How to Lift Weights to Lose Weight
Think about this for a second. Obesity is at an all-time high. And the level of obesity in the world, especially the U.S., is still on the rise. What’s behind this trend is the various challenges of living in a modernized society: too much work, not enough free time, and sedentary lifestyles. Truth is, very few people decide that they want to be fat. However, a lot of people are fat. So, kudos to those that are starting or already on the path of weight loss and muscle gain.
There are so many products, diet plans, and exercise programs out there today that its become an paralysis by analysis type of situation. At the end of the day, how do you know which program is right for you?
That’s what I want to talk about today. Let’s break this down into the simplest possible form. But first, let’s take a look at our problem. We want a program that will simultaneously grow your muscle mass while burning your excess fat.
First things first, let’s understand how the body works.
At the end of the day, weight loss and weight gain all boil down to the same thing: how many calories are entering your body and how many calories are leaving your body? If you know this, you will know exactly how much weight you’re gaining or losing simply based on your caloric intake. HINT: There are a ton of awesome apps for any smart phone device that will allow you to easily track your calorie in and your calories out.
When you consume more calories than your body needs, the excess calories are stored throughout your body in fat receptacles as a backup energy source. When you burn more calories than you consume, the excess fat that’s stored in your fat receptacles is converted to an energy source and burned by the body.
Now that you understand how the body works, let’s take it a step further. Let’s add weight lifting to the equation.
First off, understand that it is impossible to convert fat to muscle. Instead, you must burn the fat that is already stored on your body and replace it with muscle. Point blank, turning fat to muscle is a complete myth and is physically impossible.
But, this does not mean that you can’t burn fat and build muscle simultaneously. You see, while these two processes are completely different and separate, fitness programs can be designed to achieve both desired results with the same workout routine.
And that is where weight lifting to lose weight comes in to play.
Weight lifting is inherently a muscle building and cardio workout. However, the cardio portion of the exercise depends solely on how hard you push yourself while lifting. It all boils down to how high you keep your heart rate during exercise. The higher your heart rate, the more calories you will burn.
How Do You Keep Your Heart Rate Elevated During Weight Lifting?
Keeping your heart rate is what will ensure that you get the most out of the cardiovascular side of your workout. Simple modifications to your workout such as shortening your rests between sets or walking/jogging between sets can ensure that your heart rate stays elevated throughout your exercise.
However, if you are really after a great muscle building and weight loss exercise then look no further than the newest developments in health and fitness. The push-your-body-to-the-limit workouts are taking the industry by storm. From Crossfit to Beachbody’s P90x, to circuit training there is an enormous emphasis being placed on shorter, higher intensity workouts. And the reason why is obvious. The results of these workouts are unmatched when it comes to simultaneously gaining muscle and losing weight.
The foundation on which all of these popular balls-to-the-walls workout programs are being built upon is commonly referred to as high intensity interval training (commonly referred to as HIIT). The best part of HIIT training, aside from the results, is that these programs are ridiculously flexible and are able to fit into any lifestyle. Just 30 minutes per day, literally anywhere in the world, and a HIIT session will have you melting the weight away using a majority of body weight and dumbbell exercises.
So, How Do You Lose Weight From Weight Lifting?
Good question. And, as described above, weight loss is generated during the process of burning calories. So, any activity that burns calories will, in fact, generate weight loss. However, the more calories you burn, the more weight you ultimately lose. Makes sense, right?
Now, it just so happens that weight lifting is one of the best ways to burn calories. High intensity workouts creates a high calorie loss which causes weight loss.
How to Get the Best Weight Loss Results
Now that you know how weight lifting results in weight loss, the next logical question is… how do I get the optimum results? It goes without saying that a large percentage of those being a weight lifting program to achieve weight loss will not realize their goals. Obviously the main reason these people fail to see results is because they give up too soon. Or, they go balls-to-the-walls out of the gate, and burn themselves out, or quit, before seeing any results. It’s important to remember that both weight loss and muscle building are long-term goals.
So from the start, set realistic expectation and plan to stick with it. Trust me, the results will follow if you stick with it.
It’s Impossible to Fail at Losing Weight!
Weight loss is a numbers game. Since the beginning of time, weight loss has been directly attributed to our calorie surplus. While on the other hand, weight loss is directly attributed to our calorie deficit.
Burning 3,500 calories will cause a one pound weight loss. Consuming 3,500 calories will cause a one pound weight gain. Just 500 calories per day could be the difference in gaining 52 pounds per year, or losing 52 pounds per year!
Focus on Your Calories In Vs. Out
Calculate your caloric intake and discharge – The first step to losing weight is getting to know how much calories you consume. This will give you the accurate data of how much work you need to do to burn enough calories sufficient for weight loss. Use any of the various smart phone apps to easily track your calories in and out. Then take out the calories burnt during walking and other activity periods to find the ideal number to be burnt in weight lifting. It is important to consult your fitness trainer or doctor for medical checkup and advise to avoid any potential risks(consuming too little and burning too much could cause health issues, especially if you’re suffering from other health conditions).
Again – Stick With It
I may sound like a robot, but I cannot stress this enough. Sticking with your dieting is just as important as sticking with your weight lifting program. After all, in the same way that you didn’t gain five or ten pounds per day, it’s impossible to lose five or ten pounds per day. It takes time!
But, this is undoubtedly the hardest part of any weight loss plan or program and the number one reason for failure. Weight lifting will not help you lose weight immediately; it can actually lead to muscle gain and an overall sense of weight gain in the initial stages. The main thing to focus on isn’t your weight, but your health. A weight loss workout routine requires a consistent effort in the gym and constant caloric tracking to ensure you reach your goal.
Consider Muscle Gaining and Weight Loss Supplements
Supplements are designed to fast track your progress. When it comes to muscle gain and weight loss, the name of the game is sticking with it and seeing it through. Supplements are the fast track to results as they help you put your body in the ideal situation to achieve your goal – whether it is weight loss, muscle gains, or both. There are supplements out there that will give you the edge. Don’t hesitate to check them out.