The Ultimate Guide To Weight Lifting For Weight Loss – Beginners To Advanced!

Well, there’s no arguing that resistance training has been beneficial to men and women for a long time now, as it is well known to be a favorite past-time for getting fit.

Whether it’s packing on some muscle, gaining strength or training down for that chiseled and cut look, people have always used weight training as a regular part of their program for health and fitness.

But the trend seems to have taken a different direction in this modern era of health and wellness and weight lifting for weight loss has proven to be the best method for anyone to get fit.

Weight Lifting For Weight Loss – The Ultimate Guide

Resistance training methods have recently grown in popularity with weight loss enthusiasts everywhere and in turn, different methods of weight training are now becoming extremely popular with women.

But is weight training the best choice for women who want to lose weight?

In this article, we’ll take a closer look at how weight training can benefit a woman for the best possible weight loss results and cover some tips on getting started with a program.

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Benefits Of Weight Training For Fat Loss

In this section, we’re going to take a look at 5 reasons a high intensity weight training routine is one of the most effective ways to boost your metabolism for the ultimate fat burning advantage.

Why are so many people who want to lose weight getting hooked on lifting?

The recent up-trend is likely due to the fact that both men and women are now realizing that resistance training can provide so many overall health benefits.

This is especially true for those who want to shed whose extra pounds and really tone up.

While it is true that men and women do not have the same body composition, people now recognize that it doesn’t mean that women are not capable of a weight training program.

Training like this is pretty much essential for anyone, since it provides so many benefits to your health and well being.

1. Creates a Healthy Calorie Balance

The key to the whole process is creating a caloric balance biased toward calories out versus calories in.

Consuming the same number of calories that you expend through your resting metabolic rate and your normal every day activity is considered your maintenance level.

At a maintenance level you will neither gain nor lose weight, remaining the same.

In order for your body to start burning fat for fuel, you must create a caloric deficit.

When you create this deficit, you will start to see the numbers go down on the scale and the inches disappear from your belly.

The trick to accomplishing this is by increasing your caloric expenditure while simultaneously decreasing your daily caloric intake, but also keeping it at a healthy level.

To avoid producing a negative effect, be sure not to lower your calories too much. This is why typical starvation diets that suggest keeping your calories below 900 per day just don’t work.

When you lower your calories that much, your body will to go into starvation mode and you will start to burn muscle tissue for fuel and while storing belly fat, which is not something you want.

2. Burns More Calories

Resistance training works so well for kicking up your metabolism for many reasons, one of which is the ability to increase your overall daily calorie burn.

Although there is conflicting arguments (as with anything in the fitness world) about the actual number of calories that a pound of muscle will help to burn off, any amount of extra muscle will automatically help your body to start expending more energy throughout the day. [1]

And then there is the actual increase in number of calories that you are able to burn off in your weight training workouts.

Resistance training requires more energy than cardiovascular exercises like the elliptical and treadmill.

So an hour of training with free weights and machines will burn more calories than the treadmill will, any day.

Studies have shown that you also get the added benefit of higher levels of post exercise oxygen consumption (VO2) with weight training than with cardiovascular exercises. [2]

3. Intensifies The Effects of Other Fat Loss Protocols

So why don’t more people follow this super simple metabolic boosting trick?

More than likely, because most people out there are looking for the easiest to burn fat without having to do any type of strenuous activity.

Others simply choose to perform the only types of physical activities that they consider “fun” appeal to them, such as spending time on cardio equipment instead of making progress with the free weights.

And then there are those individuals who would rather head out looking for the latest fad diet on the market that guarantees them instant results with no physical effort required.

And still there are others who search to all ends of the earth looking for the little magic pill that will help them to miraculously burn off the fat while they sleep.

But the reality is that when you start a resistance training exercise program and then combine that with any of the other means of losing weight, you will see some pretty amazing results.

4. Builds Confidence and Self Esteem

A challenging weight training program can help to build a strong inner self as well.

That’s beauty of the process.

A high intensity exercise program is not only going to help you look good on the outside, but will help you to feel better about yourself on the inside as well.

When you find yourself getting stronger and gaining more endurance through increases in weight and repetitions on your exercises, you feel a new sense of belief in yourself and your abilities.

5. Helps To Enhance Your Sex Life

Studies have proven another added benefit of resistance exercises in addition to the metabolic effect, which is in the way it can help to improve your sex life. [3]

High intensity exercise such as weight training, kettlebell training and interval training all help to build a strong heart and lung capacity, while at the same time help to increase your overall strength and muscular endurance.

