How we lift weights for fatloss

I know what you’re thinking. You want to burn fat, and all you think you need is to do some cardio and skip some meals. Wrong, my friend. Wrong. You need to do weight training as well and NOT to skip meals. As a professional personal trainer I always include weight training routines in my clients’ training program, even for those that are not looking to build muscle. Weigh training not only helps to improve muscle, but it also helps burn calories. An average person burns roughly 400-500 calories in an hour of weight training.

How do you train for fat loss? Simple. You need to burn lots of calories, so you should focus on using big muscle groups. Why? Because when you are doing the weight training by using big muscle groups, you burn more calories than when you’re using small muscle groups. Also, the workout has to be time efficient (i.e. minimal rest between sets). For fat and weight loss, I recommend these exercises:
Legs-squats, leg press, and lunges
Back-lat pull-down, seated rows, and assisted pull-ups
Chest-push-ups, chest press
Shoulders-shoulder press, military press


You can also include exercises for arms but this is not a priority. Your arms are already engaged in the exercises for back, chest and shoulders. Of course, training the core it is a must! So, in addition to your cardio routine, lift weights targeted at big muscle groups(not just abs and arms) 3-4 times a week, and you will see much better results in no time.

Is Weight Training Necessary?

Oftentimes, I find myself having to explain to my clients why they need to lift weights even if their goal is to be leaner and not to bulk up. In fact, this is one of the most common misconceptions I’ve seen in people who want to lose weight and be healthy. Here are 4 key reasons why weight training is vital to a well-rounded fitness program:

1. After the age of 25, inactive people lose about 0.5 lbs(0.25kg)of lean tissue each year(use it or lose it), which in turn slows down their metabolism rate. Lifting weight helps maintain muscle mass which increases metabolism allowing your body to burn calories and fat at a faster rate.

2. Lifting weights keeps your muscles toned while reducing lose, flabby skin that often results from weight loss and aging.

3. By lifting weights, you keep your bones and joints strong. The more muscle you have, the less stress you put on your joints and bones, and vice versa.

4. Weight lifting is a high-intensity exercise which burns a lot of calories in a short amount of time. Therefore, it serves as the perfect complement to your cardio exercises.

By lifting weights you'll be healthier, stronger, and more toned, while feeling younger and more energized. With these 4 great reasons, I highly recommend incorporating weight training into your fitness routine. Of course, if you have any existing medical condition or have not lifted weight before, you should consult your doctor before starting a weight training program.