WEIGHTLIFTING FOR WEIGHT LOSS
weight management is the major cause of this modern era. People want to eat
everything without doing any kind of exercise, and they also want to look slim
and smart. Exercise plays a vital role in the maintenance of your health, inner or
outer both sides.
For so many reasons people decide to lift weight, but the most famous and
common reason is weight loss. A healthy diet, sleep management, regular
workouts, and avoiding anxiety will give you great results. This article explains
about weight loss journey scientifically and the advantages of weightlifting in a
weight loss program.
but before starting, we must address so many queries or generally asked
questions about weightlifting in case of weight loss. Let’s get started
- may, I lose weight by lifting weights only?
- how and what to eat when lifting weights to lose weight?
- does lifting weights burn fat faster than cardio?
- what type of lifting weight is best for weight loss?
- does weightlifting burn belly fat Fastly?
- do dumbbells burn more fat than cardio?
This is true that strength training is a superb kind of exercise and an excellent
way of losing weight and to burn your calories. This is such a benefit to trying to
lose weight because muscle organs burn more calories than fat.
so, it’s imperative to understand that muscle organs/tissues are denser than
fat. as it gives us meaning that 1 pound of muscle will take up less space than 1
pound of fat in your body. See a weight training sample plan.
Bench Presses
Bent Over Rows
Romanian Dead Lifts
Back Squats
Hip Thrusts
It’s very important to understand and choose a strength training session that
is enough to burn calories and also helps you to increase muscle and decrease
body fat too in no time.
Lifting weight two to three times a week will allow you to make enough revival
between strength training days while helping you progress in your goals. The key
is to define a schedule that is realistic and sustainable for you. Regular efforts
will lead you to the great results you are looking for ahead.
When it comes to choosing exercises for weight loss, compound exercises are
best and ideal. These exercises result in higher calorie burn and it means that
you don’t have to do as many exercises to do a full-body workout. Including
pushups, pulls, squats, hinges and lunges in your daily exercise will keep you
energetic and fully focused.
So now we are going to deliver you a detailed review of weightlifting exercises
for weight loss.
GLUTE BRIDGE
The move: lay on your back with your knees bent, feet hip-width apart, and
arms at your side with your palms up toward the ceiling. Squeeze the glutes
and lift the hips until your shoulders, hips, and knees are straight in a
line. Lower down to the starting position.
The tempo: one second to bridge up, squeeze, and hold for 2 seconds at the
top,4 seconds to lower back to the starting position.
PUSHUP
The move: Begin with high plank with your hands under your
shoulders. The body should be in a straight line from your head to your feet, and it
should stay there. Keep your glutes tight as you bend the elbows to lower your
chest to the ground. Exhale as you press up to the starting position.
The tempo: go slow on the track down, stop at the bottom, and hold for two
seconds. Press up in 1 second.
Progressions: start by doing pushups on an elevated surface like a wall,
countertop, or bench. The lower you go, the more challenging this move will be.
Pall of press
Hold a cable or band so that your straight arms are perpendicular to the band.
Your feet should be width apart with perfect posture and strict glutes and abs.
Put the handle close to your body and press it away without allowing your body
to rotate.
The tempo: 4 seconds as you pull the handle close to you,1 second as you
press it away, and for 2 seconds hold it with your arms straight.
Progressions: narrow your base and progress to eventually standing on one
foot during the press. You will stand on the foot closest to the anchor.
The move: lean against a ball on your lower back. Sit your hips straight down
into a squat until the thighs are parallel to the ground. Push through the heels and
squeeze the glutes to stand.
The tempo: 5 seconds to lower into the squat, stay for two seconds at the
bottom of the squat, one second to stand still.
Progressions: progress to free-standing squat with good form.
Suspension Trainer Row
The move: face the anchor and hold the straps with your palms facing in toward
one another. Start with your arms straight, with tension in the rope, and walk
your feet forward until you are standing at an angle leaning back. Your body
should be in a straight line.
The tempo: one second to row up, squeeze, and hold for 2 seconds at the top,4
seconds to lower back to the starting position.
Progressions: walk your feet forward toward the anchor to make this move
harder.
SET UP TO BALANCE
The move: choose a step that’s 8-12 inches high to start with. Step up and raise
the opposite knee to hip height. Squeeze the glutes on the standing leg while
you balance. Step all the way down to the starting position.
The tempo: one second on the step up, two seconds to balance and hold at the
top, 4-second descent on the way down.
Progressions: increase the height of the step gradually or change the plane of
motion.
Stay Tuned
Stay Blessed
Stay Happier
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