Weight lifting is a popular form of workout which helps in weight loss. Many people don’t even know the importance of weight training. People have a myth that weight training makes people bulky. But this is not right. Weight training helps a person to lose better weight and also tones muscles.
How Weight Lifting Helps In Weight Loss
In order to lose weight calorie input should be less than calorie output. In simple words we need to consume less calories and also burn the calories consumed. Weight lifting helps in burning off calories in a much healthier way. Weight lifting helps in weight loss by building up muscle mass. When a person practices weight training then he continues to burn calories even after workout is completed.
After completing weight training according to research our metabolic rate is quite increased. In fact the metabolic rate is increased to such an extent that it continues for about 72 hours post meal. Generally after losing weight due to fat loss ones body tend to obtain a more loose structure. The benefit of choosing weight training for weight loss is because it helps to preserve muscle mass during weight loss.
This way we do not loose pure fat rather we are losing fat mass and glycogen stores. Weight training helps in increasing fat loss and preserves muscle mass. Hence our metabolic rate is quite boosted and do not fluctuates. Because of this on a weighting scale we do not see much difference. Difference is seen in inch loss rather on scale. For best results weight training should be combined along with cardio workout which supports healthy weight loss.
When starting up weight training do not start with heavy weights. Make small and gradual changes with time. It is ideal to prefer smaller weights at the beginning.
Calories Burned With Weight Training
Calories burned depends upon the person’s intensity and the body weight. If a person practices weight training for about 30 minutes then it can help in burning approximately between 100 to 130 k.calories. when done vigorously then it can help in burning 200 to 250k.calories depending upon the body weight of the person.
Simple Weight Training Workout
Goblet Squat:
Squats are important part of weight training workout. Correct posture of squatting is more important in order to achieve results.
How To Do:
- Stand with your shoulders wide apart and knees pointed forward.
- Keep your belly tightly tucked in.
- Push your knees backward and give a movement by sitting back.
- Then go low until your knees do not cross over the toes. Do not hunge forward while squatting.
- Continue squats up to 15 to 20 times for 2 sets.
Push Up:
Push ups improve upper body strength. They ate quite effective in toning up the body muscles. They mainly focuses on toning up arm muscles and helps in building solid core.
How To Do:
- Keep your weight on shoulders and make sure that your head and heels are aligned in straight position.
- Keep your belly tucked in along with hips.
- Lower your body to the level until the arms are parallel to the body.
- Arms should be placed at an angle of 45°.
- Do 10 to 15 repetitions for about 3 sets.
Frequently Asked Questions
There are different weight training workouts which can be practiced. Squats, lunges, deadlifts, pushups, pull ups all these are covered under weight training workouts.
Yes, weight training is an important workout which helps in burning belly fat. It also helps in toning down muscles of the belly along with fat loss.
