Lose Weight Lifting Weights Routine

Nearly all of them, right? Weight loss is an important fitness goal, and many of your new clients will come to you looking for the fastest, easiest way to do it.

Of course, you know that the best way to lose weight is not a quick fix. It's steady, consistent lifestyle changes: working out more, eating better.

While there are no easy solutions to losing weight, you can help your clients hit their goals faster and more effectively by including more strength and resistance training in addition to their cardio sessions.

Beginner Weight Training For Weight Loss: 'i Lost 7kg Of Fat'

Most people turn to cardio to blast calories and lose weight, and that's not a bad move. Minute by minute, you will burn more calories during a cardiovascular workout than during a lifting session. For example:

Clearly, cardio workouts win out in terms of actual calories burned during exercise. But calories and weight loss are more complicated than that.

Learn more: Read this ISSA article for a more in-depth look at how cardio and strength workouts change the body and help with body fat loss.

Can Weight Lifting Help With Weight Loss? An Expert Pt Explains

Sure, you could do cardio for every workout to lose weight, and along with smart food choices, this can be effective. But you can also make your metabolism more efficient and burn more calories all day long, by adding in weight lifting.

Strength training builds muscle mass. Muscle tissue burns more calories when your body is at rest than other types of tissue. So, if you have more muscle, you will burn more calories and potentially lose more weight throughout the day, every day, even if you're just sitting at your desk.

Studies have proved that strength training increases your calorie burn. The researchers in one study followed a group of participants for 24 weeks as they engaged in weight training:

Reasons Why Lifting Weights Is Key To Losing Fat

Weight lifting also helps you burn more calories to lose weight by keeping the burn going even after the workout. For most cardio training sessions, the number of calories you torch during the session is the limit. Once you're done, there is no more calorie burn.

But studies show that your body will keep burning calories for hours, even a day or more, after finishing a strength training session. The effect is greatest and provides the most weight loss benefits with high-intensity lifting workouts.(3)

Your clients aiming to lose weight are most likely gung-ho to do cardio because they believe it is the best way to hit that goal. They probably have misconceptions about lifting, strength training, and building muscle that make them wary about using this kind of workout.

Best Strength Training Exercises For Women (video)| Nourish Move Love

Women especially fall victim to the myth that strength training will make you bigger, heavier, and bulkier. It certainly can, but bodybuilders work very hard to look the way they do (and likely lift a heavier weight). A couple of workouts lifting weights each week is not enough to get there.

If you're trying to lose weight, and cardio burns the most calories, you should get in as much aerobic exercise as possible, right? This is not true. Yes, cardio and aerobic workouts are essential for both fitness and weight loss, there is a limit.

Too much cardio exercise can actually be counterproductive to gaining muscle mass, which you need to up your metabolism and burn more calories overall. It's worthwhile for your client's goals to take some of that time spent on cardio exercises and use it in the weight room.

Best Weightlifting Exercises To Lose Weight

DOMS, delayed onset muscle soreness, can happen with any type of exercise but is more common with strength training. This is the aching you feel in muscles, usually the day after a workout. It can last 24 hours or a few days, depending on the severity.

Assure your clients that this doesn't have to happen with every one of their training workouts and DOMS need not derail their next-day jog or cycling class. Not only do you not have to be sore after weightlifting, but you shouldn't be, at least not very much. As the personal trainer, you will guide your clients to start strength training at an appropriate level so DOMS isn't an issue.

Weight lifting is for everyone, period. There is no limit on who can lift and strength train. Everyone, at every stage of life, can benefit from it. Your client in her 60s who has never lifted before will have a strength training program that looks very different from the one you make for the young man in his 20s, but she can and should still build muscle, both to lose weight and to be healthier.

How To Start Lifting Weights

Any addition of strength training and weight lifting to your client's routine will support weight loss and increase overall calorie burn. But if your client isn't excited about spending too much time on weight lifting, streamline the workouts with some of the best overall moves for building strength and a good caloric burn.

Squats are among the best strength moves for overall fitness, to burn calories, and to activate several muscles at once. A squat enlists large muscle groups, like the glutes and quads, which increases heart rate and calorie burn while also building a lot of muscle mass.

Add in variations to hit more muscles and for progression: suitcase squats with weights, wide-leg squats, squat thrusters to add in core and upper body, and squat jumps for extra cardio and power.

Lift Weight To Lose Weight

Like squats, lunges recruit some big muscle groups. They can also be varied to help your clients progress and change up routines. Add upper body twists to include the core, for instance. Or, add weights to make the lunges more challenging.

With dumbbells, the movement can be alternated from one side to the other or done in tandem. A crossbody curl allows the dumbbell to start on one side of the body, but finish elbow flexion at the opposite shoulder. This engages the pectorals as well.

For overall upper body strength, it's hard to beat the old-fashioned push-up. This will activate the pectorals, shoulders, triceps, and core muscles. Start your clients out on their knees if necessary, but push them to work up to full push-ups. Variations can include plank moves, like walking planks, side planks, and bird-dogs to engage the core even more.

Want To Lose Weight? Build Muscle

The glute bridge exercise is an excellent way to target the posterior chain. It's an exercise that plays an important role in activating the glutes and helps set the foundation for building the booty your clients want.

Deadlifts, like push-ups, can start easy, even with no weights at all to be sure clients get the form right. Add in weight and increase it over time for progression. Include both straight-leg and regular deadlifts to hit nearly every muscle in the body for overall strength and increased muscle mass.

These are some of the basics that hit the most muscle groups the most efficiently. As your clients progress, or if they are surprised to find they enjoy lifting, you can add in some smaller, more precise moves like biceps curls and calf raises.

Weight Lifting For Weight Loss: Is It Better Than Cardio?

The best way to help your clients lose weight more quickly and efficiently is to include both cardio and strength training along with healthy eating. Cardio workouts are great for overall fitness and health, as well as for burning calories. Lifting will help them get stronger, prevent injuries, build lean muscle mass, and burn more calories each day. A healthy diet includes proper nutrients and enough calorie intake to support the additional activity.

Check out the ISSA's course in Strength and Conditioning Certification to be better prepared to offer clients effective, efficient lifting routines to support weight loss.Asset 19 angle-down-bold angle-left-bold angle-right-bold angle-up-bold Asset 10 certifications Asset 14 close-bold close Asset 8 Asset 12 menu Asset 18 Asset 17 Asset 6 Asset 16 Asset 9 Asset 15 Asset 11 Asset 13

As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. When the end goal is weight loss (or pretty much any end goal), a weight-training program is a must. 

Top 5 Free Weights Exercises For Losing Weight

Let’s get real. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. 

When it comes to weight lifting for weight loss, it is important to put a few key points out there. First, you will not get BIG from lifting weights. You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. Second, you can lift more than you think—and you should (with the help of a spotter, if necessary). And finally, if weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). 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. 

Here are five key

Full Body Workouts And Exercises For Weight Loss