The Best Weight Lifting For Weight Loss

When you are trying to lose weight you should include some form or weight lifting routine into your workout program, but what is the best weight lifting for weight loss?  Let’s take a look at some important factors to consider before you decide to hit the weights.

Start Slow

Before you go crazy lifting weights as part of your weight loss program, know that your body is not used to the exercises that you are about to perform.  Start slow and work your way up.  You don’t want to injure a muscle and be sidelined for several weeks because you pushed it too hard.  Weight loss is a marathon, not a sprint.  This means start with an amount of weight you can handle and don’t be afraid to start with 1-2 sets.  You don’t need to start with a 1 hour workout to get benefits.

Increase Flexibility

Lifting weights requires that you are warmed up and stretched out.  Before you lift weights, warm up for 5 minutes or so to get your blood flowing.  Then, after your warm-up, stretch your muscles out to prepare them for the routine.  One or two stretches for each major body part like the legs, thighs, back, torso, and shoulders ought to do it. 

Work the Big Muscles

This is the key and the point of this article.  Instead of spending time doing all sorts of tedious lifts for each specific body part, pick a few key exercises that will work your major muscle groups.  You will add muscle much faster by working the big muscles than you will working the little ones, and the little ones will be worked along the way anyway.  Adding muscle is important when you are trying to lose weight, because increasing muscle increases your metabolism, helping your body to burn more calories throughout the day – meaning it’s easier for you to lose weight. If you work out at home, consider dumbbells as your weight lifting tool of choice.

Good choices to work big muscle groups include:

  • pushups for the midsection, chest, and arms
  • overhead press for the shoulders
  • bent over rows for the back
  • squats for the legs

Be sure to rest at least 1 day between sessions and drink plenty of water.  Now go use weight lifting to get part of the exercise you need and let the weight loss begin.

Lessons Learned:

  • start slow when new to weight lifting and work your way up
  • be sure to warm up and stretch with each workout
  • working the big muscle groups will provide for maximum muscle building
  • adding muscle to your body increases your metabolism allowing you to burn more calories throughout the day and lose more weight

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