Best weight training programs lose weight

All of these low-impact exercises are high-intensity movements that are guaranteed to elevate your heart rate and allow you to workout more frequently. Strength training, with your own bodyweight or lifting weights , is one of the most effective ways to lose weight.

First, lifting weights can help you lose fat while still building muscle , which is awesome for your metabolism. Muscle mass burns more calories than fat , which means you burn more calories every day when you have more muscle, even while you're sleeping. Muscle mass does not make up for the nutrition side of weight loss, but it can help. Keep in mind, it's your choice whether you use lighter or heavier weights, but both weight categories require a different approach to build muscle effectively.

In general, lighter weights require a higher number of reps and sets, and heavier weights require fewer reps and sets. Strength training often involves using dumbbells or weight machines, but you really don't need extra equipment to build strength. Using your own bodyweight as resistance is a highly effective and convenient way to workout -- since dumbbells are basically impossible to find online right now. Dumbbells racked either resting on shoulders or back of dumbbells pressed into the front shoulder.

If you're a beginner you can leave the dumbbells by your side. Think of a squat like you're sitting into a chair. Press your booty back, lowering your body with your chest pressed forward. Pull all 10 toes off the ground so you're sitting back into the posterior back part of body. As you start to drive back up, press weight through your heels, engaging glutes and hamstrings back to standing position. Start with feet shoulder-width apart.

Hold the medicine ball at the chest with both hands. Rotate your torso to the right and raise the medicine ball over the right shoulder. Squat and rotate to the left, bringing the medicine ball diagonally across the body until the ball is as close to the outside of the left foot. Standing calf raise — 4 x reps Abdominals F1.

Hanging leg raises — 3 x reps G1. Weighted ab curl — 3 x reps H1. Barbell roll-out — 3 x reps Check out this video on how to perform the barbell roll-out with superior technique… Day 2: Back and biceps Back A1. Pendlay row — 4 x reps B1. Wide grip pull-ups — 4 x reps C1. Single arm row — 4 x reps D1. Dumbbell reverse fly — 4 x E1. V-bar pulldown — 4 x reps Biceps F1. EZ bar curl — 3 x reps G1. Incline barbell press — 4 x reps B1. Dumbbell flat bench press — 4 x reps C1.

Decline dumbbell fly — 3 x reps D1. Incline bench cable fly — 4 x reps Triceps E1. Narrow barbell press — 4 x reps F1.

EZ bar skullcrusher — 4 x G1. Rope extensions — 3 x Not sure how to perfect the incline bench cable fly? Check out this video… Day 6: Shoulders and traps Shoulders A1.

You may have heard the saying that abs are made in the kitchen , which is true — you can lose fat and not even pick up a single weight or run a single step through caloric deficit. So, to lose fat as much as possible, your program will consist of 3 full body workouts per week alternating between Workout A and Workout B with 2 days of cardio and 2 days off. Set your timer for the number of minutes X recommended and choose a weight you can perform 10 repetitions with.

For the paired exercise, do the same: Do what the workout suggests rep-wise or choose a weight you can do 10 times, but only perform 5 reps. Go back and forth between these paired exercises with as little rest as possible. Make sure to check the table for the suggested timeframe for the following week s. Start with a minute general cardiovascular warm up followed by minute dynamic drills stretches and skipping variations. A strength program is less likely to focus on peaking.

It also may focus less on strict competition lifts and may incorporate more variations of those lifts, like front squats, incline bench press, Romanian deadlifts, etc. Of course, all of those lifts can be used to help increase powerlifting performance too. At the end of the day, every powerlifting program is a strength program, but not every strength program may be ideal for powerlifting.

Home » Programs » Strength Training Program. Ask the Forum Head over to the Lift Vault forum to ask the community and connect with other lifters. Recommended Reading: Practical Programming for Strength Training by Mark Rippetoe Amazon Strength training programs are designed to increase the maximal force of the athlete's musculature. Want more?

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