Will lifting heavy weights help me lose fat?

Are you tired of being overweight and looking for the perfect solution to all your weight problems? Well, look no further! Lifting heavy weights might just be the answer you’ve been searching for. But wait…can lifting heavy weights ACTUALLY help you lose fat? Let’s dive in and find out.

Understanding Weight Loss & Muscle Gain

Before we get into how lifting heavy weights can help with fat loss, let’s first understand what causes weight loss and muscle gain. Simply put, when there is a caloric deficit i.e., the number of calories burned is greater than those consumed each day – this leads to weight loss. Similarly, when we engage in strength training exercises like lifting heavy-weights, it helps build lean muscle which aids in an increase in metabolism leading to calorie burn even during periods of rest.

How Lifting Heavy Weights Helps With Fat Loss

Lifting weights provides numerous benefits that may aid in fat loss:

Builds Lean Muscle Mass

When we lift heavy-weights on a regular basis our body responds by building more lean muscle mass. This not only makes us stronger but also increases our basal metabolic rate (BMR) allowing us to burn more calories at rest i.e., even while sitting on the couch binge-watching FRIENDS!

Boosts Metabolism

When we engage ourselves with high-intensity activities such as strength training or resistance training workouts – muscles are placed under stress resulting in energy expenditure post-workout too. Thus signifying increased calorie burnability over time‌‌ –

Kcal Burned
One Rep Max Squat
Treadmill Run

By performing compound movements that target multiple groups simultaneously like squats, deadlifts etc -we activate multi-joint muscles which implies an elevation in overall work-output resulting in increased calorie expenditure during and post-workout.

Improved Hormonal Balance

Resistance training – as opposed to cardiovascular training or steady-state cardio- elicits a hormonal response that favors muscle growth &-fat loss beyond just energy expenditure.

Studies have shown that hormones like testosterone, human growth hormone (HGH) and IGF-1 get elevated when we lift weights/heavy weights on a regular basis which creates an ideal environment for fat-loss while simultaneously increasing lean body tissues i.e., gainz!

Combats Muscle Loss

When we cut down calories abruptly without any form of exercise involving strength movements – our bodies enter into a state of preservation mode. Starting to lose both muscle mass and fat but the ratio becomes skewed towards more significant quantity lost would also be disproportionate if performed un-strategically potential for negative outcomes can occur.

But resistance exercises are goal-oriented, they require specific movement patterns over extended periods – giving muscles the stimuli required for adaptation, by grow stronger resulting in less risk due to muscle mass loss than with other types of caloric deficit interventions.

How Heavy Should You Go?

It is essential not only merely add weight onto bars hit at random but doing it calculatedly. As laying foundations before constructing anything lasting forethought is needed regarding load intensities carried out when starting your lifting journey It’s very common amongst novice trainers to jump headfirst into heavy-weight lifts purely due to following their ego-soaked biases.
This brings us back around how much weight should one lift? The answer lies in picking up what you’d feel comfortable using adhering properly set rep ranges,
which predominantly compromise :

REP RANGE EFFECT
08 MAX STRENGTH/MAX OUTPUT
10 -12 REPS HYPERTROPHY/STRENGTH ENDURANCE
15-20 REPS ENDURANCE

Tips for Losing Fat with Heavy Weights

Now that you understand how heavy weights can help in fat loss, let’s look at some tips & tricks to optimize your workouts and get max results.

Caloric Deficit Will Help You Lose Weight

Here lies the important thing: caloric deficit is what truly causes significant fat-loss. It means ensuring not only sufficient lifting but also keeping those calories under maintenance levels or lower than them. So track your food intake (use an online calorie tracker), make sure you consume enough protein (1-1.2 g per pound of body weight) to enable muscle recovery after workout sessions which may feature break “micro-tears” expected when placing the muscles under stress while engaging various exercises – there’s a difference between burning calories and losing maximum amount of body-fat

Staying in a state of prescribed ratio:

PROTEIN TO CARBS EQUIVALENT
40/30/30 PROTEIN HIGH , CARBS MEDIUM ∧ FAT LOW

Consistency Is Key

Consistant adherence to planned workout regimes coupled up with disciplined caloric consumption patterns bearing noticeable transformation over extended periods will transcend over time resulting not just mere physical changes looking good on camera fresh IG models sponsorship deals^ But overall well-being drastically enhanced self-image leading towards healthier lifestyle ensuing long-term.

Don’t doubt yourself, believe getting started – let hard work determination discipline carried out consistently without failure ensures best outcome ^in most cases!

Incorporate HIIT Training For Optimal Results

High-intensity interval training (HIIT) provides similar benefits as resistance training but tends to emphasize more endurance-type fibers as opposed hypertrophy protocols initial stages.
An example can be : performing circuits consisting heavy deadlifts sprints changing afterwards doing situps intermingling cardiovascular stationery bike workout intervals – increasing overall anaerobic performance.

Get Enough Rest and Recovery

Don’t forget recovery plays an equally vital role in your weight loss journey. Adequate sleep (7-8 hours), foam roller / massage ball work on sore muscles, nutrient-dense diet accompanied by diversified intake vitamins & minerals often helps with faster recovery leading to repeated optimal performance ensuing maximal gains achieved possible amount of fat or overall body-weight lost.

In Conclusion,

Lifting heavy weights included into workout regimens alongside healthy calorie-deficit diets checking macro compositions progress at periodic intervals can be a potent recipe for success. Just ensure not to get disheartened discouraged when results aren’t obtained quite promptly; realizing that its consistency implementation day-by-day which ultimately takes one-step towards achieving targeted goals via constant successful iterative adaptions over the long term is paramount! With enough time, patience backed with hard-work ‏and discipline success is invariably within reach!

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