Weight Lifting for Weight Loss – All You Need to Know

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Can I lose weight by lifting weights only?

Cardio or strength training first?

Does lifting weight burn calories?

Cardio or weight training?

If you’re a beginner at working out, you must have asked yourself those questions.

Let me tell you something, you will never get a conclusive answer!

Because, as simply as I can put it, the type of exercise you pick should be according to what you want, it shouldn’t be based on other people’s experience.

If what you want is to gain muscles, lose fat and stay fit forever, this is the article for you!

So stop searching for ways to lose weight without diet or exercise and instead look for useful exercises!

Read on to find out what makes weight lifting for weight loss the perfect training for you!


Why weight lifting not cardio?

Weight lifting for weight loss

  • Cardio only cares about your lower body!

What’s the first exercise that comes to your mind when you see the word Cardio?

Running, of course!


Because it’s the easiest and most durable exercise. You can literally do it anytime, anywhere.

So, is running that effective?

Running will give you great calves, that cannot be denied, but other than that it doesn’t really do work in building muscle.

Running focuses mainly on ankle joints, so it doesn’t really do a good job of maximizing your speed and power output.

Cardio or strength training first?

If you’re only doing running exercise, try to add in some weight lifting for weight loss to your workout, but let the strength training be a priority, it will be of a great benefit to you.

If you want to only focus on your abdomen area, check this article out 5 Exercises to Lose Belly Fat in 1 Week.


  • Weight training improves body performance!

Your body performance will never be improved as long as you’re looking for ways to lose weight without diet or exercise.

The equation is easy, when you have well-built muscles, you can literally do anything you want to your body!

You can generate more power, you can build up your stamina, you can lower the pressure off your joints and connective tissues.

So it’s simple, build your muscles well and your body performance will automatically get better, that’s why weight lifting for weight loss is the better choice.


  • Wanna build muscles? Cardio will do you no good!

When you start doing any training, such as running, your body automatically builds muscles, especially if it’s your first time ever.

But after some time, the main benefit of the exercise becomes a cardiovascular simulation, and the muscle building process weakens.

“So, can I lose weight by lifting weights only?”

If you’re asking yourself that question now, the answer is yes you can, but it will take time.

We’re not saying exercises like running and cycling are bad for you, it just will never be as effective as weight lifting for weight loss.


  • Your metabolism needs a boost? Go for weight training.

You might want to stop looking for ways to lose weight without diet or exercise

And actually, focus on boosting your metabolism!

You have muscles, you have metabolism, as simple as that!


Because muscles help you burn calories even while you’re resting.

After you finish your strength workout, your muscles need repairing, which happens while you’re resting after the workout, so in order, it increases your metabolism. This is what they call ‘The afterburn effect’.

So, cardio or strength training first?

Technically talking, strength training burns calories during and after the workout, unlike cardio, when burning calories stop as you stop training.

If you want to look for ways to boost your metabolisms, run by this article: How to increase metabolic rate naturally?

Actually, there’s a whole book made for boosting your metabolism, if you want to understand what it is, check this review!


  • Do weight training and improve your movement!

Does lifting weight burn calories?

Yes, but it also has many more benefits.

Weight lifting and strength workouts engage all your joints in motion when done properly. So in turn, your ability to move gets better, which will be very beneficial for you if your job causes you to sit down for long periods of time.

Exercises like burpees, squats and lunges will help your thighs and calves more than running and cardio exercises. While searching for ways to lose weight without diet or exercise will do you no good.

Weight training is the answer if you want to stay young forever!

When humans age, they lose muscles, it’s a no-brainer.

It causes old people to be more prone to getting fat.

Studies have shown that you don’t have to necessarily settle down for this. You can reverse this or avoid its happening by having a sustainable resistance training program.

After you get 30, your muscle mass decreases annually, which causes you to get fatter than before while eating the same food and the same amount of calories.

This may be shocking to know but it’s better for you to know it now than late!

Weight lifting for weight loss is the best way to avoid this happening because it increases your metabolism and increases your muscle mass.

Burn calories 24/7!

Can I lose weight by lifting weights only?

Yes, you can!

Does lifting weight burn calories?

Of course.

Weight training doesn’t burn as many calories as cardio does, that’s a fact.

However, when you look at it from another angle, you find that you burn more calories in the day following a weight training session than after a cardio workout.

Also, recent studies have shown that resting metabolism revs up for a lot of time after weight training, while that doesn’t happen in cardio training.

So to be brief, your body has the ability to keep burning calories for a lot of hours after you finish training.

