While cardiovascular exercise is a widely used weight-loss method, it is not the only way for losing and maintaining weight loss. Weightlifting provides the fitness benefits achieved from cardiovascular exercise but also boosts your metabolism for a longer period of time. Before you jump right into a weightlifting routine, prepare so that you can progress at a moderate pace and reach your 15-pound weight-loss goal.
Things You'll Need
- Weight scale
- Exercise equipment
Grab a journal to record your weight-loss journey. Keep careful track of your progress on a weekly basis.
Weigh yourself before you start a weightlifting program. Record the date and your weight in the journal once a week. This will help you track your progress and hold you accountable.
Weigh yourself on a consistent basis, the same day each week. Weigh yourself in the morning before you eat or drink too much water.
Start With Light Weights
Aim for three to five days of weightlifting each week. If you are a novice, begin at three days and progress to five days a week over time.
Use multi-joint exercises for your workouts such as squats, pushups and pullups. This will maximize the amount of energy and calories your body will burn to perform the lifts. Do not focus on single-joint exercises such as biceps curls or calf raises.
Complete three to four sets of eight to 12 reps for each exercise. Pick a weight that is challenging on the last few reps but that you are still able to successfully lift.
Keep your rest period between sets to a minimum. The goal is weight loss, which will require you to keep your heart rate elevated to burn a high number of calories. Thirty seconds to one minute is sufficient time for muscle recovery without allowing your heart rate to greatly decrease.
Add More Weight
Increase the amount of weight you are using every week. This will help you to challenge yourself by progressively overloading your muscles. It is very easy to reach a plateau, which can halt your weight-loss progress.
Alternatively, decrease the amount of time you are resting between each set. The shortened rest periods will keep your heart rate elevated, resulting in a greater number of calories burned.
Stick to your scheduled workouts and complete each week without skipping any workouts. If you miss a workout, pick up where you left off and continue with your planned workouts.
Tips & Warnings
- Although consistency is crucial to success, do not abandon your goals if you miss one or two workouts. Life happens and you may miss a day here and there; complete the workout out you missed and move forward.
- If you are accustomed to doing cardiovascular exercise, reduce your rest time between sets.
- Always consult your doctor before beginning an exercise program. When visiting your doctor, mention your weight-loss goals to establish a safe, progressive plan that will support lasting results. Be mindful of how you feel while lifting weights. If you feel dizzy, faint or are in pain, stop the exercise immediately and consult your doctor. For more difficult or challenging lifts, have someone spot your lift to ensure that safety and proper form are maintained.
- European Journal Of Applied Physiology: Effect of Moderate Intensity Resistance Training During Weight Loss on Body Composition and Physical Performance in Overweight Older Adults
- Strength and Conditioning Journal: Exercise as a Management Strategy for the Overweight and Obese: Where Does Resistance Exercise Fit in?
- International Journal of Sport Nutrition and Exercise Metabolism: Long-Term Effect of Weight Loss on Body Composition and Performance in Elite Athletes
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