Weight Training Routines for Weight Loss

When most people think of fitness, weight training might be one of the first things that comes to mind, after a treadmill. The health benefits from weight training range from strength and energy to renewed self-esteem. But weight training also has one more proven benefit--weight loss.

Weight Training and Losing Weight

The commitment that comes with losing weight is sometimes blurred by a lack of understanding of what is required of you. The fitness and diet industries constantly offer advice on the right steps to lose weight, but the facts remain--diet and exercise work. A cardio workout combined with a weight-training routine that targets certain areas can give you positive results.

An example is working out core muscle groups in a split. A split is when you create a workout plan to train specific muscle groups on certain days. This gives your muscles time to recuperate and heal between workouts to minimize soreness.

In weight-loss, weight-training routines, the cardio portion of the workout is the secondary focus. The weight-training sessions should be introduced in segments throughout your cardio workout. You will keep your heart rate up during the entire workout.

The Large Muscle Groups

The muscle groups to focus on are the larger ones like the chest (pectoral), upper leg (quads and hamstrings) and the core muscles (abdominals).The focus is logical. When you gain weight, the mentioned areas are the ones that store fat. These muscle groups also have the highest fat-burning potential when they are trained.

Weight-Training Routine

An ideal weight-loss, weight-training routine might start with calisthenics such as three sets of 10 push-ups to warm up the upper body, followed by three sets of 10 bench press reps. Using a weight with moderate resistance is essential. This will get the blood flowing throughout the larger muscle groups in the chest, shoulders and back. After working the chest, you can follow with military dumbbell presses to work the shoulders. This workout should include 30 minutes of a mid- to high-impact cardio training.

The working of the lower body should continue the next training day. Squats will help warm up the thighs. About three sets of 10 repetitions should complete your warm-up. Your weight training session should begin with moderate weight for leg exercises. Although your legs are usually stronger than your arms, the weight should be comfortable enough to lift to prevent injury. Continue your weight training with legs presses (two sets of 10 repetitions), followed by dumbbell lunges (two sets of 10 repetitions). Thirty minutes of cardio should complete the workout.