Weight lifting and weight loss go hand in hand if you also eat the right foods. Because you are using double energy while weight lifting compared to cardiovascular exercise, And weight lifting builds muscle tissue, which we all know burns more calories while resting as well, so you turn your body into a weight loss machine.
During active weight lifting you burn up to 15 calories per min, which can add up over the course of a workout routine. For comparison to about 7-8 calories burned per min during cardiovascular exercise. A combination of weight lifting and cardiovascular exercise is key to continued weight loss. You can lift weights 3 days per week and cardiovascular training for 2-3 days a week for low intensity workouts.
Not only do you burn more calories while weightlifting you will also increase the amount of calories and fat while you rest or sleep. This is because you body needs more nutrients to keep growing and to function properly; this increases the more muscle you build. Eating properly will help a great deal when weight lifting and losing weight.
Your diet is key to the success of your weight lifting and weight loss goals. Eat 5-7 small meals per day, containing protein, carbohydrates, and essential fats. Do not eat any junk food, stay away from pastas and white breads. Eat plenty of fruits and vegetables because they are quick used by your body, which will give you more energy and make you feel better while weight lifting.
Basically, The more lean you are, the more calories your body will burn off.
Here why that works, when weight training you burn about twice as many calories then cardio training per minute. And when you finish working out with the weights you body continues to burn calories and to maintain muscle your body needs to burn many calories, it’s like lighting a fire in your body.
We recommend you do at least 20 mins of weight training and about 40 minutes of cardio, this could be running, jogging, walking swimming, or even playing a sport, as long as you are active for 40 minutes.
Exercises to loss weight:
1. Do exercises using only one arm at a time while standing, like arm curls, shoulder press etc..
This will cause you to automatically use your core and legs to stabilize yourself, you will burn more calories, as well as tighten you stomach and work the specific muslces you are working on.
So the bottom line is that weight lifting is a great way to lose weight and keep it off. You will lose weight faster with a combination of weight training and cardiovascular training throughout your routine. Eat small healthy meals throughout the day to increase your weight loss and prepare your body for weight lifting.