In this article, we are going to discuss about weight training for weight loss. If you are interested in weight lifting for weight loss, you’ve probably wondered just how much weight you should lift. Most of us tend to err on the lighter side, thus not getting the results we want, which is something researchers have already figured out.
When you feel like your weight training program has stalled, or if you’re not seeing the results you desire, it’s time to look at whether you’re lifting enough. In fact, lifting heavy weights could potentially change your entire body.
Weight Training for Weight Loss
Weight training is not very helpful for weight training for weight loss. However, it is important to remember that even if your weight doesn’t change, your body composition may be improving. For example, weight training can lead to an increase in muscle and a decrease in fat.
Lifting weights, also sometimes referred to as strength training or resistance training, offers a lot of benefits. Some of these benefits involve lifting weights to lose weight.
weight training for weight loss
Cardio Burns More Calories per Session
Many scientists have researched how many calories people burn during various activities. Based on this research, you can use your body weight to estimate how many calories you will burn during different types of exercise, including cardio and weight training.
For most activities, the more you weigh, the more calories you will burn. If you weigh 160 pounds (73 kg), you will burn about 250 calories per 30 minutes of jogging at a moderate pace.
If you were to run at a faster pace of 6 miles per hour, you would burn around 365 calories in 30 minutes.
On the other hand, if you weight trained for the same amount of time, you might only burn around 130–220 calories. In general, you’ll burn more calories per session of cardio than weight training for about the same amount of effort.
The number of calories you burn during exercise depends on your body size and how intensely you
exercise. Typically, a cardio workout burns more calories than a weight training workout of the same duration.
Weight Training Helps You Burn More Calories Every Day
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.
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.
Thus, weight training and building a little bit of muscle won’t make your metabolism skyrocket, but it may increase it by a small amount. 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.
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 the number of calories you burn after a workout.
High-Intensity Interval Training Provides Similar Benefits to Cardio in Less Time Although cardio and weight training are two of the most popular workouts, there are other options.
One of these is high-intensity interval training (HIIT), which involves short bursts of very intense exercise alternated with low-intensity recovery periods.
Typically, a HIIT workout will take about 10–30 minutes. You can use HIIT with a variety of different exercises, including sprinting, biking, jump roping or other body-weight exercises.
HIIT May Burn More Calories
Some research has directly compared the effects of cardio, weight training and HIIT. One study compared the calories burned during 30 minutes of HIIT, weight training, running and biking.
The researchers found that HIIT burned 25–30% more calories than the other forms of exercise. However, this doesn’t necessarily mean that other types of exercise aren’t good for weight training for weight loss.
HIIT and Traditional Cardio May Have Similar Effects on Weight Loss
Research examining more than 400 overweight and obese adults found that HIIT and traditional cardio reduced body fat and waist circumference to similar extents.
What’s more, other research has shown that HIIT-style workouts may burn about the same number of calories as traditional cardio, although this depends on the intensity of exercise.
Some research estimates that you may burn about 300 calories in 30 minutes of either cardio or HIIT if you weigh about 160 pounds (73 kg).
One of the potential benefits of HIIT is that you can spend less time actually exercising, since rest periods are included between the intense periods of activity.
High-intensity interval training (HIIT) can burn calories in a short period of time. Some research shows it may burn more calories than weights or cardio. Overall, it can produce similar weight training for weight loss to cardio, but with less time spent exercising.
Using Multiple Types of Exercise May Be Best
The American College of Sports Medicine (ACSM) is one of the largest and most respected organizations that gives exercise recommendations. It has published evidence based recommendations for weight training for weight loss.
How Much Should You Exercise per Week?
Overall, the ACSM states that less than 150 minutes per week of moderate or vigorous physical activity like cardio is probably not enough for weight training for weight loss.
However, it states that more than 150 minutes per week of this type of physical activity is sufficient to help produce weight training for weight loss in most people.
In addition, research shows that people tend to lose more body weight when they have higher levels of physical activity.
Which Types of Exercise Should You Do?
Interestingly, ACSM’s review of the research found that weight training is not very helpful for weight training for weight loss. However, it is important to remember that even if your weight doesn’t change, your body composition may be improving.
For example, weight training can lead to an increase in muscle and a decrease in fat. If your muscle and fat change by the same amount, the scale may stay the same, even though you got healthier.
One large study in 119 overweight or obese adults helps put everything into perspective regarding exercise and weight training for weight loss. Participants were divided into three exercise groups: cardio, weights or cardio plus weights.
After eight months, those who did cardio and cardio plus weights lost the most weight and fat. Meanwhile, the weights and cardio plus weights groups gained the most muscle.
Overall, the cardio plus weights group had the best body composition changes. They lost weight and fat, while also gaining muscle.
This means that a program that combines cardio and weights may be best for improving your body composition.
Cardio is more effective, than weight training at decreasing body fat if you do more than 150 minutes per
week. Weight training is better than cardio for building muscle. A combination of cardio and weights may be best for improving your body composition.
Both Diet and Exercise Are Critical for Long-Term Success
Most people know that exercise and a healthy diet are essential for optimal health. All major health organizations recommend changing both your diet and exercise routine to promote weight training for weight loss.
Commitment to the best exercise program is not enough, as you still need to pay attention to your diet if you want to optimize your progress.
Research has shown that the ideal program for long-term weight training for weight loss includes a moderate reduction in calorie intake and a good exercise program.
While many people know that a healthy diet is critical for weight training for weight loss, some go too far and say that diet is the only thing that matters.
