What Is The Recommended Rate Of Weight Loss Per Week Lifting Weight for Weight Loss

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Lifting Weight for Weight Loss

Weight training for weight loss

Many times people think that running for hours a week or cycling or swimming is the key to helping them slim down and get in good shape. However, weight training produces some benefits that cardio alone cannot make it the best choice for weight loss and body building.

  1. Weight training helps maintain and potentially build muscle mass – Unlike cardio which can cause muscle and fat loss, weight training helps limit weight loss to fat only. The benefit is more muscle per pound of fat (which translates into a more defined appearance).
  2. Muscle actively burns more calories at rest – Weight training can help contribute to increased muscle mass which will help your body burn calories regardless of what you’re doing
  3. Weight training increases the release of adventitious fat loss hormones including testosterone and growth hormone
  4. Strength training can be closer to cardiovascular properties by shortening rest periods and combining exercises back-to-back.

So does that mean we ditch cardio in our exercise regimen? No amount of cardio can and will still be beneficial in helping you lose weight, it just doesn’t have to be the mainstay of your weight loss program.

For the cardio benefits, greater calorie burn, and potential for what is known as the afterburn effect HIIT training is a great idea. HIIT stands for High Intensity Interval Training. This type of training consists of exercising at the highest intensity for a short period of time followed by slowing down for a period of rest. For faster results with weight loss it is good to put a HIIT style workout once or twice a week in addition to a solid weight training workout two to three times a week.

While exercise is important in toning and shaping your appearance, nutrition is the biggest key to shedding calories. To lose weight effectively it is important to have a good balance of nutrients along with a calorie deficit. A calorie deficit can be calculated by determining your basal metabolic rate (you can find a basal calculator on the web). Using your basal metabolic rate, you can calculate a goal for the amount of weight you want to lose each week. For every pound of desired weight loss you must run a 3500 calorie deficit. For most people, a deficit of one pound or at most two pounds per week is a healthy goal.

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