Weight Training For Weight Loss Programs

Many people who get involved in a weight loss routine often perform cardio training as their sole workout. They never hit the weights but just hop on the treadmill machine, stationary bike or the elliptical. If you've ever asked them why they are only doing cardio training, they will tell you that it's the ultimate way to lose weight. This can't be further from the truth.

While cardio training can play a vital role in weight loss, you're not getting the most out of your workout session if you do only cardio. Did you know if you couple your cardio training along with weight training, you can actually reap double benefits and fasten your weight loss? That's true. If you've watched the TV program "I Used To Be Fat", you can see how this fat guy called Tanner used weight training in his weight loss program. He did burn quite a good amount of calories since starting taking him from 119 kgs to 103 kgs in a few weeks.

Weight training recruits your muscle fibers and when done intensely, it can burn lots of fat and calories. In addition, weight training provides a major benefit like boosting your metabolism. The more muscle mass you carry, the higher your metabolism. A fast metabolism triggers your fat burning hormones, hence making you more prone to burn fat rather than storing them. Heck, you can even lose fat while doing nothing.

Now that you know the importance of weight training for your weight loss programs, it's time to learn what type of weight training routine you can use. If you want to lose weight from weight training as fast as possible, forget about isolation exercises and focus on compound exercises instead. These exercises solicit several muscle groups at the same time and enable you to burn more calories since they require more energy. Compound exercises include bench press, deadlifts, squats, bent-over rows, lat pull-down, military press. These exercises will give you a full body workout.

Below is a weight training routine for your weight loss programs. Incorporate it 2 times per week. And do cardio 3 times per week.

Monday - cardio

Tuesday - weight training

Bench press - 3 sets of 8-12 repeats (targets chest, triceps, shoulders)

Deadlifts - 3 sets of 8-12 repeats (targets lower back, quadriceps, hamstrings, glutes, trapezius, rhomboids, calves, forearms)

Squats - 3 sets of 8-12 repeats (targets quadriceps, hamstrings, glutes, calves)

Wednesday - cardio

Thursday - weight training

Bent-over rows - 3 sets of 8-12 repeats (targets lats, biceps, forearms, rear deltoids, rhomboids, trapezius)

Lat pull-down - 3 sets of 8-12 repeats (targets lats, biceps, forearms, rear deltoids, rhomboids, trapezius)

Military press - 3 sets of 8-12 repeats (targets shoulders, triceps, trapezius)

Friday - cardio

Saturday - rest

Sunday - rest


Don't forget to weigh yourself every now and then to see how you're progressing. Give yourself a 60-day challenge and see the results. Weight training for weight loss programs isn't complete without proper nutrition and adequate rest. So eat the right foods like complex carbs, lean proteins, healthy fats, fresh vegetables and fruits plus drink enough water. Following such a weight loss program doesn't need to be a chore. Treat it as a healthy lifestyle and it will become easier.

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