How Often Should You Lift Weights to Lose Weight?

There are many misconceptions about weight training and shedding pounds. While some theories suggest that muscles magically burn calories, other theories suggest that weight training is useless in decreasing body fat. Both theories are based upon some truths, but the reality lies somewhere between these two theories.

Simple Weight Loss

Simply put, weight loss occurs when your body uses more calories than it consumes. However, there are many other factors that contribute to weight loss and gain. Different people burn calories at different rates. That's based on your metabolism. There are ways to speed up your metabolism, thus burning more calories per movement you perform.

Weight Training and Burning Calories

The myth states that muscle burns calories, and the more muscle you have, the more calories you'll burn. That's not the whole truth. Your body actually burns calories when you're sitting on the couch watching TV. Depending on your metabolism, the number of calories burned varies. This metabolic rate is called your resting metabolic rate (RMR). Muscle does not magically burn calories. However, the more muscle you have, the higher your RMR will be.

After Weight Training

When you stop your cardiovascular workout, your metabolism immediately slows down. However, with weigh training, you maintain a constant metabolic rate for as long as 1 hour after your workout. This is due to a process called excess post-exercise oxygen consumption (EPOC). That means you continue to have an elevated metabolic rate because your body requires more oxygen than normal.

Cardio

Another theory suggests that only cardiovascular exercise will help you lose weight. Again, this theory is based on some truth. Cardiovascular exercises such as running, walking or jogging do burn more calories than weightlifting. Weightlifting will raise your metabolism, and help to ensure that you maintain a healthy weight, but it will not produce quick weight loss. Cardio exercise is much more efficient at burning calories immediately, and so you'll see a faster rate of weight loss.

Solution

If weight loss is your primary goal in an exercise program, then you should create a program that necessitates 3 days of cardiovascular exercise. Make sure your cardiovascular exercises last 30 minutes or more. For quicker weight loss, work out on those 3 days for 1 hour or more. Then, incorporate strength training into your regimen 2 days a week. If you've never lifted weights, try an all-over body workout like circuit training. Alternate your cardio and strength-training days. If you incorporate this regimen with a sensible, low-calorie diet, then you will burn more calories than you take in as well as raise your metabolic rate. Then you'll definitely lose weight.

References

• BodyBuilding.com