Weight Training for Weight Loss

Weight lifting is, without a doubt, very good for you and a good way to assist in your weight loss efforts. However, there are good and bad ways to go about weight lifting. Your body needs to constantly feel the change that it is going through while lifting weights to actually change your body. That means that you need to change the way you lift and how much you lift. Follow the weightlifting protocols below to get the most out of your weight workouts. 

• Lift Heavy Weights
• When you increase your weights, you increase your strength and muscle mass. So, don't keep lifting the same amount of weights, keep increasing them to keep gaining strength. When your muscles mass starts to increase, so does your metabolic rate, which in turn, burns more calories.
• Intensity
• A good strength training workout shouldn't take more than 20-40 minutes. Work hard and minimize the rest in between your sets so that your heart rate stays up.
• Work to Failure
• To increase your strength and muscle mass, you need to push past your comfort zone. Push to the point where you need a rest and you almost can't complete the last 2-3 reps of your set. However, be careful that while pushing yourself and the amount of weight that you are lifting, that you do not lose proper form and technique.
• Supersets
• Super sets are when you perform 2 exercise that target the same muscle back to back and with minimal rest. This will help to increase the intensity of your training.
• Circuit Training
• Circuit training is a good way to target the entire body while moving quickly between exercises and keeping your heart rate up. Try to pick 3-4 exercises and move through that circuit 1-3 times. Do this with three different sets of exercises and you will have yourself a full body, weightlifting workout that is quick and effective.