Find out everything about effective strength training for quick weight loss here! In our training plan and our instructions, you will find the best exercises and tips for successful implementation.
While cardio training was once the go-to method for many to get fit, people have increasingly turned to strength training for weight loss. With different fitness influencers and trainers sharing workouts on YouTube, it’s easier than ever to get the #fitness tips you need to switch up your routine. Plus, there’s evidence that lifting weights does more than just build muscle.
For those seeking weight loss, there is ample evidence that various types of strength training programs can help burn fat, such as using free weights and circuit training . It also works wonders for bones and body composition.
Best of all, you don’t even have to go to the gym to get started. With a little extra space and a set of dumbbells, you can set and achieve new personal bests in no time.
But that doesn’t mean you should give up cardio completely. Cardio exercise has numerous benefits, such as improved endurance in everyday activities as well as prevention and potential reversal of many chronic diseases such as cardiovascular disease and diabetes. As with strength training, varying emphasis in your program can develop the desired improvement. A moderately brisk walk, intense intervals on a machine, or our killer cardio workout program are a few examples.
Why strength training is the key to losing weight?
Although cardio exercise offers many benefits, lifting weights helps build muscle mass, strengthen bones, and more. Previous weight loss theories have placed great emphasis on cardio exercise and delaying meals, but these can increase the body’s levels of cortisol – a stress hormone that affects metabolism.
This strategy can often cause people to gain weight. Resistance training builds muscle tissue and is not as strenuous as cardio training. This does not cause an increase in cortisol levels in the body. The result is a powerful workout that changes body composition.
You may not notice any significant weight loss at first, but you will notice a change in the way you dress, feel fitter, and look more toned – without the weight on the scale changing!
This is because your body composition changes. You lose fat while you gain muscle mass. Muscles are incredibly dense because they are filled with many different elements that fuel your metabolism.
6 Tips for Building a Strength Training Program for Weight Loss
Assess your flexibility
Before you train with weights, it is important to check your flexibility and stability. For example, try hanging from a bar, holding a plank, or squatting. If you cannot maintain your posture in these positions, you should not add weights. Continue working on these bodyweight exercises until you have more control.
Master the basics
There are four functional movements you should master before starting your strength training: squats, push-ups, deadlifts, and horizontal or vertical rows. If you master these movements well, you can avoid injuries in the future. If you’re not sure about your form, consider working with a trainer to give you feedback and guidance.
Get the right equipment
To begin your strength training, you should find three sets of dumbbells: light, medium, and heavy. These sets should normally only be 5 to 10kg apart. You should be able to lift the lightest dumbbells without strain, while the heaviest should be more difficult. It is also possible that your body weight is sufficient. If you’re unsure where to start, choose a weight that feels moderately heavy and that you can imagine performing exercises like squats, bench presses, rows, lunges, and deadlifts with perfect form.
Don’t neglect endurance training
If you are not currently training or have taken a long break, it is advisable to start with one day of strength training and one day of cardio training. The effects of training on your body may take up to 4-6 weeks to be noticeable, but will produce positive changes. If your body enjoys the workout, you can increase to 3 days of strength training and 4 days of cardio training. Finding the perfect plan can be part of the fun too!
Eat enough protein
Protein contains amino acids that not only help build muscle but also signal your body to build lean muscle mass and lower body fat percentage. If you are inactive, it is recommended to eat at least 0.35 grams of protein per 0.5 kg of body weight daily. However, if you are alert and want to make muscles and can try to lower your body fat percentage, So you should aim for around 0.73 grams of protein per 0.5 kg of body weight.
Listen to your body
When lifting weights, it’s important to pay attention to your body and how you feel. There is a difference between pain and discomfort. If you’re in pain, you should back off and stop. However, if you only feel discomfort, you should ask yourself whether it’s because you haven’t done the exercise often enough or whether it’s simply a difficult exercise. You can also take a break at any time between reps to ensure you don’t overload your body.
Example training plan
No need to stress about weight or timing of workouts. Our STRONG workout bundle is the ideal starter package for newcomers to strength training
Equipment: Barbells, machines or dumbbells
Target muscle: whole body
Location: Gym
Instructions: Complete each of these training plans for at least 4-6 weeks. Each training plan contains 2-3 training days per week. Here is the order:
- Strength training plan for beginners (Phase 1/Months 1-2)
- Advanced Strength Training Plan (Phase 2/Months 2-3)
- Hardcore Fat Burner Training Plan (Phase 3/Month 3-4)
Toolskit Starter Pack – training plan bundle
Toolskit Starter Pack – training plan bundle
Conclusion: For Strength Training For Fast Weight Loss
Strength Training For Fast Weight Loss is one of the essential exercises for individuals. I had to write the complete processes of the training exercises.
how do you experience the above training exercises? Please give me feedback after trying these exercises for 15 to 30 days.
If you need any further help or training tips so please contact us from our Contact Us page. So what are you waiting for? Starting this training from this day you can also see comfortable results in only one month.
