Lose Weight Faster & Burn More Fat
Losing weight the healthy way is the culmination of intense weightlifting and cardio exercises. You can develop a weight loss plan using only bodyweight training but it will not be as effective as weightlifting. As with any fitness program you should consult with your health care professional before starting.
Knowing that you want to lose weight is only the beginning; it’s not as simple as going to the gym or eating clean. You need to know why you want to lose weight and how much weight you would like to lose. This is building a solid foundation for goal setting which will help you stay motivated throughout the remaining course.
Another concept to keep in mind is improving your diet. Start with a few minor changes here and there, ultimately leading up to a healthier diet but through smoother transitions. When you are trying to lose weight, keep in mind that you should be eating 500 fewer calories than you burn on a daily basis. This will allow you to burn a healthy yet solid one pound per week (from diet changes alone). When you begin to exercise and work out more you will need to consistently consume protein, how much you should consume will ultimately depend on your goals.
The best fat burning and weight loss workout combines heavy-weightlifting and cardio. In my opinion and statistically speak, heavy weights are the best way to lose weight while optimizing your diet. Heavy weights are the best method for building muscle and strength. If you can continue to improve your strength gains while improving your diet and doing cardio, you will start seeing gains in no time.
How much weightlifting and cardio training should be included in my weight loss routine?
If you are new to weightlifting you should lift heavy only 3-days a week. If you are new to cardio training you should only perform intense cardio exercises for 4-days a week. Anywhere from 20 to 30 minutes each session is great for beginners. It is safe to incorporate some kind of walk, cycle or jog on your off days as long as they remain at a low intensity.
NOTE: Weightlifting is the true key to burning calories and keeping your body anabolically active. Do your cardio training 20 minutes after your weight training, glycogen is used up from weightlifting and the body will be primed to dip into fat and mobilize it for removal.
Lose Weight by Lifting Weights
Now that we understand that weightlifting is perhaps not only the best ways to lose weight, but the fastest, let’s go over how to lose weight with weightlifting. First, know that “weightlifting” is an Olympic sport. Many people use the term weight lifting to refer to weight training which is simply just training with weights. Weightlifting is the type of exercises you will be performing with those weights.
Weightlifting encompasses full body movements and multiple motions which act to build muscle and power within our bodies. Don’t forget to check out the best weightlifting exercises. Now instead of training like Olympic athletes, who focus on increasing their 1 rep max for each lift, you want to work out with 3 sets of 12 to 15 reps for each weightlifting exercise. Pick 3 to 4 main exercises to work on every other day, then follow your weightlifting routine with 20 to 30 minutes of calisthenics, short burst sprints or high intensity interval training. Should you decide to do it this way, you only really need to workout 3 maybe 4 days each week, depending on your body composition.
Body composition is more important than your body weight. I know, almost everyone is looking to “lose weight.” Although the main focus is to lose fat. How much you weigh doesn’t actually matter. In the end, what matters is how much body fat you possess. This will determine your body composition and how healthy you are. Weightlifting the right way will help you burn more body fat or lose more weight, depending on your goals. You’ll gain weight from the amount of muscle you build. Muscle weighs three times more than fat. You will lose fat but to say that you will lose weight is something different entirely. Unless you are obese, you might not lose weight but your body fat percentage can decrease tremendously by regularly practicing weightlifting.