Things You'll Need:
- 2 lb strap-on ankle and wrist weights
- Barbells
- Dumbbells
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Step 1
Make your free weight workout a fat-burning session by doing 15 minutes of aerobic activity before you begin lifting weights. Run, bicycle or do Jazzercise to get your heart rate up to its optimal fat-burning level. Once you're in the target zone, you can stay there by doing reps more quickly and skipping the normal 2-minute rest period between sets.
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Step 2
Use free weights to lose weight by concentrating on large muscle groups rather than individual muscles. You can use a barbell to do a quick series of bench presses and burn more calories than you would doing dumbbell curls, for instance. To do a bench press, lie with your entire torso on a bench and your feet planted firmly on the floor. Hold the barbell against your chest with palms underneath the bar. Lift the barbell by extending your arms until they are straight and lowering them again with resistance.
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Step 3
Work out with free weights at least three times per week. A schedule of alternating days will help you build muscles more quickly by giving them time to rest in between workouts. Remember: your muscles will continue using extra calories even when they are at rest.
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Step 4
Choose free weights that are heavy enough to tire out your muscles. You should not be able to do more than 15 reps per set, and you should need to rest between sets.
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Step 5
Burn more calories during step aerobics by strapping 2 lb weights to your ankles and wrists. Adding weights during aerobic exercise helps boost your body's metabolism, helping you get past weight loss plateaus.
