5 ways to lose weight with weight training

Choosing the right exercise is very important in fitness regardless of your goal.

 |  2-minute read |   17-11-2015
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People often think that running on a treadmill for hours is the only way to lose weight. It is definitely one of the ways to lose weight but not the only way. There are many other effective ways lose those extra kilos. One of them is weight training, which is also called resistance training, typically performed either in the gym or home.

The common mindset amongst people on weight training is that it is usually for men who want to gain muscle. Women often shy away from training with weights, thinking it may add bulk on their frame. Which is so not true. Women will not only get stronger with weight training but can also get leaner with weight training.

Here is how:

1. Selection of exercises

Choosing the right exercise is very important in fitness regardless of your goal. If your goal is to lose weight always as a thumb-rule choose multi-joint exercises. These exercises include bench press, squats and deadlifts. As the name suggest, it incorporates multi joints, which further recruits more muscles in performing an exercise. Recruitment of more muscle means stress on muscle, all leading to calorie burn. Remember more muscle you recruit, more calories you burn.

2. Resistance and repetitions

If your goal is to lose weight you should focus more on doing more repetitions somewhere in the range of 12-15 with moderate weights. But if you want to accelerate the weight loss process, you should do six-eight repetitions with heavier weights. Working with heavier weights will speed up your metabolism for over 48 hours, all leading to more calorie burn!

3. Volume

Volume is nothing but the number of sets you do per exercise. This is fairly straightforward, the more sets you perform, the more calories you burn. Hence for weight loss goals, always perform more sets to create a calorie deficit.

4. Speed of repetition

For effective weight loss, your repetitions should always be fast paced. The faster your repetitions the more stress you would be putting on your muscle. More stress will make you burn more calories.

5. Rest in between sets

Avoid any socialising in the gym while working out. Focus on your workout by limiting your rest to 20-30 seconds in between sets. The lesser the rest the more stress on your muscle, and more calorie burn.

Remember weight loss has everything to do with creating a calorie deficit. The only two ways to create that deficit is to either eat less or burn more. Weight training focuses on the latter by making you do exercises, which helps us burn more calories.

You can also refer to my video blog below:


Tarun Gill Tarun Gill @imtarungill

The writer is an internationally certified fitness nutritionist and advanced personal trainer, helping millions get fit and healthy.

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