It’s not news that strength training and resistance work will help you not only lose weight but keep it off, but a study has detailed using weights for weight loss: exactly what, when and how much you should be training.
So, whether you’ve already incorporated weights into your fitness regime or not, the findings presented in the American Collage of Sports Medicine will help you reach your body goals faster.
Weights for weight loss: your guide
Why does weight training burn fat?
There are two key elements of why weights for weight loss works:
Fundamentally, building muscle helps to speed up your metabolism so not only can you continue to burn fat after the session is over, but you’ll simply process food more efficiently in the future.
Secondly, you can achieve as much in a shorter weights session than a cardio workout of the same length. For most people, this makes it a whole lot more achievable.
What would you rather do: 45 minutes of weight training or a two hours of LISS?
How often should you do strength training for fat loss?
The research shows that you can achieve the same amount with two strength sessions compared to three.
While some of you may love your sweating it out with weights every day, if you’re new to it, starting with just two full body workouts a week will get you results.
Reps and sets
American College of Sports Medicine experts recommends starting out by performing each strength-training exercise with 60 to 70% of your maximum for 10 reps.
This means you should be able to lift the weight with correct form 10 times but it shouldn’t feel easy.
As soon as it feels easy you should increase to 15 reps, from there, when it feels too simple up the weight by 5%.
So that’s reps, what about sets?
The author recommends completing two to four sets of each move, resting for 30 seconds between sets.
How much fat will you lose?
The beauty of resistance training is that the results are all about healthy body weight rather than simply weight loss.
Studies show that you’re likely to lose one pound of fat per month. However, you’re also going to put on the same amount in lean muscle.
This means, rather than measuring your progress or health by weight, you need to assess your measurements and how you feel.
Still confused about weight lifting? Read up on six myths about strength training for women, busted and the best weightlifting shoes for women.