If you're interested in figuring out what you can do to lose weight faster than the current rate you're experiencing, you would be well advised to consider focusing on the core movements of your weight lifting program as these will burn the greatest number of calories in the shortest time span.

Not only that, but since they are stimulating such a high level of muscle fibers, there's a very good chance that you'll continue to burn calories for an extended period after the lift is completed, speeding the weight loss results you therefore see.

What The ‘Core' Lifts Are

The core lifts that I'm referring to here that will help you lose weight faster include the bench press, the shoulder press, the squat, the bent over row, and the deadlift.

Essentially, rather than just working one muscle group, these movements are going to stimulate a number of muscles at once, giving you a much more complete workout.

When To Do The Core Lifts

Ideally, you want to be doing these core lifts at the beginning of your workout program, as doing them later will result in you being too fatigued to give your best effort.

In order for weight loss to take place, you'll want to put your full efforts into these core lifts, pushing your workouts to the max.

This will stimulate a greater muscle protein synthesis rate, which will serve to boost that metabolism over the long haul.

What About Isolated Exercises

Obviously most people are going to wonder whether or not they should be doing isolated exercises as well - or, for weight loss, should only the compound lifts be considered.

This is a good question.

You will want to add some isolated exercises into the program, but they should be limited.

For example, don't go off doing set after set of bicep curl and tricep exercise.

Instead, do your bench press (which will also work the triceps) and do your rows (which work the bicep muscles).

Focus on getting stronger with those exercises and grow in the bicep and tricep muscles will be on the way.

Getting Too Much Of A Good Thing

It should be mentioned though that you can certainly get too much of a good thing.

Because those core lifts are more intense in nature, if you perform them too often, they will actually start to hinder your progress.

The problem with this is that the muscles will not be given enough time to recover, and additionally, the CNS will be put under constant stress, making it very difficult on the whole nervous system.

When this happens, cortisol levels will rise, which means you'll have difficulty losing fat mass.

Cortisol is something that you always want to minimize when on a fat loss diet, so this is a very key point to remember.

So, next time you're approaching your workouts, ask yourself where the core lifts are.

If they aren't in place, now is the time to start incorporating them.