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How to lose weight through weight training

Updated on October 12, 2010

Losing weight through weight training

Many people think that weight training will just make them bulk up and not lose the weight. This is not always the case. Losing weight through weight training can be done. Its usually women that think this way because they do not want to bulk up to much. Losing those unwanted pounds can be done when you weight train the proper way. Normally, weight training is done to gain muscle and get bigger. For those who want to lose weight, they can burn off fat instead of gaining to much bulk. The way this is done is through rep range. 15-20 reps is good range for toning and or losing weight. Training in 3-6 or 6-12 is for bodybuilders and power lifters. Those people want to gain muscle. Your goal is to lose weight and NOT get bulky.Stay away from lower rep ranges. These may just make you put on muscle over the fat you want to get rid of.

So what are some good exercises for losing weight? Well, there are virtually hundreds of exercises to lose weight from as long as you follow correct rep range. A common misconception to be addressed is that exercising a certain body part won't target that fat. Training the tricep muscle does not specifically target the fat in that area. Its the weight training as a whole that will make you lose overall weight. Same goes for bench pressing....Bench pressing targets the chest muscles, BUT does not specifically target the fatĀ  there.

Losing weight with weight training

For women and men, bicep curls are easy to do and can help you lose weight. Find a weight that you can do about a maximum of 15-20 reps. Let me make a note here. Its still possible to lose weight with 8-12 rep range by following a low calorie diet, but using higher reps will burn more calories in collaboration with low calorie diet. This is why 15-20 is better especially if your new to weight training. Bicep curls should include about 3-4 sets. Don't worry if you do not know how much weight to use the first time. After a few sessions, you will find out what weight allows you to rep in the 15-20 rep range. Tricep exercises such as tricep extensions, tricep kick backs are also good to include with your weight training session.

Other compound exercises such as bench press and shoulder press can help you lose weight. Just make sure you are following a low calorie diet and the specified rep range 15-20. Bench pressing may actually burn more calories since it uses your chest,triceps, and shoulders. Find the suitable weight that allows you to complete 15-20 for about 3-4 sets. Ask someone who knows how to bench press before attempting for proper form if you do not know how to execute. Proper form is usually easier to maintain when in the 15-20 rep anyway. Shedding those extra pounds can definitely be done with weight training. Just be sure to work out different body parts on different days of the weeks. Weight training can potentially burns hundreds of calories.

Example of a workout plan:



Wednesday- Back and triceps

Thursday- Shoulders

Friday- Legs

Weekend- REST

Keep in mind that losing those extra pounds will all be in vain if you do not follow a low calorie diet. You need to burn enough calories. Weightlifting will help you lose weight, but only if your not over eating. For example, if your maintenance calories(to maintain current weight) is 2000 then consume about 1700. Then the weightlifting will also burn some calories. You need to burn about 400-600 calories less than your maintenance level. Also make sure you do not starve yourself cause that can lead to problems such as passing out in the gym and malnutrition. You still need to eat just not a ton or the weightlifting will be in vein. Consistency is also key.


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    • healthwealthmusic profile image

      Ruth R. Martin 5 years ago from Everywhere Online ~ Fingerlakes ~ Upstate New York

      Thank you! I've been trying to lose weight and have been doing some weight training, besides walking/jogging. from what you wrote, I see that I have been approaching it correctly - I've been doing 15-20 rep and about 3 sets. I wasn't sure if this was what I should be doing, so thanks for reassuring me :)

      Normally I do weights one day, then jog on the next day. I've always heard that muscles burn fat, so that is why I've been doing the weights besides running. I figured if I had more muscle it had to burn more fat :)