The key is to work hard throughout the entire workout, minimizing rest and keeping your heart rate elevated.ģ. I love training with my powerlifting friends, but I do NOT have the focus or the time to lift weights for more than two hours. In fact, you could cut this down to 20 minutes. You don’t have to spend more than 30 to 45 minutes on your weight workouts. If you want to lose weight and not look “skinny fat,” you need to lift HEAVY weights.Ģ. Intensity. Burn more calories than you consume and you will lose weight. Increase your metabolic rate and you will burn more calories. Increase your muscle mass and you’ll increase your metabolic rate. Increase weight and you’ll increase your strength and muscle mass. You won’t get results lifting the same weights you’ve been lifting (if you’ve been lifting). I have trained a lot of individuals over the years and I cannot tell you how many have sold themselves short. Keep that in mind as you work toward your goals.ġ. I’m 5’2” and weigh about 135 pounds, while my mom is 5’2” and weighs around 113 pounds-the biggest difference is the amount of muscle we each have. After all, weight is just a number and doesn’t say a whole lot about your body. Here are five key points to keep in mind while working toward your weight- or fat-loss goals.

Be sure to stretch, drink plenty of water and incorporate sound nutrition to help your body recover quickly between workouts. This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. And finally, if weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to resistance exercise). Second, you can lift more than you think-and you should (with the help of a spotter, if necessary).

You get “big” from overconsumption of energy (calories), which can be converted into fat or muscle based on the types of foods you eat and the exercise you do. First, you will not get BIG from lifting weights. When it comes to weight lifting for weight loss, it is important to put a few key points out there. Sure, you can cut your calories in half, or spend your morning or evenings doing cardio to lose some pounds, but I can promise you both will not last nor will they give you a healthy looking and functioning body. When the end goal is weight loss (or pretty much any end goal), a weight-training program is a must. It’s far more pleasant to just have hobbies that also happen to be exercise.As a female in the exercise science field for the past 12 years, I have learned a thing or two about the importance of weight training. I’m just speaking from a place where I used to think exercise meant something that had to be a focus in and of itself, and went down a rabbithole of running 5-10k six days a week. Not saying you should start hanging drywall as an exercise regime, but there’s a lot of house maintenance stuff that’s good exercise. Getting into some handy skills, This Old House style is also pretty good exercise. Just having a hobby that gets you moving and feeling good. If you grow some veggies, that’s good for you, but the point isn’t a diet. Just moving around, planning a bit, getting some sun. It’s a nice form of mental and physical activity. If you have budget restrictions, a lot of gardeners are very friendly about lending pots and clippings. If you don’t have outdoor space, theres a bit you can do indoors. I’m a little on the small side, but something that seems to work across the board with my friends of all sizes is gardening. Eventually, your body will adjust and you won’t crave for it as much. See if you can distract yourself when your craving happens (listen to music, take a walk, drink water, etc). You will still get cravings initially, especially during the first two or three weeks because it isn’t what your body normally consumes. That and they really don’t make you full. Better to chose how much sugar and salt you need by adding it yourself. You don’t have to devoid yourself of all “tasty” stuff but be mindful how much you eat, particularly portion size.Īvoid processed food as they tend to be loaded with tons of added sugar (you shouldn’t go beyond 24grams) and salt. It doesn’t have to be an extreme but don’t go below your below your Basal Metabolic Rate. Food intake is.īest rule of thumb is to calculate your TDEE and eat calories underneath it. But it isn’t the driving force behind weight. Don’t get me wrong, its definitely beneficial to your health and can make you feel amazing. If your main goal is to lose weight, unfortunately excerise won’t really do it.

Routine for weight loss at home