If you put the following tips for weight loss by lifting weights into practice, you’re sure to achieve excellent results. Let’s get to it!
How do you weight loss through weight training?
Before answering this question, we should consider the following belief:
“We probably won’t lose weight if we train with weights.”
Well, we can close the post now then…. no, before you stop reading let me explain.
Many people who are looking to improve their body composition are actually looking to see the number on the scales drop every time they weigh themselves. This is a mistake!.
When you lose weight, you lose “everything”: water, glycogen, fat, and… muscle mass. Another mistake!
So, if this is the goal we want to achieve, weights will help us generate a stimulus to maintain muscle mass and, therefore, the number reflected on the scales may not fall or may remain very similar to when you started with the sports plan.
Yet those trousers fit much looser and your shirts are no longer tight? What happened?
Have I convinced you? If you want to find out more about how we can lose weight by lifting weights…
Which muscle groups to train to lose weight through lifting weights?
The most powerful ones, i.e. the multi-joint exercises and, moreover, performed freely (without machines or guidance).
I hope you already know them by now, but it’s OK if you don’t, I’ll remind you:
- Dead Lifts
- Press Bench
- Military Press
The reason for this is because these exercises recruit more muscles, so we can lift more weight, and if we can do so more work will be done by these muscles.
How many days a week to train?
Depending on the structure of the training – whatever generates the greatest adherence and that in turn adapts to our lifestyle.
Some people can train 6-7 days a week, others 3-4, and some less…
Why Full Body?
Because we can focus on a multi-joint exercise at the beginning of the session, as we discussed in the previous point, and add accessory work.
We also make sure to “play” at least 3 times (Frequency 3), this type of exercise being greatly beneficial from the point of view of maintaining muscle mass.
What about cardio?
Although the intention at the start of the post seemed to be to go against cardiovascular exercise, that’s far from the truth. It’s the opposite.
I am a staunch advocate that cardiovascular exercise should be part of any sports plan, whatever our goal.
However, it’s also necessary to adjust this activity to our objective and capabilities.
Within the type of aerobic exercise or “cardio” we can find 3 types:
- LISS: Low Intensity at Steady State: Example: walk 60min..
- MISS: Medium Intensity at Steady State. Example: running 10km.
- HIIT: High Intensity Intervals. Example: 10x 30″ sprints for 60″ rest.
Exercises to lose weight through weight training
These exercises should not be missing in your training routine!
- Hip Thrust.
- Leg Press.
- Bench Press.
- Military Press.
- Weighted Pull-Ups.
- Weighted Chest Dips.
Weekly Weight Loss Routine with Weights
|Week 1||Day A1||Day B1||Day C1|
|Week 2||Day A2||Day B2||Day C2|
*In the third week we would start again with Week 1.
Tips for losing weight with weights
We focus on the part of the training to lose weight with weights, giving a series of recommendations to optimise the work to the maximum.
My recommendation is that each session should last no longer than about 45 minutes.
Don’t abuse weights
Although I had stated that you have to train heavy (i.e. with a high intensity), this can never lead to poor execution of the exercise (incorrect technique) or to the famous “cheating”.
Example: if you do a biceps curl, we would try to isolate this muscle, not accompany each repetition with a hip swing because of the load you’ve put on it…
Each person must be true to their capabilities and should not lift or use “kilos” that exceed these, motivated by ego.
Stick to every exercise
It never hurts to mention this: there are exercises that we like more than others, but that doesn’t mean we should skip them.
This way he/she will not be “tempted” not to do what he/she does not like to do.
Sets and repetitions
Adjusting the correct training volume (sets x reps) is essential to maintain our progress.
This is an individual parameter, as each person is different and, as such, will be able to tolerate it.
What is clear is that: If we increase the intensity, the volume goes down.
My recommendation is to do:
- How many reps per exercise? Between 6 and 20, depending on the exercise (fewer reps for multi-joint exercises).
- How many sets per week? Between 10 and 15, per muscle group.
At what intensity should we train?
We should aim to maintain an RIR (Repetitions in reserve) of less than 3 in multi-joint and RIR 1 in isolation exercises.
Can I lose weight with weights at home?
Whether you train at home or in a gym, lifting weights will automatically make you lose weight as you will have to orientate your diet to the end you are looking for:
- Fat loss.
- Weight maintenance.
- Muscle mass gain.
However, as we have already made quite clear, weight training by lifting loads is essential to improve.
- Is it true that the more muscle you burn the more calories you burn too? Click here to find out more.
- Another of the most recurring questions when it comes to improving body composition: What’s best for burning more fat… cardio or weights? We give you our answer.
- I still have 14 reasons more to give you explaining why you should train with weights!