Why Weight Training for Weight Loss Is the Best Way to Go
If you are hoping to shed a few pounds, there is nothing better for you than starting a weight training for weight loss program. Many people, women in particular, fear that weight training for weight loss will result in a bulky physique. This simply is not true. Lean muscle mass is what fuels your metabolism, enabling you to burn fat faster.
The foundation of weight training for weight loss exercises is to take your entire body through a complete range of motion by utilizing multi-joint and multi-planar exercises. Recruiting the use of more muscles brings about mitochondrial gains, which result in increased strength and endurance.
There are dozens of different styles of weight training for weight loss, including circuits, ascending and descending pyramids, supersets, and metabolic resistance training. For maximum results, rotate between training styles when doing weight training for weight loss.
Effective Use of Equipment When Weight Training for Weight Loss
Incorporate a variety of weight training equipment into your workout to engage more muscles and joints in functional ranges of motion. Try to avoid machine weights, as these tend to isolate one muscle or muscle group in a superficial setting. Machines do not allow for the use of stabilizing muscles and are therefore less effective when striving for a total body workout.
Great equipment to use includes dumbbells, barbells, sandbags, medicine balls, kettlebells, body bars, balance trainers, wobble boards, resistance tubing, weighted vests, and stability balls.
Some Effective Weight Training Exercises for Weight Loss
1. Bulgarian Split Squat with Overhead Press
a. This full-body exercise is a dynamic version of a traditional squat. Choose a suitable weight using any of the above modalities. Place one leg behind you on a bench that is roughly at the same level as your knees. Your foot will be a position of plantar flexion with the top of your foot facing down. Space yourself far enough away from the bench so that when you lunge, your knee will not project farther than your toes. Maintain a hip-width apart stance, and squat on your grounded leg, simultaneously pushing the weighted mechanism up in an overhead press. Aim for 8 to 12 repetitions per leg.
2. Kettlebell Swings
Start in a wide stance. Squat. Bringing the Kettlebell behind you, thrust your hips forward as you explode up from the squat into a standing position. Allow the Kettlebell to rise naturally from momentum. Your legs and gluteus muscles are the targets. Repeat 15 to 20 times.
3. Flyes to Lat Pullovers
Combine flyes and lat pullovers by lying face-up on a stability ball. Allow the ball to support your head and shoulders. Keeping your hips lifted, lower your arms down shoulder level and back up to perform a flye. Immediately take the arms overhead into a lat pullover. Use medium-weight dumbbells and repeat 10 to 15 times.
4. Renegade pushups
Challenge your whole body using dumbbells or Kettlebells. With your hands on the weights, do one pushup, and then row one arm to your ribs, then all the way up to an extended position. Perform another pushup, and repeat with the other arm. Do 10 to 15 per arm.
5. Single-leg Deadlift to Upright Row
To challenge your balance and engage your core muscles, perform a deadlift standing on one leg. The free leg lifts behind you in a pendulum motion while you bend forward. As you stand, bring the weights up to shoulder level in an upright row. Complete 10 to 15 per leg.
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