When your body can utilize more oxygen, it will function more efficiently, giving you more endurance and stamina.

The end results is that your performance will be greatly enhanced

And everyone knows how a healthy sex life can work wonders for reducing your daily stress levels.

Without all of that stress, your body will not be releasing stress hormones like Cortisol, which makes you store fat.

6. Helps Keep Your Body Looking Young

As you get older, you may start to see limitations in your physical abilities such as muscular strength and endurance.

You may start to notice a difference in the regular activities that you perform such as carrying bags of groceries or regular household maintenance.

Regular aging can also post risks such as injury from the loss of bone mass, especially in women.

To counter this, resistance training is one of the best weapons to have in your corner.

As you can continue to improve your muscular strength and endurance, the likelihood of having an injury is reduced and you can easily carry out your daily activities with ease.

Weight training has also been shown to help prevent bone loss and in some cases may even help to increase bone density. [4]

8. Boosts Metabolic Rate

Ask anyone and I bet they’ll tell you how much they wish they could experience the metabolism they had when they were younger.

Times were great when you could eat anything you wanted and not gain any weight.

But as you age your metabolism starts to slow down and the pounds start to accumulate.

Don’t fret, because there is a solution that is extremely effective.

One of the best ways that you can boost your metabolic rate is by adding some lean muscle mass to your frame.

Just an additional couple pounds of muscle will equate to hundreds of additional calories burned throughout the day without exercise.

This is why it’s so important to get on a weight training regimen if you want to shed the pounds.

Additional Benefits Of Weight Training

Although high intensity fat burning workouts with weights can be one of the best ways to help you lose weight, working out consistently can also benefit you in so many different ways, helping to improve your overall health, fitness and conditioning.

Here are just a few of the different benefits that resistance training can provide you with.

  • Help to burn more calories in a workout
  • Help to lose fat and keep it off
  • Helps to prevent bone loss [5]
  • Help increase your energy levels and improve your mood
  • Provide increases in both strength and stamina
  • Help you to keep your body in an overall healthy state

And in addition to all of these great benefits, pumping iron can also allows you to build muscle for a sexy and chiseled physique.

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How To Begin A Weight Training Program

Should you just jump right into a weight training program for weight loss?

If you don’t have any previous exercise experience whatsoever, it may not be a great idea to start right out with a high intensity weight exercise program.

The number one thing that you don’t want to do is to get injured right at the start.

This is why there are some things to take into consideration before you begin a weight loss program with weights.

1. Start Off Slow

The key to avoiding any setbacks is to start off slow with a very basic lower intensity training program.

This will acclimate your body to the rigorous training and help you to avoid any type of injury.

Once you have laid a solid foundation, you can then work your way up to a more intense routine that will accelerate fat loss.

2. Prime Your Program

Jump starting your weight loss beforehand can help to keep you from injuring yourself due to the fact that your body is out of condition and lack the flexibility to perform exercises with correct form.

This applies especially when you are more than a bit overweight and suggests that you may need to lose an initial amount of weight first.

In this case, you could start out with doing strictly stretching or Yoga combined with cardio-type exercises to start get your body conditioned.

Exercise such as an outdoor walking program or an indoor program that consists of training on an elliptical, Stairmaster or other type of cardio equipment is suggested.

3. Focus On Flexibility First

As mentioned in the last section, it would greatly benefit you to start an intense stretching routine in order to condition your muscles for the upcoming resistance training cycles ahead.

A regular stretching program can also help to improve your flexibility, which will help you to master your exercise form a lot quicker (more on this in the next section).

Once you have dropped some weight and are acclimated with performing some type of regular exercises on a daily basis, your body will be ready for a higher intensity routing that consists of weight training.

The Basics Of Weight Training

Here are 5 tips that can help you tremendously if you are just starting out on your fat loss journey through weight training.

1. Remember to Warm Up Properly

It is necessary to do some light stretching in order to warm your muscles up and prepare your body for the more strenuous exercises that you are about to do.

Stretching helps your body to become more loose and flexible, which allows you to perform all of the exercises in your routine without any type of discomfort from being too tight.

It also allows you to perform certain exercises more effectively with a better range of motion.

Besides helping you to be loose and limber, stretching out will help minimize your risk of sustaining any type of injury and helps to prevent muscle strains as well.

Stretching can also be beneficial because it can help to minimize the amount of soreness that you experience after your workout.

