While weight lifting is commonly viewed as an exercise for bulking up, you can also pump iron to slim down. In fact, weight lifting for weight loss can be an extremely effective method if you take the right approach. After all, when it comes to exercising for weight loss, there are specific techniques and supplements that can help you to achieve your specific goals. Learn about them here.
1. Don’t Give Up On Cardio
A balanced exercise regimen is the key to losing weight. In order to lose weight, you have to burn more calories than you take in. Cardio exercises and strength training exercises are both excellent ways to burn calories, so don’t feel like you have to switch over to just weight lifting for weight loss. Add strength training exercises to your cardio workout bit-by-bit until you find what works for you.
2. Lift Heavier Weights
While you don’t want to push yourself too hard, exercising for weight loss usually requires that you go a little beyond your typical comfort zone. When you increase the size of your weights, you naturally build your strength and lean muscle mass, which increases your metabolic rate, leading to burned calories.
When it comes to weight lifting for weight loss, you still want to increase the size of your muscles as you go. After all, if you lose a significant amount of weight without also putting on lean muscle, you’re not going to look your best. Bulking up slightly while you slim down helps you to lose weight in a more natural way that leaves your body looking its best.
3. Go Harder and Shorter
You don’t need to lift weights for more than 45 minutes, and around 20 minutes is usually plenty for the average person. The idea is to push yourself consistently so you keep your heart rate up for the entire duration of the lifting session. Unlike other methods of exercising for weight loss, you don’t want to take breaks throughout. When you’re weight lifting for weight loss, keep your workouts short and intense.
4. Diversify Your Lifting Exercises
Super sets are when you do at least two different exercises that target the same muscle group back-to-back. For instance, you could do 10 lunges and then immediately do 10 squats. This varies your workout slightly while also helping you to target the same zones, resulting in a more effective workout.
You can also do hybrid exercises, which is when you combine two different exercises into one fluid motion. For example, you could add a squat to your shoulder presses. Performing super sets and hybrids is a great way to make your weight lifting for weight loss workouts more exciting, not to mention significantly more effective.
5. Combine Cardio and Lifting
While focusing on heavier weights is a fantastic strategy, sometimes you may not feel like pumping the heavy iron. Circuit training is when you incorporate weight training into your cardio workout. When you’re doing circuit training, you want to use lighter weights and more repetitions than you would with typical weight-based exercising for weight loss.
For instance, you could do 10 minutes on the treadmill, then lift light weights for 10 minutes, and then head back to the treadmill for another 10 minutes, and so on. You could also even carry some light weights while you’re on the treadmill to really get both your anaerobic and aerobic workouts in at the same time.
6. Take the Right Supplements
Whether you’re just getting started with weight lifting for weight loss or you’re a seasoned pro, taking weight loss supplements can help in many ways. However, not all weight loss supplements are the same, and many of them are downright dangerous and harmful to the body. If you’re exercising for weight loss, it’s critical that you take a safe approach, from the exercises you perform to the supplements you ingest.
Our In Focus weight loss supplement and nootropic powder contains no banned substances, additives, or filler, ensuring you know exactly what you’re putting in your body. We use only the highest quality premium ingredients that have been proven to yield incredible results.
Our In Focus weight loss supplement contains the following ingredients:
- Caffeine stimulates the body and mind while also increasing endurance and stamina
- Tyrosine increase alertness, energy, and focus
- Mucuna Pruriens helps to regulate movement and emotional response
- Synephrine HCL increases the body’s metabolic rate
- Coleus Forskolin Extract increases rates of fat loss
- Green Coffee Extract has been shown to produce significant body weight reductions
7. Watch Your Diet
Although exercising for weight loss is certainly beneficial, your calorie intake plays a huge role in whether you actually lose weight. After all, even if you’re lifting hard every day, if you’re consuming more calories than you burn, you’re not going to lose weight. Take a multifaceted approach, combining a healthy diet with your exercise regimen for the best results. A whey protein powder (or a vegan protein powder for those of you who are vegan) is a great way to ensure that you’re maintaining a high protein diet even as you cut your overall calories.