HIIT will get you the same effect as Cardio in less time!

Have you ever heard of HIIT? If you haven’t, HIIT is high-intensity interval training, which means it’s consisted of short bursts of intense exercises, alternated with low-intensity recovery periods.

It can take up to 10-30 minutes.

HIIT can be performed with a variety of exercises, such as jump-roping, squats and sprinting.

So, cardio or strength training first?

When you compare the effects of Cardio and HIIT, you find that HIIT burns a lot more calories. About 30% more than any other training.

The real benefit of HIIT though is that you spend less time exercising while getting better results!

Weight Training turns your body into a calorie burning machine!

Muscle mass in your body is practically a calorie burning machine inside you.

Does lifting weight burn calories? And how?

When you have a sustainable workout plan including weight lifting for weight loss and you abide by it, you allow your body to build all the muscle mass it needs, which in turn helps you burn calories all time as we mentioned before. So weight training may cause you pain and soreness in your muscles after you do it, but it will help you two weeks after!

Have you ever heard of basal metabolic rate? It’s basically how many calories you burn staying in bed all day. The higher muscle mass you have, the higher basal metabolic rate will be, so you will basically burning calories 24/7.

As long as you do your workout and eat some protein to keep the muscles on, you are on an effective strategy for fat loss!

So if you’re still asking, ‘Can I lose weight by lifting weights only?’, yes, you can!

Weight training fixes what you do to your body!

Sitting on a desk all day, standing too much, not doing much activity, all of these can cause muscle imbalance in your body.

Repeating these actions every day can cause you to have a bad posture.

Searching for ways to lose weight without diet or exercise will not fix this.

Adding cardio exercise to this will not be of any help, in order to balance your muscles, weight training will be the only solution.

Getting a sustainable weight training workout plan will fix what your job do you wrong, your body will be allowed to move as the way it was originally designed to. In turn, your posture will be improved and you will not feel pain while exercising anymore.

The weight training exercises for you!

Weight lifting for weight loss


  • Barbell Man Maker

Does this move remind you of burpees? Yup, it’s even better!

It will engage a lot of your muscles while exercising which have a great benefit for your body.

It will take a lot of tries to do it correctly but you will eventually nail it!

Watch this video for assistance.

Once you can lift the bar up easily, add the man maker to your workout with four sets of 10 reps, with a minute in between each.


  • Goblet Squat

This is one of the best forms of squatting, believe me!

The weight causes your body to stay upright which takes stress off your spine and focuses on your thighs instead.

Goblet squats are easier and safer for you than barbell squats.

You will only need a dumbbell if you are a beginner or a kettlebell if you are on for a hard exercise!

This exercise targets your core and your shoulders.


  • Dumbbell Farmer’s Walk

Walking is the king of all exercises!

You may have heard it before that walking every day is enough for weight loss, it’s true, it takes time, but it’s true.

Walking takes your body on slow continuous calories burning journey, so it may just be the easiest way of weight loss.

Imagine if you added a little weight to that magical exercise?

Your body will start building muscles and burning fat without you even knowing it!


  • Box Squat Jump

This exercise is great for stimulating your muscles fibers and burning fat.

If you’re a little overweight, it can take time to get the result you desire but you will eventually get it.

Sitting down between reps improves your landing mechanics and helps take the stress off your knees.

You’re free to adjust the height of the box according to your height and fitness level.


  • Bear Crawl

I would not be lying if I told you Bear crawls are one of the best exercises ever!

It’s in the human nature to crawl, it’s like the first thing you learn in your life.

Bear crawls exercise targets your core, shoulders, and abdomen. It also improves your breathing.

In addition, it helps strengthen your hands and wrists, and it helps tone your thighs.

If you are a fan of lunges, bear crawls also improves your lunging mechanics.


  • Walking Lunge

Walking lunges don’t differ much from running, except they have a lot more benefits, and they are a lot harder to do!

This exercise revs up your metabolism and targets your hips and thighs because of the large range of motion.

It will improve your hip movement, improve your knees performance, burn fat and make you a better runner.

You better not make your workout plan without walking lunges, it’s one of the best exercises out there.


  • TRX Row Machine

You can’t argue with the fact that Row machine is great for weight loss!

Your whole body is engaged in the movement and so your lower body and upper body and both directly affected by the exercise.

If you don’t have the hip and ankle mobility to row right, watch this video to get the idea of how to do it correctly on the TRX row machine.

The straps allow you to do the squat better and easier, it also helps you hold the position for longer.