For the prevention of muscle soreness, you can take the time to stretch after your workout in order to help remove some of the lactic acid out of your muscles.

2. Follow Specific Exercise Order

When starting out with resistance training, you will need to pay close attention to the order of the exercises in your routine.

Make sure that you are working your large muscle groups first, such as your back or your chest before working the smaller groups like biceps and triceps.

If you are performing all of your muscle groups in one routine then you will want to train your legs before your upper body.

3. Use Isolation for Maximum Toning

One of the great ways that you can get the quickest results is to target certain muscles with isolation training.

For example, to target the muscles in your butt you would do exercises that directly target these muscles.

In this case scenario, you could do high repetition free-bar squats, walking lunges or high box step-ups.

The same can be applied if you want to target the muscles on your front thighs. You could use the leg press machine with a close stance or perform strict reps on the leg extension machine for pure isolation.

4. Balance Your Training

It is important the training program that you follow is well-balanced. This means that you should not neglect any body parts for any reason.

Some people get into the habit of training only those muscles that they like to train and fail to take care of the rest of their physique. But this attitude can be detrimental to your weight loss success and your physique.

Having opposing muscle groups that are unbalanced in strength can result in injury [3] and that is something that you definitely don’t want.

For example, if you like to train your triceps to tighten up the backs of your arms and get rid of your wings, you also need to do make sure that you train your biceps as well.

And if you like to work-out your chest, you also have to take the time and work-out your back as well to balance out your upper body strength.

5. Avoid Over-Training

Although resistance training routines can be so fun that they get addictive, too much of a good thing can be counter-productive.

That’s why, unlike cardiovascular training which you can do almost every day without interruption, it’s necessary to take rest days a few times per week.

Weight training breaks down your muscle tissue, which then needs to be repaired.

The reparation process happens when you are resting, which is why it is so important to take time off between sessions periodically.

But the good news is that after your body has fully recovered, you will see a noticeable difference in how energized and motivated you are.

You may find that you have a better mood and are in great spirits. And of course, you feel a lot stronger too.

Advanced Weight Lifting Tips

In this section, we’re going to take a look at 10 advanced weight lifting tips for weight loss that are going to ignite your metabolism and help burn more belly fat.

I highly recommend that you give these 10 workout tips to try, but beware, some have reported that these tips have worked almost too well.

So without any further ado, here are 10 awesome workout tips to help speed up your metabolism and melt your belly fat like butter in a skillet.

1. Focus on Free Weight Exercises

First and foremost, the first thing to do is give the treadmill a rest and go ahead and leave the boot camps and aerobics classes for a rainy day.

It’s time to get serious about accelerating weight loss so you can finally start making some extraordinary results that you can amaze your family and friends with.

And although bodyweight exercises have their time and place in a weight loss routine, the only way you are going to get the absolute best results in the quickest amount of time possible is with good old-fashioned free weight resistance exercises.

And this means both men and women here folks.

So if you’re a woman who’s reading this and think that lifting weights is going to bulk you up, then there is a lot to be learned.

The only way a woman is going to build extraordinarily big muscles is if they take anabolic steroids or some other type of performance enhancing pharmaceutical such as growth hormone.

So there is no way that a normal everyday woman is going to bulk up from lifting weights alone.

And in a case where someone does in fact start to gain some bulk, the problem always lies within the diet and not the actual weight training.

With that said, the good news is that due to the sheer amount of calories burned in a single workout session, weight training is the absolute best way to speed up your metabolism and ignite the fat burning process.

An average weight training session will actually burn more calories than trotting long on the treadmill, taking an aerobic or Spinning class or attending a parking lot boot camps at 4am.

2. Stick to Compound Exercises

Okay, now that we have the most important point out of the way let’s dive into the details.

Since we’re going to be focusing mainly on a weight training routine, you need to know what types of exercises you need to start out with in order to help crank up your metabolism and get the fat burning.

There are two types of weight lifting exercises that you can focus on:

  • Compound Exercises: Most free-weight exercise like squats, deadlifts, bench press, overhead press, clean and press
  • Isolation Exercises: Most machine exercises and some isolated dumbbell exercises

Now when you goal is to speed up your metabolism, it’s best to focus on the multi-joint compound movements and leave the isolation exercises far later when you are already lean and just want to keep toning up.

You can still use isolation exercises in your workouts though, just at the end of you session as a finishing movement to tone up the muscles and get a good pump.

