How To Lose Weight With Strength Training - Pull Ups and
Push Ups

If you've been wondering whether you can lose weight with strength training, read on. Strength training can involve body weight training and weight lifting as well. You basically build muscles as well as increase your strength. Like the name says, body weight training makes use of your own body weight to perform strength training exercises like push ups and pull ups. You don't need any weights. In this article am going to cover mostly on body weight training and how to lose weight with strength training by performing pull ups and push ups.

Pull ups and push ups are powerful exercises and are known as compound exercises meaning they solicit more than 1 muscle group in a single movement. Any exercise which requires more than 1 muscle group into action is known as compound. Other examples include squats, lunges, dips. The opposite of compound exercise is isolation exercise. An example can be bicep curls whereby you isolate and focus primarily on the biceps.

The good thing about compound exercises is that you can perform just one or two exercises and you have already done a major upper or lower body workout. Now let's take a look at what muscle groups pull ups and push ups target. Pull ups work the middle back, the lats, the shoulders, biceps and forearms. As for push ups, they solicit the chest muscles, triceps and shoulders and even strengthen the abs. This is why I love compound exercises. I've got to admit that these two exercises are the core of my strength training workout which I've been doing for years. Apart building muscles and improving your strength, pull ups and push ups can help you lose weight. Here are two tips:

(1) Calorie Burning

You might know that in order for you to lose weight, you need to burn those extra calories in your body. This surplus of calories is what is known as fat. To get rid of this excess fat, you need to burn more calories than you consume. Say your daily calorie intake is 2,000, you need to burn more than 2,000 calories to lose weight.

Compound exercises like push ups and pull ups are not cardio exercises but they can help you in your quest for weight loss and eliminate excess calories. If you've done any type of cardio workout before like jogging, bicycling, aerobics, you'll notice that you'll spend a great amount of energy after indulging in those activities. In other words, your heart rate will increase and you'll sweat a lot. Perspiring is key to burn fat and losing weight. Pull ups and push ups can do the same thing provided they are done intensely. They are demanding and can exhaust your whole body while burning calories fast. But if you perform them lightly or moderately, you will not reap the same benefits as a cardio workout. To burn stubborn fat, try completing a series of sets and repeats with push ups and pull ups like 3-5 sets of 15-20 push ups and 3-4 sets of 6-10 pull ups. Get about 45-60 seconds rest in between sets. One thing about pull ups is you will need a pull up bar. Either you can get one fixed in your home or simply go to the gym. Try this workout 3 times per week.

Tip: If you're obese or quite overweight, it might not be a good idea to get started directly into these exercises to lose weight due to the fact that it's not easy. If you can hardly perform one or two repeat, then you won't be able to do it intensely. Better work your way with cardio training first and some weight lifting to build strength, then after losing some weight, it will be easier to do push ups and particularly pull ups which are harder.

On the other hand, if you're a bit overweight and want to burn those excess pounds, push ups and pull ups can help you just do that. You just need to build your repeats and sets gradually. With time and patience, you will be able to perform enough sets and repeats to get a great and grueling workout out of these powerful exercises.

(2) Metabolism Booster

Since you'll be building lean muscle mass with pull ups and push ups, your metabolism will automatically get a boost. When your metabolism is more active, your fat burning furnace will be more stimulated and you're more proned to burn fat even when remaining idle. To resume, the more lean muscle mass you carry, your ability to burn body fat increases tenfold.

It's also crucial to follow a balanced diet rich in quality protein, complex carbohydrates and healthy fats plus adequate water intake to enable you to get an effective workout with push ups and pull ups. Without proper nutrition, your training will suffer and building lean muscle mass will become harder. Also, by adhering to nutritious meals and muscle building foods, your metabolism will kick in.


Here you go, I hope this article has shed some light and provide some insightful information on how to lose weight with strength training by making use of pull ups and push ups primarily. Of course, you can also add other exercises like squats and dips to your existing workout to get even greater benefits.

To discover how to get the most from strength training without weights and lose weight, I recommend you check out Workout Without Weights.

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