A weightlifting is an excellent form of exercise for fat loss. Not only does it burn calories during the workout, but it also helps to increase your metabolism, which means you will continue to burn calories after the workout is over. In this article, we will provide you with a comprehensive guide to weightlifting workouts for fat loss.
1. Compound exercises
Compound exercises are movements that engage multiple muscle groups simultaneously. These exercises are an excellent way to burn calories and build strength at the same time. Compound exercises include squats, deadlifts, bench presses, and overhead presses. These exercises require a lot of energy and engage many muscle groups, which makes them an excellent choice for fat loss.
2. High-Intensity Interval Training (HIIT)
High-Intensity Interval Training (HIIT) is a type of exercise that involves short bursts of intense activity followed by periods of rest or low-intensity exercise. HIIT is an excellent way to burn fat because it elevates your heart rate and keeps it elevated for an extended period. In weightlifting, you can incorporate HIIT by performing compound exercises at a high intensity for a short period followed by a period of rest. For example, you could perform a set of squats followed by a rest period and then repeat this cycle for a set number of rounds.
3. Progressive overload
Progressive overload is the concept of gradually increasing the weight you lift over time. By gradually increasing the weight you lift, you challenge your muscles, which leads to growth and increased strength. This increased muscle mass leads to a higher metabolism, which means you will burn more calories at rest. To incorporate progressive overload into your weightlifting workouts, start with a weight that you can comfortably lift for a set number of repetitions. Then, gradually increase the weight over time, aiming to lift heavier weights each week.
4. Circuit training
Circuit training involves performing a series of exercises back-to-back with minimal rest in between. This type of training is excellent for fat loss because it keeps your heart rate elevated throughout the workout. You can incorporate circuit training into your weightlifting workouts by choosing a series of compound exercises and performing them in a circuit. For example, you could perform a set of squats, followed by a set of bench presses, and then a set of pull-ups, before resting and repeating the cycle for a set number of rounds.
5. Cardiovascular exercises
While weightlifting is an excellent form of exercise for fat loss, it is still essential to incorporate cardiovascular exercises into your workout routine. Cardiovascular exercises such as running, cycling, or swimming help burn calories and increase your overall fitness. You can incorporate cardiovascular exercises into your weightlifting workouts by performing them as part of your warm-up or cool-down. For example, you could perform a 10-minute run on the treadmill before starting your weightlifting routine.
6. Rest and recovery
Rest and recovery are essential components of any workout routine. When you lift weights, you cause small tears in your muscle fibers. These tears need time to heal and recover, which is why it is essential to take rest days and ensure you are getting enough sleep. When you get enough rest and recovery, you will be able to lift heavier weights, which leads to increased muscle mass and higher metabolism.
Sample weightlifting workout for fat loss:
Here is a sample weightlifting workout for fat loss that incorporates the principles outlined above:
Warm-up: 10 minutes of jogging on the treadmill
- Squats – 3 sets of 10 repetitions
- Deadlifts – 3 sets of 10 repetitions
- Bench press – 3 sets of 10 repetitions
- Pull-ups – 3 sets of 10 repetitions
- Rest for 2 minutes
- Repeat steps 1-4 for a total of