When you indulge in weight training for weight loss it is important to note that picking up heavy weights does not grow you big but overconsumption of calories does. This calorie consumption can be converted into fat or muscles depending upon the kind of food you eat. You can pick more weights than you think. It may give initial soreness but that is normal. Remember to stretch, drink lot of water & have healthy & nutritious diet to recover your body between & after workout. I am detailing below five key pointers to be followed to make sure your weight loss goals are on track:
- Lifting weights: You cannot achieve your weight loss goals by picking up same weights. You need to increase the weights you pick up over a period of time. Increase in weights you pick up increases your strength which in turn increases your mass muscle & metabolic rate. With increase in metabolic rate, you burn more calories. Given that you burn more calories than you consume, you will lose weight.
- I want you to fail: If you want to reach to your fitness/weight loss goals, you should strive to move out of your comfort zone. You should not expect to have desired results by doing the same thing over & over again. You should stretch yourself so that you find it hard to do last 2 reps when you increase weights. The key to success is not to make your body adaptive to particular schedule. As such your body should be surprises by changes in workout/exercise.
- Intensity: You should not pick weights not more than 30 to 45 minutes. The idea is to work hard during the workout , do not take much rest & keep your heart beat elevated. Picking weights for longer period of time does not mean that you are burning more calories.
- Circuit training: You can indulge into multiple exercises impacting upper body , lower body or full body while keeping the workout intensity up.
- Do supersets & Hybrid: Target to do two or more exercises impacting same muscle group back to back with minimal rest. This really burns your calories exponentially. You can also combine two movements into one. For instance you can do squats & shoulder press. Doing these combinations increases the intensity of your training & helps you augment your strength.
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