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.