Table of Contents
“The distance between who am I am and who I want to be is only separated by what I do!”
That’s right, everyone
You’re Decisions
“MATTER”!
As a Fitness Enthusiast, I have come to realize the importance of combining’ Weight Training for Weight Loss’
Many people today suffer from constant fluctuations in weight.
A shocking stat, I read recently on Weight Loss, Roughly 90 percent of people who shed a lot of weight eventually regain just about all of it.
Individuals should train 3 days if using a total-body workouts or 4 days if using an upper/lower body split routine, training each major muscle group twice per week – https://www.prescriptiontogetactive.com/
Reason…
People who pursue weight loss tend to lose motivation once their goals are achieved. It is a long-term dedication & requires an individual’s constant pursuit of Diet Control, Cardio, and above all Weight training.
The Body mass Index rule (BMI) states that if you intake more calories than your body requires- Weight increases, Reduce it– Weight Loss, Maintain calories = Maintain Weight.
Sure, you can control Diet, Do cardio, or even as logic to some ‘Reduce intake of water. Thus, the body sucks on its own nutrients.
Unlimited Options, Right,
Wrong…
People who undertake weight workouts often see fantastic benefits in their struggle with Lbs loss.
Loosing those stubborn kgs often requires a lot of Inspiration but your perseverance is the key to a healthier stronger body.
So…
What is Weight Training
It is a strength training routine that uses different kg/lbs for resistance.
Dumbbell & Bars/ Barbell is commonly used in Gyms to perform various exercise routines. At home as simple as pushups are often considered a very effective Training Technique as it uses complete body weight for resistance. A very useful way for Mass Loss.
Targeting the desired area and using the right technique gives good long lasting results.
Benefits of Weight Training
Training leads to Lean Muscle gain which allows maximum calorie burn in the body.
Here are some Benefits:
- Boost in Energy levels & Mood – A healthy body leads to a healthy mind which leads to good thoughts. It releases ‘Endorphins’ which has pain relief and anti-depressing affects.
- Reduces Injury Risk – Increases muscle mass, thus reduces injury risk.
- Increase in Bone density, Flexibility & Balance – Improves Bone density, flexibility and balance in your body.
- Increase in Muscle Endurance & Strength – Improves your muscle mass, endurance and strength in the body. An individual can do workouts for longer without any fear of injuries.
- Effective Body Weight Management – Provides long term results to your body. Workouts can be done for targeted areas. It affects Weight Loss which leads to an effective body weight management.
Disadvantages of Weight Training
- Risk of Injury – There is a massive chance of having Short term or even Long term injuries. People who are new to such workouts tend to overdo their training which leads to injuries. Thus rendering the individual unable to pursue their respective body workouts.
- Requires Precision – Often in Weight Training we hear of the term ‘Form’. Form here stands for the technique used. A prescribed program performed with precision will lead to subsequent weight loss.
- Aerobics vs Weight Training – Compared to an Aerobic workouts or Calisthenics, Weight Training methods take longer to produce the required results but the results achieved are near permanent.
- Requires Equipment’s – Workouts cannot be performed without proper equipment’s. It’s an expensive form of training.
- Maintaining Motivation – They are often considered the toughest training program as it requires utmost dedication, a lot of patience & follow a mundane routine. Take your body out of the comfort zone.
Top 5 Workout Plans to maximize Weight Training for Weight Loss
- Upgrade to heavy Weights – At some point in your training your body acclimatizes to the used weights. Increased weights leads to increase in muscle mass & strength. Increase in muscle mass will increase your metabolic rate. An increase metabolic rate will increase calorie burn. More calorie burn will lead to weight loss.
- Workout Intensity – Workouts require complete intensity. It doesn’t matter whether you workout for 30, 45 or 60 mins, the intensity of the workouts have to be high with minimum rest and a maintained elevated heart rate.
- Multiple Exercises/Circuit Training – Multiple/ Circuit training means doing Upper Body, Lower Body or Complete body exercises using heavy weights while maintaining high intensity.
- Superset training – A superset training program is perfect as it involves different exercises targeting the same area with high intensity and minimal rest.
Top 5 Weight Training for Weight Loss Exercises
- Kettlebell Swings
- Pushups with weights
- Weight Lunges
- Step ups
- Deadlifts
Weight Loss without equipment at home
Maintaining a proper shape and size is the desired goal for most of us. Our lives today are stressful and hectic. The common complaint of many is that they cant find time for workouts, the reason for their weight pinch.
Gyms and muscle training till recently was a skeptical notion for some. As life moves from days to months to years, the elephant of weight loss remains.
If reducing kgs is your obsession then workouts without equipment’s is also an answer. Try them out in the comfort of your home or office.
But always remember to increase intensity at intervals to build the best resistance and strength.
Exercises done without equipment’s for effective Weight Loss
- Jump Squats – A simple and effective cardio exercise that involves jumping and subsequent squats. Can be done on a repetition of 12 or 15 with minimal rest in between.
- Split Lunge Jumps – An exercise that involves legs split on both side, lunges and jumps.
- Burpees – A sequence of exercise movements which involves an individual to stand, jump, do pushups & stand again, all in the same motions. Works perfectly if done in the right form.
- Mountain Climbers – It is a form of pushups jogging done with high intensity and minimal rest. It imitates vertical mountain climbing. Excellent routine due to its intensity and can easily be done anywhere.
- High Knees – It is a cardio intensive fast paced exercise which engages the core muscles in your legs and gets your heart rate elevated, thus burning calories. Can be easily done in a small place and gives effective results.
- Planks – Possibly one of the oldest and the most commonly known techniques. Here the individual has to elevate the chest & stomach vertically while the elbows and feet are firmly planted on the floor. A count of 200 to 500 or 10-15 mins is considered good for beginners. The planks strengthen your abdomens, back & shoulder muscles. An exercise very simple to perform and very effective in reducing those bullheaded kgs.
Check out a guide to maintaining Fitness here https://neerajhq.com/fitness-u-a-beginners-guide-2-awesome-health/
Conclusion
Weight Training is an effective, soundproof, proven method for weight loss. It works on the core muscles of the body to give an individual the desired result.
But it comes with its dangers. Hence it is always advisable to do weight workouts in the presence of a guide or a mentor.
So make Weight Training a habit to reach your desired weight loss targets and achieve that perfect body you deserve.
How do you use your weight workouts. Love to know your inspiration.
Lets Discuss.