Lift Weight To Lose Weight

Have you lost weight on a diet, only to regain it? Do you know which exercises will help you lose weight and keep it off?

Strength training, also called lifting weights, is one of the most effective ways to lose weight and tone up.

Why is strength training such an effective exercise for weight loss?

You build lean muscle, which actively burns calories day and night.
When you strength-train, your body burns more calories after you finish exercising than cardio exercise alone would.
Your muscles stay challenged.
Your body gets toned and curvy, the way you want it to look.

Lean muscle versus fat.

The main component of the weight loss puzzle is the first point: strength-training develops lean muscle tissue in the body.

Muscle is always working. Muscle is always burning calories. To burn more calories, you should gain lean muscle tissue.

Unlike muscle, fat is inactive tissue. It just sits on your body, parked, taking up space, looking unattractive!

Starting a Strength Training program.

If you have no experience using weights or resistance equipment, you will want to hire a personal trainer or fitness instructor. They can develop a program to meet your goals, and show you how to exercise properly.

If you do not use the equipment properly, you can injure yourself. Plus, it is unlikely you will meet your goals if you use incorrect technique.

Reps, Sets and Weight.

The amount of weight you will use per each exercise depends on the muscles you are using. Larger muscles, like thighs and back muscles, can take more weight. Smaller muscles, like triceps and rotator cuff muscles, usually require lighter weight.

Always check the weight before attempting to lift it, when you use a weight stack machine!

After your have selected your weight (your amount of resistance, i.e.), next prepare to perform 8-10 repetitions. If you are not feeling challenged by your fourth repetition, then try the next heavier weight. It should feel quite difficult by the eighth repetition.

As you practice your new routine, you will be able to use more weight and do fewer repetitions.

Perform at least 2 sets of each exercise. After a few weeks of diligent practice, you may perform 3 sets of each exercise.

If you are comfortable with the exercises, you may prefer to do 4-8 repetitions per set instead of 8-10. Again, you should be feeling challenged by the fourth repetition of each exercise. Otherwise, the weight is too light for you.

Like any new habit to improve your health, surround yourself with experts who can answer your questions, and practice!

For articles, video and exercise programs for weight loss, Join the Members' Zone at http://www.SupportandCoaching.com

Nina Schnipper is a personal trainer and massage therapist in Basalt Colorado, at Higher Spa & Studio (http://www.HigherSpa.com). She specializes in post-pregnancy exercise, and natural therapies for pain relief and injury recovery.

When she's not relieving pain or creating stronger bodies, Nina enjoys hiking, camping, backpacking, running, full-moon snowshoe hikes, and bluegrass music.