How do you weightlift for weight loss? So many people claim they want to lose weight, but how many people will put in the effort to make it happen? Weightlifting is one of the many ways it’s possible to shift those extra pounds. Also, this might sound unorthodox, as most weight-loss trainers promote a strict diet and light workout. However, weightlifting is one of the fastest and most effective means of losing weight. With weightlifting, you can quickly burn calories and get your body into the shape you desire.
You don’t have to be a pro weightlifter for this method to work for you. This article will take you through the process, even if you’re a beginner. But why choose to weightlift over regular cardio exercises for weight loss? The good thing about weightlifting for weight loss is that you lose weight and build your muscles, getting your body into perfect shape. Of course, you can lose weight in small chunks with regular cardio exercises, but weightlifting allows you to lose weight quickly and effectively. So how do you lift weights for weight loss?
Use a workout split –
A workout split helps you do more without getting tired quickly when you’re working out. Also, this involves engaging in different exercises to focus on other body muscles. Here is an example of a typical workout split according to T-Nation:
- Monday: Chest
- Tuesday: Back
- Wednesday: Shoulders
- Thursday: Legs
- Friday: Arms/Abs
- Saturday: Rest
- Sunday: Rest
If you are new to weightlifting, do compound exercises for some days before using a workout split. Then, you can change your workout split to suit your abilities and requirements. For example, you can do a four or five-day workout split as long as you can share the training across your body.
Lift heavy –
We cannot overemphasize the benefit of lifting heavy. When you lift heavily, the weightlifting process becomes more effective and productive. The trick is to start light and increase the weights (progressive overload); the faster you increase the weight, the better.
When you lift light, you don’t allow your body to burn enough fat and get the muscles you want. It is an excellent technique to lift heavy weights that you can’t go past eight to twelve repetitions and do it for three sets.
Here are some guides on lifting heavier with an overhead press, a bench press, and a deadlift. Also, use a good periodization plan to keep your body from adapting to your workout and making the training ineffective. Finally, Hunter Labrada, a world-class professional bodybuilder, works more intelligently, not harder, using the correct volume and rest periods. Sometimes less is better when you build muscle that burns body fat.
The Last Word on Workout Splits
Losing weight quickly through weightlifting is possible only if you follow the process correctly. All exercise requires you to combine it with the right type of diet. So eating a diet high in protein and fiber and low in fat and carbohydrates will prevent your diet from canceling out your workout. Also, no training can outwork a poor diet.
But what matters the most is knowing what and when to do it. If you are new to weightlifting, learning the science behind health and fitness is highly beneficial and can help you achieve your weight loss goals faster.