Weight training helps you lose body fat. So for all those who thought that weight training was a method adopted to bulk up, that is not the case. It depends on the kind of diet you follow or the kinds of exercises you choose.
Weight training helps you increase your endurance, strength and stamina.
Weight training helps you fight a lot of problematic health conditions like osteoporosis, back pains, diabetes etc. Not only that, but it also helps you work on your mental condition. It helps you fight depression, anxiety and stress.
It helps in making your bones, muscles and tendons strong and that in turn, reduces the risk of injuries.
Since you add resistance to your exercises, you train your body to maintain proper posture.
Since weight training helps you work on your core, it makes your core strong and enhances your efficiency of doing regular tasks.
There are some pointers that you must keep in mind before you start weight training:
Choose weights wisely.
Challenge your body but do not torture it.
Rest is as important as working out.
Be well hydrated and do not cut down on carbs so much that it starts to cause health issues.
Know and acknowledge your limitations. It is okay to have boundaries. It takes time to push them. Do not try and speed up the natural course.
Now, let us look at a weight- training program that will help you lose weight:
Exercise #1
Stiff Leg Dumbbell Deadlifts
Instructions:
Step 1: Stand with your feet about shoulder width apart and hold a dumbbell in each hand. Keep your arms by your side and bend your knees slightly.
Step 2: Without moving your knees, lower the weight to bring them over your feet. You will have to bend at your hips and remember to keep your back straight. Go down until you feel a pull.
Step 3: Get back up to the initial position by pulling your hips forward. Keep the weights close to your body throughout the exercise. Repeat
Do 2 sets with 10 reps each. You can do the regular deadlifts as well. Both work equally well. You can also use barbells for this exercise. Your form, posture and speed are extremely important for this exercise. Compromising on any of those can lead to severe injuries. So be careful with this exercise.
Exercise #2
Squat and Curl
Instructions:
Step 1: Stand with your feet hip-width apart and hold a dumbbell in each hand. Your palms must face forward.
Step 2: Bend your knees and lower your body down by pushing your hips back. Go until your thighs are almost parallel to the floor. Simultaneously, engage your biceps and lift the dumbbells by bending your elbows and get them to your shoulders.
Step 3: Push through your feet and extend your arms as you get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #3
Side Lateral Raises
Instructions:
Step 1: Hold a dumbbell in each hand and stand with your back straight. Your palms must face your body and your torso must be straight and engaged.
Step 2: Without swinging your torso, lift the weights up to your side and go until they are parallel to the floor. Note, your elbows must be bent a little and your pinky finger must be above your thumb. Hold this position for a second.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 15 reps each.
Exercise #4
Plate Twists
Instructions:
Step 1: Sit on the floor and hold a weight in front of your chest. Bend your knees to place your feet on the ground.
Step 2: Lift your legs off the floor and bend your upper body backwards. Do not arch your back and keep your elbows close to your torso.
Step 3: Twist your torso and move the weight to the left. Go as far as you can and repeat for the other side.
Do this exercise for 1 minute.
Exercise #5
Tricep Dumbbell Kickbacks
Instructions:
Step 1: Hold a dumbbell in each hand and make sure that your palms are facing your torso. Bend your knees a little.
Step 2: Bend at your waist and push your upper body forward and go until your torso is almost parallel to the ground. Keep your upper arms close to your body and point your forearms to the floor. Bend your elbows at about 90 degrees.
Step 3: Without moving your upper arms, push the weights to the back and go until your arms are completely extended.
Step 4: Hold for a second and get back to the initial position. Repeat.
Do 2 sets of 15 reps each.
Exercise #6
Plank Rotations
Instructions:
Step 1: Hold a dumbbell in each hand and get down in the plank position with your arms extended under your shoulders and your body balanced on your toes and arms. Note that your body must form a straight line from your head to your heels.
Step 2: Lift your right arm up and extended it towards the ceiling by rotating your torso to the right. Watch the weight as you do it. Get back to the initial position and repeat for the other side. This makes 1 rep.
Do 2 sets of 10 reps each.
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title: “6 Weight Training Exercises For Fat Loss” ShowToc: true date: “2023-01-25” author: “Shane Jennings”
The best and most effective weight training exercises are the ones that will involve several major muscles simultaneously and burn a high number of calories. These exercises tend to give you a significant afterburn effect, which translates into fat loss and muscle gain.
With that in mind, we have curated a list of the six best and most highly effective weight training exercises that you can include in your workout session for fat loss.
Weight Training Exercises for Fat Loss
1. Bulgarian Split Squats
Bulgarian split squats are one of the most effective lower body weight training exercises for fat loss. This exercise will help in burning a high number of calories as well as strengthening several muscles in the legs, such as calves, glutes, quads and hamstrings.
The unilateral nature of the exercise will also help in correcting the muscle imbalance in the legs, thereby promoting a better balance on both sides of the lower body. In addition to weight loss, Bulgarian split squats will also give your body a more refined and shredded look by targeting the muscles of your core that maintain the stability of the body.
2. Weighted Walking Lunges
Walking lunges are also among the many weight training exercises that can be incorporated into the workout routine for fat loss. This exercise will target several muscles throughout the entire body, including hips, quads, glutes, abdominals, hamstrings and calves.
Adding weight to the walking lunges adds to the intensity of the exercise, challenging you to push yourself further. This, in turn, will boost the calorie burn and torch fat from your body. Weighted walking lunges also help in boosting the resting metabolism of the body and help increase your endurance.
Furthermore, weighted walking lunges are also beneficial for building better stability and balance in the body.
3. Kettlebell Swing
Kettlebell swings are among the most popular weight training exercises for fat loss, helping you burn a decent number of calories in a short period of time. This is a low impact and high-intensity workout that will reduce the pressure on the elbows and ankles along with getting your heart pumping in no time. Additionally, the movements of this exercise will target your entire body, including the core, upper body, and lower body.
This quick yet convenient exercise will help in activating the muscles of the posterior chain which will enhance the explosive power output of the body and work on your overall fitness.
4. Dumbbell Thruster
The Dumbbell thruster is one of the most underrated yet effective weight training exercises that will work on several muscle groups throughout the body, including the back, legs, shoulders, arms, hips, and glutes.
It will help in the fat loss process by burning calories and strengthening the muscles throughout the body. The movement of this exercise will also help in the development of cardiorespiratory fitness and toning of the muscles.
Dumbbell thrusters will further help in building muscular endurance along with enhancing the coordination and balance of the body.
5. Weighted Box Step-Ups
Weighted box step-ups are also one of the best weight training exercises for fat loss, which will help in building high explosive power in the lower body and stabilizing your body.
The unilateral movement of the exercise is also good for building muscle symmetry in the body and reducing the chances of lower back injuries. Regularly performing weighted box step-ups will also help you develop the strength required for compound lifts like deadlifts and weighted squats.
Beginners can also start this exercise without the weights to understand the dynamics of the exercise and eventually load up progressively to add resistance to the exercise.
6. Renegade Row
Renegade row is a full-body exercise that will help in fat loss by toning the muscles of the body and giving the body a more ripped look. This exercise will significantly develop the strength of the upper body along with working on the stability and balance of the body.
Renegade row will also work on the body’s core muscles, helping you get your much-desired six-pack abs.
Bottom Line
The aforementioned weight exercises are great options to be included in the workout session to lose fat and achieve a toned body with strengthened muscles, better power output, and more.
Beginners are recommended to start with bodyweight exercises to understand the proper movement and development of functional strength. This can later be translated into weight training exercises and compound movements with reduced chances of injury and better form for the exercises.
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