When the end goal is lose some pounds (or pretty much any end goal), a weight-training program is a must. Many people who’ve decided to lose weight find themselves stuck with a tricky question —can lift weights affect to weight lose?
Let’s get real, sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds. I can promise you both will not last nor will they give you a healthy looking and functioning body.
When it comes to lose weight with lifting, it is important to put a few key points out there. First, you will not get BIG from lifting weights. You get big from over consumption of energy (calories). Which can be converted into fat or muscle based on the types of foods you eat and the exercise. Second, you can lift more than you think—and you should (with the help of a spotter, if necessary). Finally, if weight training is done properly you will likely be sore the day or two after your workouts.
This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts.
Weight Lifting Help You To Lose Some Pounds & Increase Muscle Size
Although a weight-training workout doesn’t typically burn as many calories as a cardio workout, it has other important benefits. For example, weight training is more effective than cardio at building muscle, and muscle burns more calories at rest than some other tissues, including fat.
Because of this, it is commonly said that building muscle is the key to increasing your resting metabolism — that is, how many calories you burn at rest. One study measured participants’ resting metabolisms during 24 weeks of weight training.
In men, weight training led to a 9% increase in resting metabolism. The effects in women were smaller, with an increase of almost 4% (4Trusted Source). While this may sound good, it’s important to think about how many calories this represents.
For the men, resting metabolism increased by about 140 calories per day. In women, it was only about 50 calories per day.However, weight training also has other important calorie-burning benefits. Specifically, research has shown that you burn more calories in the hours following a weight training session, compared to a cardio workout.
In fact, there are reports of resting metabolism staying elevated for up to 38 hours after weight training, while no such increase has been reported with cardio (7). This means that the calorie-burning benefits of weights aren’t limited to when you are exercising. You may keep burning calories for hours or days afterward. For most types of exercise, a more intense workout will increase the number of calories you burn afterward.
Weight training may improve your metabolism over time, although the changes aren’t huge. Also, weight training is typically more effective than cardio at increasing result to lose some pounds after a workout.
Taking The First Step
Choose a weight you can only lift 20 times
This is hit or miss, so you’re experimenting. You don’t need to go to complete failure, but make sure you’re challenging your body. If you could do more than 20 reps, make a note that you need to increase your weight for next time.
Begin with 1 set of each exercise
Slowly working your way up to 2-3 sets by adding a set each week.
When you’ve added sets and have a solid foundation
after about 4 or more weeks, add more weight so that you can only finish 12 reps of your exercises.
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.
Eat enough protein for best result
Protein is essential for building muscle, so eating a diet that’s rich in lean meats, fish, eggs, beans, nuts and pulses should be a big part of your training plan. Thus you need to aim for 2-3 good quality portions of lean protein every day. The beauty of good-quality protein is that it helps you to stay fuller for longer. I’m suggesting you to try whey protein as a supplement to supply enough protein in muscle. It also will increase your body metabolism when taking in during breakfast, and help muscle recovery.
The important thing to remember when it comes to strength training is that you must give you your muscles more weight than they can handle—that’s how muscles grow.
The challenge of lifting heavy is just as much a mental game as it is a physical one and, if you haven’t pushed your body’s limits in a while, just the act of lose weight with lifting may be all you can handle.