Men’s Fitness Advisor

Weight training has a vast array of benefits for the mind and body. Some of these include decrease in blood pressure and cholesterol levels, improvement of blood circulation, increase in bone density, increase in strength and agility, and prevention of diseases such as heart ailments, circulatory problems and muscular pains. 

On the psychological side, those who undertake weight lifting are perceived to have a more positive outlook in life. It can be because this activity is effective reducing stress and anxiety, or because it can give one a sense of fulfillment after accomplishing his or her goals.

Truly, lifting weights can do countless wonders for our physical and psychological health. But do you also know that this form of exercise is also a very effective way of losing or managing one’s weight?

This is why more and more people who suffer from weight problems turn to weight training as a solution. Not only because it is fun and worthwhile to do but more importantly, it is the safer route towards weight loss.

How Weight Training Aids in Weight Loss

    By speeding up metabolism
Through weight lifting, your body’s metabolic rate increases, which means that your body becomes more efficient in burning calories. Eating food high in calories add to our weight especially if we have a sedentary lifestyle.

Think couch potatothose who sit or lie down all day on the couch in front of the television, munching snacks endlessly are prone to become overweight. On the other hand, those who are active like those who go to gyms and lift up hex dumbbells have faster metabolism and can burn calories at a much faster rate.

    By building muscles mass
When we engage in a weight training program, we inevitably begin to build up muscle mass, which consume the calories from the food we eat for its own maintenance. Because of this there are less excess calories that can turn into fat and add to your weight.

    By increasing heart rate
In a way, weight lifting can be like an aerobic exercise because it increases heart rate and you get an aerobic effect in your circulatory system.

How to Lose Weight through Weight Lifting

Follow the expert
Whether you are working out in your home gym or at the local gym in town, it is always best that you follow strictly a guidebook on weightlifting for weight loss or the workout plan devised by a professional weight trainer. Remember, trying to lose weight through lifting weights is a serious matter and it takes a professional to be able to formulate an effective and safe workout plan that you should obey.

Drop calorie intake.
To maximize your weight loss program, it is a good idea to drop your daily calorie intake while you increase your daily cardio output. But do not rush into doing it, as the key for proper weight loss is slow reduction of calorie intake. For example, for the first week of the program, decrease your intake of oils and sweets.

In the second week, get rid of desserts and butters. Do this until you are able to reduce your calories by 150 to 200 calories. This way, you will not experience starvation mode wherein your body holds onto fat because it feels threatened that you are not eating anything.

Add other forms of exercise in your routine.
Weightlifting is not the only effective way to lose weight. In order for you to do this more easily, it is a good idea to incorporate other forms of exercises in your daily routine such as aerobics, jogging or swimming. You should also try using various body building machines such as Smith Machine, treadmill or weight benches. However, it is of utmost importance that before doing so you first consult your trainer if this is all right for you.

Do not forget to eat.
Just because you are trying to lose weight does not necessarily mean that you should starve yourself. Remember, working out and proper nutrition works hand in hand and to achieve excellent results, it is imperative that you are able to nourish yourself properly.

Keep track of your weight loss progress.
Measuring your weight is not the only way to monitor your progress. Sometimes, you would not see any difference in your weight because you have gained muscle mass that just weigh as much.

However, you can measure yourself and see if there is any difference in your body such as hips, waist, arms, calves, stomach, thighs and others. Measure yourself at least once every four weeks. You can also use a piece of clothing to monitor your improvement such as jeans or shirt and see if they have gotten a little looser than before.

More Workout Techniques

    Use light to medium weights and do many repetitions. This is a more effective way of losing weight rather than doing the other way around which is to lift heavy weight for few repetitions.

    Warm up and cool down before and after each workout session to prolong increased heart rate and the aerobic effect in your body. This also helps prepare muscles for intense workout as well as relax them after one.


    Do weightlifting sessions 20 to 30 minutes each day. Overdoing it can cause strain in your muscles or serious injuries.

    Practice proper breathing techniques. Not breathing properly can increaseblood pressure, which is very dangerous.


    Be consistent. You cannot expect to see some results if you keep on skipping your workout or procrastinating to do it the next day. Consistency is very essential.


After weeks of intense workout, you can now say “hello” to the new you. But just in case your weightlifting does not give you the exact body type that you want (like that from the fitness magazine), do not despair. Remember, that with the workout you have done you are much healthier you and that is way more important than achieving a Mister or Miss Muscle figure.

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