and hamstrings to their limits. It'll be painful, but your metabolism will thank you later.

4. Bent Over Rows

How to do it: Holding a dumbbell in each hand, bend your knees slightly and hinge at the hips until your upper body is nearly parallel to the floor. As you row the weights up to your chest, keep your core strong and your back straight. Lower the weight and repeat.

Why: Have you ever seen an obese rower (who isn't on the verge of capsizing)? I didn't think so. Because rowing engages muscles all over your body, from your back's Latissimus dorsi to your biceps brachii, your fat-burning power is spread out across the board. Any compound lift that engages many muscle groups at once is a better weight-loss exercise than isolation moves like bicep curls.