How to Lose Weight by Strength Training
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How to Lose Weight by Strength Training
Almost everyone wants to lose weight and almost anyone who knows anything will tell you that strength training is an essential part of that process. This is true because strength training boosts metabolism by packing on pounds of calorie-zapping muscle. Not to mention, toning up helps improve the shape of your body, not just lose fat.
However, not all strength training is created equal. Many people waste most of their time on exercises that do very little to add a significant amount of muscle to their bodies or to actually produce any tangible weight loss. With that in mind, I’ve written a list of the best strength training exercises for maximizing weight loss. Following an exercise regimen which includes at least these exercises will result not only in significant total body strength gains, it will maximize your ability to shed unwanted pounds.
Instructions
1
SQUATS
If you have done any reading on the subject of fitness you have no doubt heard this before. Squats are one of the best exercises for fat-burning and muscle-building because they engage so many different muscles in one movement. In fact, they’re so powerful that they actually induce your body to release muscle-building hormones throughout your body. As a result, doing squats makes it easier to gain muscle all over your body, even in regions that are not directly engaged by the exercise.
Considering this is such common knowledge, why don’t more people do squats? Because they’re really hard work. Most people either skip legs altogether or figure they can get by with some easy leg extensions. Don’t waste your time. Either squat or don’t do leg exercises at all. Squats are the only thing besides dead lifts that will have any significant effect on your legs. Aim for a weight you can do about 5-10 times before being unable to lift anymore. Repeat that for three to five sets.
2
DEAD LIFTS
There is no exercise that engages as much of your body’s muscle as the dead lift. It hits your trapezoids, your back, your core, your legs and even your arms to some extent. Like squats, dead lifts will release a torrential downpour of muscle-building, fat-burning hormones into your body. However, like squats, most people do not like doing dead lifts because they are hard. Well who said getting in shape was going to be easy? There really is no easy fix. That’s why so many people are fat. You just have to accept that and tackle the dead lifts.
Dead lifts are difficult for beginners, particularly on the lower back, so start slow. Try a weight you can lift about 12-15 times and do two sets. Work up from there.
3
PULL UPS
The pull up is the undisputed king of back exercises. Basically, it is to the back what bench press is to the front. It works pretty much your entire back, your core and your biceps, resulting in maximal muscle gain for your time and effort expended. Do three sets to failure.
4
BENCH PRESS
The bench press is one of the classic indicators people ask to determine your weightlifting level. There is good reason for that. It’s one of the best upper body exercises out there. Engaging your shoulders, chest, triceps and even your abs, the bench press will pretty much hit anything the pull up leaves behind. It should also help you put on slabs of fat-burning muscle right quick. Start with a weight you can do about eight times and do three sets.
Tips & Warnings
Consult your doctor before beginning any weight loss or fitness regimen.
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“How to Lose Weight by Strength Training” is managed by Jon Chinaski
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