However, it’s important to realize that exercise helps too. One scientific review including over 400 people examined the weight training for weight loss effects of diet plus exercise and compared them to the effects of dietary changes alone.
The researchers found that the combination of dietary changes plus exercise led to 20% greater weight training for weight loss than dietary changes alone after a period of 10 weeks to one year.
What’s more, the programs that included diet plus exercise were also more effective than diet alone at maintaining the weight training for weight loss after another year.
A healthy diet and good exercise program are two of the most critical factors for long-term weight training for weight loss success. Weight loss programs that include exercise can lead to greater weight loss and better weight maintenance over time.
Muscle plays a role in raising metabolism which can help you to change your body composition and burn more fat. A pound of muscle burns between 10 and 30 calories per day while a pound of fat burns between five and 10 calories a day. So, muscle growth helps you burn more calories all day long.
However, all of this only works if you’re using enough weight to stimulate that muscle growth. In other words, if you can lift the weights you’ve chosen for most exercises more than 16 to 20 times, you might not see the kind of fat loss you would if you increased your weight.
In addition to weight loss, other benefits of strength training include:
- A leaner, slimmer appearance because muscle takes up less space than fat
- An increased resting metabolic rate so you burn more calories, even while at rest
- Better confidence and self-esteem
- Enhanced balance and stability
- Potentially lower blood pressure and improved cholesterol profile
- Stronger bones and connective tissue, which can protect your body from injuries in daily life
Common Weight-Lifting Concerns
There are a few concerns that can keep people lifting the same amount of weight for weeks, months or even years. Most of these fears are unfounded if you take time to ease into a weight training program and work slowly towards the muscle fatigue that will make your muscles grow.
Lack of Familiarity
The goal of weight training is to lift as much weight as you possibly can with good form for the number of reps you’ve chosen. In daily life, we typically don’t push ourselves to fatigue in anything we do, so this idea may not only feel foreign, it may feel downright strange. That’s one reason it’s best for beginners to gradually work towards that.
But lifting more weight can also be confusing. When you haven’t lifted weights before, you may not know what’s too heavy and what’s too light. It may take some time to get a feel for your body and what it can handle.
Fear of Injury
Many people err on the lighter side when they train simply out of fear of injury. Because our muscles burn when we challenge them with resistance, people often feel they’re injuring themselves when they lift.
And injury can be a real fear for beginners since injury can occur if you max out before your body is ready for it. Taking it slow while still challenging your body will help protect you from injury.
Fear of Getting Bulky
There’s a weight training myth that men should lift heavy and women should lift light to avoid getting big and bulky. But lifting heavy weights will not make females huge you simply don’t have the testosterone levels to build big muscles. Lifting heavy weights will help you get strong and lose fat.
For men, bulking up is about more than just the amount of weight you lift. Diet is important too. If you want to build more muscle, you generally have to consume extra calories. Lifting heavy weights is only part of the equation, which can help reduce your fear of getting too big from weight amount alone.
Fear of Pain
The other thing about lifting weights is the psychological factor. The discomfort level associated with training to fatigue is pretty high.
If you haven’t lifted weights before, you may not be able to overcome that discomfort enough to lift as heavy as you’re capable of. Again, this is one reason it’s best to err on the side of caution (if you need to), while always working towards more challenge and more weight.
How to Choose the Right Weights
With all this in mind, you may wonder how to choose the amount of weight to lift. That’s where things may get a little tricky because most formulas are based on your 1-rep max (1RM), which is the maximum amount of weight you can lift one time. The problem is that most of us don’t go through the process of figuring out the 1RM for every exercise we’re doing.
For weight training for weight loss, lifting between 60% and 80% of your 1RM is the best way to stimulate muscle growth, which is what helps you lose fat.
The other problem is that if you wanted to find your 1RM for every exercise, it’s just not safe. There’s a whole procedure to go through to get your body warm enough to lift the max amount of weight and you really need a professional helping you do that so you don’t get hurt.
So how do you figure out how much to lift if you don’t know your 1RM? You can estimate the amount by counting the number of reps you can do with good form with different weight amounts. For example, try using a pound dumbbell for biceps curls. If you can do 20 reps easily, the weight may be too light.
If you’re a beginner, it’s a good idea to keep your reps between eight and 16, particularly if you’re lifting weights to lose weight, get fit, and stay strong.
If you lift 60% to 80% of your 1RM, that means your reps will be somewhere between 10 and 20 repetitions, which is appropriate for a new lifter.
Lifting at 80% and above takes you down to the lower rep range, which is where you’ll be if you’re trying to gain size. This is usually for more advanced weight lifters, but you can easily work your way up to that if you take your time.
Looking at it that way, the amount of weight you use is determined not only by your fitness level but by the number of reps you’re doing. If you’re doing eight reps, you’ll lift heavier than you would for 16 reps.
Start Weight Lifting for weight training for weight loss
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. And remember that this is a mental game, not just a physical one. If you haven’t pushed your body’s limits in a while, just the act of lifting weights may be all you can handle.
Here’s how you get started if you’re a beginner.
- Choose a weight you can lift 16 times. This is hit or miss, so you’re experimenting. You don’t need to go to complete muscle failure, but make sure you’re challenging your body. If you can do more than 16 reps, increase your weight next time.
- Begin with 1 set of each exercise, slowly working your way up to 2 to 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 to 12.
Lifting weights every day results in greater lean muscle mass, which can help you burn calories and lose weight. Combined with a healthy diet, light weight training daily will help you lose weight and gain lean muscle mass. At the same time, incorporating rest days is an important part of your fitness routine.
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