Tip 9 – Lift heavy weights
When it comes to exercising for weight loss, most people automatically gravitate toward cardio. This makes sense because cardio uses fat for fuel. However, lifting weights, i.e., strength training, can also be valuable.
Lifting weights doesn’t burn as many calories as cardio, and glucose/carbohydrates are your main sources of energy, but it can still speed up weight loss and help keep it off.
Regular weight lifting workouts will:
Preserve muscle mass – losing muscle will lower your metabolic rate. Muscle loss often accompanies a low-calorie diet. Lifting weights taxes your muscles, so your body is less likely to shed muscle mass because it knows it’s being used regularly. This is the “use it or lose it” principle.
Increased insulin sensitivity – lifting weights increases insulin sensitivity more than aerobics. Increased insulin sensitivity will improve your ability to cope with carbs and also creates a better environment for fat burning.
Elevated metabolism – taxing your muscles with heavy weights puts your metabolism into overdrive. Your rate of calorie burning will increase and remain elevated for as long as 72 hours after an intense workout.
There are several ways you can incorporate lifting weights into your day, including:
- Bodyweight exercises
- Resistance bands
- Dumbbells and barbells
- Resistance training machines
- Medicine balls
- Suspension trainers
Your body cannot differentiate between different types of strength training. So long as you challenge your muscles, you’ll be able to enjoy all the benefits of this type of exercise.
Tip 10 – Pair your weight lifting with pre-workouts and protein
Lifting weights is very useful when you’re exercising for fat loss, but it can also be challenging. It’s an intense workout that requires plenty of energy. Plus, a strenuous weight lifting workout also takes a lot out of your body.
Pre-workout supplements are designed to increase your energy levels without filling you with the carbs and sugar that would otherwise block fat burning. They contain ingredients to improve workout performance and ward off fatigue, so you can work out harder and longer.
Some pre-workouts contain caffeine, and often in high amounts. Others are low or even stimulant-free. Both types of pre-workouts work, so it’s just a matter of choosing the one that best suits your needs.
After your workout, your muscles have been traumatized and damaged at a microscopic level. This might sound like bad news, but this is actually the trigger for all the benefits that strength training has to offer.
Taking protein straight after exercise, usually in the form of a protein powder or bar, helps to kickstart the recovery process so you make faster progress and can get back in the gym sooner. Plus, as you know, protein also increases your metabolism for more rapid fat burning.
Taking a pre-workout before and protein after your weights workouts will make them more productive.
If you want to lose weight fast and keep it off, these are the tips that will help. Each one is tried, tested, and proven to work!
Summary of Part 1, 2 & 3 of our Weight Loss Tips
- Stock your home and office with healthy foods so, when hunger strikes, you have diet-friendly foods close to hand.
- Reduce/avoid consuming sugar as it’s arguably the worst food for weight gain and blocking fat burning. It’s also addictive and very easy to overeat.
- Try a low carb diet – it’s one of the best ways to eat for fat loss. Not only will it reduce your calorie intake, but it will also lower your blood glucose and insulin levels, creating the ideal environment for fat burning.
- Drink plenty of water. Water is filling and calorie-free. Plus, you’ll burn fat more efficiently when you are well hydrated. Shoot for about 64 fluid ounces per day.
- Try a weight loss supplement to boost your metabolism, ward off hunger, and give you energy. They don’t work miracles, but you’re bound to appreciate even a little extra help!
- Try intermittent fasting. Eating fewer meals is arguably the easiest way to lose weight. Just make sure you don’t break your fast by eating more than usual, which would defeat the object of this type of diet.
- Do a minimum of 30 minutes of aerobic exercise per day. It’s good for your health and burns fat too. It’s also easy to modify according to your current fitness level.
- Get a good night’s sleep to ensure you have the energy you need to exercise. You’ll also suffer fewer cravings and less hunger. Most adults need 7-9 hours of sleep per night, with eight being a good target.
- Lift heavy weights to increase insulin sensitivity, boost your metabolism, and preserve muscle mass while you diet. Aerobics is great for fat burning, but lifting weights can be just as beneficial.
- Pair your weight lifting with pre-workouts and protein to maximize the effectiveness of your workouts. Pre-workouts give you the energy you need to perform at your best, while protein will speed up recovery.
Commit to doing these things regularly and consistently, and you’ll not only lose weight faster, but you’ll also find it easier to keep it off too!