Lifting weights to lose weight is not a joke. Lifting weights a few times a week can help you lose a lot of weight while getting stronger, more muscular, and feeling great. This article goes into more detail about weightlifting and tells you things you probably didn’t even know. We’ll as well tell you exactly how to get started with weightlifting.
What is weight lifting?
First, let’s talk about what lifting weights are. Olympic weightlifting is a type of weightlifting that is known all over the world. It is done at the international Olympic Games by very strong men and women. Whether or not Powerlifting should be nominated for the Olympics, like its adjacent sports, Weight Lifting is a point of contention in the Powerlifting community.
I compete in the game of Powerlifting, which is an additional way to lift weight by performing squat, bench presses, and lift. If they fulfill the requirements, powerlifters can start competing in their weight class, age group, and large federations. These big governing bodies are like the Olympics in many ways, like rules and drug tests.
Here are the most effective weightlifting techniques covered in this article:
- Olympians lift weights.
- Powerlifting
- Strength-building
- CrossFit
You might have noticed that this article has nothing to do with bodybuilding. Bodybuilding focuses on small, individual muscle growth, while Powerlifting uses basic, heavy compound movements to build physiological and central nervous system strength (hypertrophy). CrossFit is on the list since it borrows moves from other weightlifting sports.
Weightlifting to lose weight
You can work out many different muscles by lifting weights above your head and raising your heart rate quickly. Aside from that, the Paralympic Weightlifting and CrossFit moves with more repetitions and the Powerlifting and Powerbuilding moves with fewer repetitions will also give you a great cardio workout.
To lift weights, all you have to know is simple math. It varies based on how much weight you raise, how many reps you do, and the number of sets you do. When you add up the daily quantities over a week, this simple formula helps you figure out the daily and weekly volumes.
Your total volume shows the amount of effort you make every day or week. It also changes how much weight you lose and the muscle you gain. To lose weight by lifting weights, you’ll need to do a certain number of reps daily or weekly.
For example, you can set a weekly quantity goal of 10,000 lbs. This means that all the weightlifting you do on weekdays should add up to that amount. Unless you eat too much, if you lift 10,000 pounds per week, you will almost always gain muscular strength or lose weight.
Why does strength training help you lose weight?
When you constantly exercise your body, such as by lifting 10,000 pounds per week, your metabolism will begin to speed up to accommodate your body’s requirement to burn fat for energy. Your body will become more efficient at utilizing its healing resources, resulting in increased fat loss.
Since you are now calculating your weekly and daily volume, consider how many calories you consume daily and weekly. You should use an app like MyFitnessPal and input your weight reduction objectives to determine how many calories you should consume daily.
How weightlifting works
Weightlifting will give you 3 benefits:
- Cardiovascular development
- Optimizing metabolic function
- Getting human growth hormone to grow better (HGH)
When you lose weight and lift weights, all of these will happen. But I want to talk about the HGH part.
How lifting weights helps the body make more HGH.
This transformation and expansion of HGH happens to both men and women. Think about Biologically Active Ghrelin in the case of women. Let’s examine two studies about people who lift weights, both men and women. In 2006, a study looked at how people who did various types of weight training changed the shape of their growth hormones.
Researchers discovered that the function of HGH in how muscles develop in women could be more complicated than previously thought. They found that different exercises with 3–12 repetitions and various weight loads had different effects on the growth hormone.
For women to build muscle and bone, resistance training must include a workout or cycle with a lot of weight on it. In a different study, Brazilian researchers examined whether and how lifting weights changed growth hormone levels in a way that was different from what they expected (GH). Before the exercise, the researchers measured how much lactic acid and GH each of the 16 lifters had in their bodies.
After the exercise, they watched how much of these chemicals were in the body for 30 minutes. Men who took 3 seconds to drop their weight had more lactate and growth hormone in their bodies (GH). But 15 minutes after an exercise, the men who reduced the weight slowly had 17 times more growth hormone (GH) than those who reduced the weight quickly.
How to Start Lifting Weights
You can use an app like StrongLifts to track how much weight you lift. This will help you keep track of the workouts you do. Stay who you are, and don’t try to change. This implies you shouldn’t skip your workouts. If you’re starting, lift weights twice a week. Then, when you feel prepared, you can increase the frequency to 3 to 4 days per week.
Lifting daily is bad for your muscles because it puts too much stress on them. If you do a similar thing daily, like HIIT or cardio, you will burn fewer calories than if you performed a different activity every other day. This will help you lose fat faster when you lift weights.
Conclusion
Whether you’re considering high-repetition weight lifting such as CrossFit or more low-repetition training approaches like Olympic Weight Lifting or Powerlifting, as long as you’re persistent and honest, you will see results! Keep records of your numbers and your progress. As you get stronger, you’ll notice that the fat on your body will start to fall off.