If you are a hardcore trainer, you can add a jump at the top!



How many minutes should I spend exercising per week?

Well, if you only want to stay healthy, 150 minutes or less will probably do.

But if you want to lose weight, that won’t be enough. You may want to add some minutes to those 150 in order to actually prompt your body to lose weight.

When you have higher physical activity, your body tends to lose more body weight, so even if you don’t train, make sure to move a lot and boost your physical activity.

Can I lose weight by lifting weights only?

As mentioned above, weight training may not be the best if you’re trying to lose weight QUICKLY!

But if you’re willing to add in a few months to your diet, actually the best type of training you can go to is weight lifting for weight loss.

Why? Because it causes an overall increase in your muscle mass and a decrease in the fat amount your body holds.

That doesn’t mean that you shouldn’t do cardio though, a mix of the two will be great for your body, but weight training should be your priority.

So, cardio or strength training first?

Let me tell you about a study that was held on 119 obese adults.

The 119 were divided into three groups, each group doing different exercises.

One group was cardio, one was weight training and the other was a mix of both.

After eight months, the two groups, cardio, and cardio/weight training lost the most weight, while the cardio/weight training mix group gained the most muscle.

So when you look at it, the group who did both cardio and weight training took the most advantage out of training, seeing they lost weight AND gained muscles.

That may answer your question, ‘Does lifting weight burn calories?’.

This means that a program that combines cardio and weight lifting for weight loss may be best for getting the body of your dreams.

What are the main benefits of strength training?

Revving up your metabolism, adding to your muscle mass and improving your body’s physical activity.

Do you really want more than that?

Well, in fact, weight training actually has many more benefits. It improves your ability to do your everyday tasks.

It also helps you burn more fat, it strengthens your bones, so when you have a hard fall, you can get out of it with minimal damage.

Weight training improves your posture which gets worse if you have a job that requires sitting down too much.

One advantage you get from weight training is that you don’t need machines which require that you hit the gym.

Only a little weight equipment and you will be fine!

You can also have a perfectly fine workout plan depending on your body weight.

What is better to use for strength training, machines or free weights?

Well, you can’t have a conclusive answer for this questions, because every type of weight training has its positives and its negatives.

For example, the positives of free weights are that they are cheaper, and the exercises can be done anywhere, plus they enhance your everyday movement and physical activity. However, they sometimes take a lot of time in order for you to learn the right way to do every training, plus free weights can expose you to a bigger injury risk.

On the other hand, positives of using machine weights are that they are very easy to use and won’t take any time to learn. Plus they are safer for use and they engage all your muscles in the motion. However, they are not practical for everyday movement, meaning they will cause you pain and afterburn the second day, plus they are not durable at home so you will have to hit the gym.

Where should I begin with weight training?

Well, when you’re a beginner, it’s best to work on all muscles. So you need to pick exercises that target your shoulders, biceps, chest, triceps, lower body, back, and abdomen.

It’s preferable to start with 8 or 10 exercises, try the basic easy exercises so you don’t get overwhelmed.

Start by doing eight reps for each exercise, when you get accustomed to training, you can increase it to around 15 reps.

In the beginning, only do one set of each training, afterward, you can do two or three when you’re sure your newly gained muscles can take it.

Don’t forget to stretch before and after your workout. Also, don’t train every day to give your body time to actually build the muscles.

How do I know how much weight I should lift?

If it’s your first time ever weight lifting for weight loss, it’s better to try the technique and the movement first before lifting an actual weight, to avoid any injury.

Also, it’s good to remember that lifting a very heavy weight will do you no good, it will not help you build muscles faster or anything, it will only make you feel worse pain and may subject yourself to a bad injury.

You should pick your weight according to the exercise you will do and how many times you will do it because you can’t do a long training using a heavy weight. Picking a weight that is so easily lifted will do you no good either.

To be brief, pick a weight that will not be hard to lift at first, but will be harder to lift as you go on with your training, so you will be able to complete your reps. That will build your muscle.



Our Favourite Weight Lifting Health Benefits

Now that you know all the benefits weight training has to offer, it’s not hard deciding whether cardio or weight training is the exercise worth your time.

Because let’s face it, weight lifting for weight loss is the best way to go.

If you have a family gathering coming up and you wanna turn up looking glamorous and fit in the least time possible, go for cardio, but beware of the after effect when you stop training, you may get back to square one if you don’t keep on training!

If you’re willing to wait for a few more months, you will get the body you desire and a strong muscle composition in turn.

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