Compound exercises are elementary in cranking up your metabolism because they recruit the greatest amount of muscle involvement in each movement, so you are going to get the greatest amount of calorie burn and VO2 output.

So as an example, you should shoot to perform barbell squats instead of leg extensions to shape up your legs.

Not only are you going to burn more calories this way, you are also going to get the greater benefit of shaping up your quadriceps, glutes, hamstrings and calves all in one exercise.

It’s the same thing with upper body too.

Aim for bench presses and dips instead of isolation exercises such are flys and kickbacks.

The compound exercises will require more muscle involvement and greater energy expenditure, therefore burning 2x’s as many calories.

Here is a good basic rule to follow.

The more muscles an exercise involves and the greater amount of weight that you are able to use during the exercise, the greater effect the exercise is going to have on juicing up your metabolism.

3. Perform Super-Sets, Tri-Sets and Giant-Sets

Okay now that we have established that you need to lift weights and also perform compound movements as opposed to isolation exercises, you also need to know that you must utilize the power of performing multiple exercises back to back for the ultimate metabolism boosting effect.

The best way to perform supersets or multiple exercises back-to-back is to focus on training antagonistic muscle groups.

This means that you would perform a back exercise followed by a chest exercise and a biceps exercise followed by a triceps exercise.

You get the picture; just perform exercises for two opposing muscle groups back-to-back.

Now that’s a superset.

It’s even better to perform tri-sets and better yet giant sets.

So if you’re going to perform a giant set, you would do and exercise for your back immediately followed by an exercise for your chest and then perform an exercise for your biceps immediately followed by an exercise for your triceps.

Once you have completed all four exercises back-to-back in a cyclical fashion, you would start from the beginning again.

You will soon find out that performing four exercises in a back-to-back fashion will take more wind out of you and leave you gasping for air more than any boot camp or aerobics class every could.

Plus, because you’re working more muscles in the body, you’ll be burning more calories than you could ever imagine.

Another great benefit of performing these types of multiple exercises all in a row is that you are able to burn a greater amount of calories in the least amount of time.

So your workouts don’t have to be an hour-long in order to get the metabolism boosting effect that you are looking for.

Short and sweet is all that it takes in order to keep your heart rate cranked it to blast your fat away.

4. Keep Your Repetitions Between 12 and 15

Now this is where most people get it wrong and where the confusion arises with women putting on muscle mass.

You need to remember to keep your repetitions for all of your exercises between 12 and 15 for the greatest amount of calorie burning in fat torching benefit.

When you keep your weights to heavy in your repetitions between six and eight like so many inexperienced trainers will tell you, then you run the risk of putting on muscle mass and attaining a bulkier look.

The goal here is to burn more calories and tone the muscle by hitting a higher number of slow twitch muscle fibers.

Your goal should still be to lift as heavy as possible within these rep ranges so don’t think that you can lift light and boost your metabolism at the same time.

No, you still need a high level of intensity which means lifting a weight that challenges you to perform all 12 to 15 repetitions.

This will give you the greatest calorie burning effect and help to melt away your belly fat and reveal your lean and sexy muscle tone.

5. Keep Your Rest Periods Short Between Sets

This is another area where most people get it wrong and end up wasting their time in the gym.

So many people make the big mistake of taking too much time between sets to socialize and catch up on the latest gossip.

But they fail to realize that they’re wasting precious time that they could be hyping up the metabolism to incinerate belly fat fast.

If you only keep your rest periods short, let’s say between 30 and 60 seconds between sets, you are going to be able to keep your heart rate elevated enough and force your muscles to work harder during a training session.

This will in turn yield you the greatest possible results in the quickest amount of time.

By resting too long you risk letting your heart rate fall out of the fat burning zone and also let your muscles recover too much between sets.

Your goal is to keep your metabolism pumped up and force your muscles and overall body to work harder and pump out more steam.

And it really doesn’t matter which body parts you’re working either.

So even if you’re training legs, which require the greatest amount of energy expenditure, you still must shoot for 30 to 60 seconds of rest between sets.

This may be a bit difficult to get used to, but the results you achieve will be nothing short of miraculous.

6. Aim For 10 to 12 Total Exercises in Each Session

Research has indicated that performing ten to twelve exercises in a single session is the optimum level that a trainee can perform at while maintaining maximum intensity throughout the session without burning out.

This is also why you should aim to perform multi-joint compound exercises such as squats, lunges, upper body dips and standing straight bar curls in your workouts.

