Strength Training Weight Loss

Many people don't think of weight training to lose weight they think of it in terms of gaining weight. While it is true that you weight train to gain weight it is also true that you can lose weight with weight training. It's all about how you lift the weights. You use heavy weight and fewer reps to gain weight and lighter weight with more reps to lose weight. The goal is to gain muscle because muscle burns fat. Men and women both usually want a body that is lean and shapely and the best way to get it is with strength training.

If you haven't worked out in a while it is wise to start out easy and work your way up. Another thing you need to learn right off the bat is proper form. Proper form in strength training is vital. Proper form determines the shape of the muscle and helps prevent injury. One of the easiest and most cost effective ways to learn proper strength training form is watching videos on youtube. Watch and do, this is how you develop effective strength training habits.

Strength training weight loss can be done using your own body weight and this is the way many people start. You can do body weight exercises at home in super set fashion, which simply means no rest between sets. Trust me, when you do body weight exercises back to back with no rest it can get challenging. Just try it and see for yourself. Once again to learn body weight exercises properly go to youtube and watch and Do.

To lose weight fast crank up the intensity. It's great to start out easy, but as time goes on you need to make workouts more intense. It is the intensity that boosts metabolism and metabolism is a huge factor in the weight loss game. I got my metabolism up with super set weight training. To do super set weight training you just do all sets back to back no rest.

Super setting will take weight off and keep it off for as long as you do it. Many body builders use super sets in their training to get definition and stay lean. It takes time to build endurance and do super set techniques. Start with a couple of sets back to back and continue to add more as you go. Alternate muscle groups, so that while one is resting the other is working. For example, bicep curls followed by tricep extensions, back followed by chest etc.

Yes, there is such a thing as fast weight loss exercises. We have already learned that super setting will take weight off faster than normal strength training exercise. In normal or typical strength training you rest between sets for 30-60 seconds. When you super set there is no rest you just keep on going.

Once you start super setting longer periods of time (20-30 minutes) it becomes cardio weight training, which is a cousin to circuit weight training. Anyway, on to the fast weight loss exercises. Leg work is the fastest way to lose weight. Leg muscles are the heaviest muscles in the body and hardest to work. So, it stands to reason that when you do more leg work your workouts are harder. The harder you work the faster you lose weight. See how it works?

Super set leg exercises such as squats, lunges, leg press, leg extensions, leg curls, calf raises and dead lifts for 20 minutes or longer if you can. Make a circuit out of it or whatever just keep going. Beginners can do it too just use less reps, sets and weight. You may need to rest, but don't rest long or heart rate will go down, which affects metabolism and intensity.

Another way to speed up weight loss is with interval training. Interval training is when you speed up then slow down and go back and forth this way the entire routine.Typically interval training is used in cardio exercise. For example, run on a treadmill for 5 minutes, walk for 5, back and forth for 30 minutes.

Of course, no matter how good your strength training weight loss workout is you won't lose weight if you don't change what and how you eat. Don't try to give up everything at once this doesn't work very well with most people. It is much better to have small doable goals that you know you can do.

For instance, a doable goal would be to drink only water with meals 3 days a week. An unrealistic goal would be to only drink water with meals forever. While this may become a possibility later on in the beginning it's too much too soon.

There is no magic diet that works for everyone because everybody is different. However, there are things that you can do right away that will cut calories. The first thing you need to do is drink more water and less of everything else. Second, reduce portion size. Third, eat more at breakfast, less at dinner. Four, keep track of what you eat. Five, get educated on calories and nutrition.

Use common sense and replace junk food with healthy foods. Again, don't try to do this all at once, but a little at a time. When you miss the mark don't give up, but instead start again the next day. Build on doable goals until you have completely changed eating habits from bad to good.

The same is true with strength training weight loss and exercise goals, they need to be doable and attainable. Unrealistic goals are a set up for failure, so keep it real and you will be successful in all you do.

Find out more on How to Lose Weight Gain Muscle.