Weight Loss Lifting

Weight loss lifting is key to increasing metabolism; you can lose fats. It is essential to know that muscles play a crucial role in raising metabolism. A pound of muscle burns about 10-20 calories a day while a pound of fat burns five calories. Any growth in your muscle tissues is helpful to burn more calories all day long with losing weight; there many other benefits that can be obtained by strength training.  

What Wight lifting for Your Body

By the medical point of view, it helps you to reduce blood pressure, lowers blood sugar and cholesterol

  • Gives you confidence
  • Makes your bones strong that helps to protect your body from injuries
  • It makes your body slim and smart.
  • Enhance the metabolic rate to burn more calories.
  • Makes your life balance and stable

You can gain all these benefits only when you are using high weight to stimulate muscle growth. If you are overweight you should choose to lift the weight; it will help you 16 times more than other exercises to burn fats.

How Much Weight Should You Lift?

It is scientifically proven that weight lifting between 60-80% of your one-rep max is the fastest way to stimulate muscle growth that helps you to lose fats. The only problem is that we don’t know how much weight we should lift to stimulate muscle growth. To figure out how much you should be determined with the help of a professional trainer. To lift a weight, you have to warm up your body enough to lift the maximum amount of weight with the help of a professional trainer, so you don’t get hurt.

Weight Lifting For Beginners

  • Choose the weight which can be easily lifted for 16 times. This can be like a hit or miss that you are going to experience. You have to challenge your body to avoid failure. If you were able to do 16 reps, write it down and next times try to increase weight.
  • Begin with 1 set of each exercise, start with 1 set, and after three days increase, this one by one means 1st day 1 set after three days 2sets and after six days three sets. 
  • When you’ve added sets and have a solid foundation, after four weeks, you will become used to weight lifting, and now you can add more weight to finish 12 reps of your exercise.  
  • Continue to progress by adding a rep each week until you reach the max reps, no more than 16, increase your weight, and drop your reps back down to 10-12.

The main thing to remember when it comes to muscle training is that you must give you your muscles more weight than they can handle—that’s how muscles grow.

6 Weight Lifting Exercises for Weight Loss

The 6 Weight Lifting Exercises you would like to use for weight loss.

1. Squat

To keep moving:

  1. Take Start from standing with your feet shoulder-width apart, resting your arms down at your sides.
  2. Keep your chest upward; neck should be neutral, bend your knees and hips pushed back like you are going to sit on a chair. Raise your arms in front of you to be parallel to the floor
  3. When thighs are parallel to the floor, pause. Then push up through your heels back to your starting position.

2. Twisting Lunge

1. Stand with feet about shoulder-width apart.

2. If you’re using a medicine ball, hold it in front of you with elbows bent about 90 degrees. If you’ve just started, you might be interested in performing the move without the weights.

3. With your right foot, step forward into a basic lunge position. While bending, always keep your knee over your right foot and never twist at the knee.

4. From your middle point try to bend your upper body to the right. Keep your core engaged and squeeze your gluts.

5. Slowly bring your arms back to the center.

6. By stepping the right foot back returns back to your starting position.

7. Aim to complete two sets of 10 reps on each side.

1. Stand with feet about shoulder-width apart.

2. If you’re using a medicine ball, hold it in front of you with elbows bent about 90 degrees. If you’ve just started, you might be interested in performing the move without the weights.

3. With your right foot, step forward into a basic lunge position. While bending, always keep your knee over your right foot and never twist at the knee.

4. From your middle point try to bend your upper body to the right. Keep your core engaged and squeeze your gluts.

5. Slowly bring your arms back to the center.

6. By stepping the right foot back returns back to your starting position.

7. Aim to complete two sets of 10 reps on each side.

7. Aim to complete two sets of 10 reps on each side.

3. Russian Twist

There are many ways to implement a Russian Twist, and you can use various tools to make this more or less challenging. But, regardless of the style you use, this exercise covers all areas of your abdominals, it powers your back and your arms, plus it will get your heart rate flying.

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