When it comes to weight loss, the most recommended way given by most experts is to do cardio exercises such as brisk walking, running, and cycling combined with a diet plan. But what if there was a much faster way to lose weight than the standard route of a diet plan and cardio exercises? And what is more, with this technique you can maintain your weight for a much longer time. In recent years experts have found that weight training or strength training can help you lose weight and keep your body in shape even while you age.
Weight training or strength training is any exercise that includes lifting weights such as dumbbells or barbells to boost muscle strength and mass. The main goal is to apply a weight to overload the muscle so that it strengthens itself and gets more used to handling a higher load. You can also use your body weight for weight-training exercises.
Weight training assists in weight loss by building muscle mass. The more muscle you have, the higher will be your resting metabolic rate. This means that your body will be burning more calories even when you are not actively exercising and just sitting on the couch or sleeping. So a well-designed weight training routine will continue to burn calories and fat well after you have finished your workout. Unlike weight, training cardio does not raise your metabolic rate. It only burns calories by increasing the heart rate and putting strain on the cardiovascular system to supply blood to the working muscles. But once you have finished with your cardio activity, your body stops burning fat and calories.
There are numerous other benefits of strength training. One of them is that you develop better body coordination and posture. This is particularly beneficial to older people who are prone to falling due to weakening muscles due to aging. Another advantage of
Whether you are looking forward to getting a fit and toned body or just plan on leading a healthier lifestyle, weight training workouts are reliable ways to gain lean muscle and burn more fat during exercise and rest. Below are some of the effective weight training exercises that are sure to make you shed some of the extra weight that you do not need.
This full-body exercise is considered the most effective when it comes to weight loss. A Kettlebell swing is essential for developing your arm and leg muscles and helps strengthen your abs. For a proper cardio workout that makes you lose weight faster, try lifting the kettlebell more quickly.
Grip the kettlebell with both hands and swing it for 20 seconds
Take an 8-second rest
Repeat 8 sets
For gaining upper body strength and building muscle groups in your arm and chest, pushups are the ideal exercise. Pushups do not burn fat off a specific body part, but this exercise can increase your metabolism for weight loss.
Beginners are recommended to start with three sets consisting of 10 reps. Take a 60 to 90-second break between the sets. As you gain stamina, increase the number of reps in each set or move on to decline pushups which is a more strenuous variation of a standard pushup.
Working out with a dumbbell set can include multiple kinds of weight loss exercises. But the most effective of all of them is the dumbbell squat. This exercise builds your hamstring, glutes, and quad muscles. You just have to stand with your feet shoulder-wide apart and grip a dumbbell in each hand. Bend down to squat while gripping the dumbbell and return to the starting position. At the beginner level, aim to perform 3 sets of 12 reps.
Lunges is an exercise that targets lower body muscles like thigh muscles, buttocks, and calves. Furthermore, lunges make you more flexible as your hip joints are stretched during the workout. Since this exercise focuses on large leg muscles, it plays a key role in boosting your metabolism significantly. This would result in a much faster weight loss. You can also hold dumbbells in both your hands for a more intensive exercise. For beginners, it is recommended to complete one set comprising 8 to 12 reps.
If you are serious about shedding fat, then deadlifting is an exercise that you should not skip. An intensive exercise like a deadlift will continuously burn calories long after the workout. Compared to cardio running, deadlifts allow you to burn more calories. High-energy exercises like deadlifting can also trigger growth hormone in your body which is responsible for weight loss and bone strength.