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Are you trying to lose weight? A weight-training program is a must if your goal is weight loss. Sure, you can cut your calories in half, or spend long hours doing cardio, but this is not sustainable over the long run and starving yourself to lose weight is nothing but unhealthy. What you need is an efficient exercise program that spikes your metabolism. And this is where weight training fits in.
When it comes to weight training for weight loss, it is important to understand some basics. First, you will not get big from lifting weights. You get “big” from overconsumption of calories, which are converted into fat or muscle based on the types of foods you eat and the exercise you do. Second, you can “ and you should “ lift more than you think (with the help of a spotter, if necessary). And finally, especially when you’re just starting out, you will be sore for a day or two after your workouts. This is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate good nutrition to help your body recover quickly between workouts.
1: Lift heavy weights. “Heavy” is relative to each person’s ability. Choose a weight that exhausts your muscle after about 8 repetitions. Once you get used to that weight and can comfortably do more than 10 repetitions, go up in weight. Increase weight and you’ll increase your strength and muscle mass. Increase your muscle mass and you’ll increase your metabolic rate. Increase your metabolic rate and you will burn more calories. Burn more calories than you consume and you will lose weight. You need to constantly push yourself!
2: Exhaust your muscles. If you want your body to change, you have to push past your comfort zone. You can’t expect results doing the same thing you’ve always done. Pick up the heavier weights and then push your muscles to a state of exhaustion. By pushing your body out of its comfort zone, you are forcing it to respond and to change.
3: Keep up the intensity. You don’t have to spend more than 30 to 45 minutes on your weight workouts. But you need to utilize this time efficiently and keep the intensity level up. The key is to work hard throughout the entire workout, minimise rest and keep your heart rate elevated.
4: Do supersets and hybrids. A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between. For example, doing a set of squats followed by a set of heavy lunges is a superset. A hybrid involves combining two or more movements into one movement. Combining a squat with a shoulder press or a lunge with a squat are examples of hybrid exercises. Incorporating these into your weight-training workouts can increase the intensity of your training, which is ideal for losing weight.
5: Do circuit training. Circuit training is a great way to get in multiple exercises. You can focus on your upper body, lower body, or total body, all while keeping the intensity up. Move quickly from exercise to exercise and rest for a minute at the end of each round. Don’t be afraid to rest during a set, recover quickly, and then get back after it.
6: Get adequate rest. Rest is imperative for both recovery and results. Make sure you give your body adequate time to recover between weight training sessions. Give yourself at least a day to repair and rebuild before training the same muscle group again. Quality sleep too is critical for recovery. Ensure you get at least seven hours of quality sleep every night.
Ultimately, weight-loss occurs due to a combination of factors”sleep, nutrition, mindset and physical activity all play key roles in initiating and maintaining weight-loss. Be sure to check in with a physician before jumping into a weight-training regimen and don’t be afraid of failure. Failure is the point at which growth and change occur. To start with, aim for two total-body, circuit-training workouts a week. You can change and adjust your routine as you progress. Remember, the key is to keep up the intensity and exhaust your muscles. So, start pumping and see the results!
- Nivedita Dempo is a fitness expert and the owner of Studio 101, Goa’s premier fitness centre