If you try to get the same effect while performing isolation exercises, you’ll literally need to perform 20 exercises per session and your work out will take two hours to complete, leaving you over-trained and burned out.

So stick to compound exercises, keep your intensity high and keep yourself moving consistently throughout your workout in order to keep your metabolism burning and the fat melting.

7. Perform Full Body Workouts

Okay now on to more specifics about your workouts.

The best way to burn the most amount of calories you get the greatest metabolism boosting effect is to train every body part in each workout.

This may be contradictory to what most of the so-called fitness gurus will tell you, but this is the absolute truth to getting the greatest metabolism firing affect from your training session.

The key point to remember is to start out with the largest muscle groups, which are the legs, and then work your way down to the smaller muscles such as biceps and triceps.

This way, you get the greatest calorie burning effect while also utilizing the majority of your energy on the most important and toughest exercises first.

If you tried it any other way you just wouldn’t have enough power output to complete the exercises involving your legs properly and with enough intensity to get a metabolism-boosting effect if you did them at the end of your workout.

Weight Training To Boost Metabolic Rate

One of the most basic principles that many people overlook when trying to lose weight is simple: boosting your metabolic rate.

Your “normal” metabolism is better known as your Basal Metabolic Rate and it is the baseline of how your body metabolizes the food that you eat in order for it to be expended as energy.

This is also the natural rate at which your body burns calories throughout the day regardless of your activities.

By increasing your Basal Metabolic Rate (BMR for short) you will ultimately hold the key to weight loss success and the maintenance of that weight for as long as you like.

How Do You Boost Your BMR?

There are a few effective ways to boost your metabolism which include intense exercise routines, changes in dietary habits and effective supplementation.

These adjustments to your daily lifestyle can help your body to start burning more calories while you are at rest and even while sleeping at night.

So what’s the absolute fastest way to increase your metabolic rate for the most efficient and effective weight loss possible?

Well, that would be resistance training exercises.

Engaging in a regular high intensity resistance training program is simply the most underrated fat loss tool out there today.

How To Figure Out Your Target Heart Rate

So how do you increase your metabolic rate for the best possible weight loss?

The answer is through proper aerobic conditioning.

This is done through high intensity exercise like weight training that raises your heart rate to about 65% to 80% of your MHR (maximum heart rate).

To find out what your target heart rate should be just follow this formula:

Target Heart Rate Formula:

220 – Age x Target% = Target Heart Rate
So let’s take an example of a 35 year old who wants to shoot for 75% of their MHR.

First find out the Maximum Heart Rate by taking 220-Age:
220-35= 185

Then find what 75% of that is and you will get the Target Heart Rate:
185 (MHR) x .75 (Target %) = 139 (THR)

*The Target Heart Rate actually came out the 138.5 but just round that number up to get an even result.

And there you have it, your goal heart rate that you need to maintain throughout your workout in order to raise your BMR for maximum weight loss effects.

What Is The Best Metabolism Boosting Routine?

There are a few different options that you have when it comes to the specific type of routine to use.

Circuit Training

To target fat loss and the greatest amount of calorie burn in a workout, a circuit training program will work best.

Circuit training is when you perform a series of exercises, around 10, right in a row without any rest in between.

After going through all ten exercises, a short 60 second rest period is taken, before commencing the exercises again.

Circuits are usually performed at least three times through.

Super Sets or Tri-Sets

You can also perform two different variations that are called super-sets or tri-sets.

If you are a beginner and are unfamiliar with these terms, a super-set is when you perform two exercises back-to-back without any rest in between.

Tri-sets are similar only you perform three exercises in succession without any rest.

Many people also find that alternating resistance training exercises with abdominal exercises back and forth for an entire workout works great too.

Try mixing it up and using several different techniques over time to keep yourself interested and to stay motivated.

Final Thoughts On Weight Training For Fat Loss

If you are inexperienced at weight training but would like to start out on a regular program for weight loss, I recommend that you consult with a professional trainer at your local health club or exercise facility.

Having a trainer can save you a lot of time wasted on ineffective routines and sloppy form that gets you nowhere fast.

The guidance of a professional can help you to get the results that you are after much faster.

All in all though, weight training is the best option for weight loss out there bar-none.

You’ll get the best results possible in the least amount of time.

Plus weight training is a whole lot of fun too (a lot more fun than cardio!).

So give it a shot, and if you lost weight through weight training let us know in the comments section below.

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