6 Weight Training Exercises To Lose Weight

For a lot of people, weight training is synonymous to bulking up. But that is not the truth. Weight training is a type of strength training program that not only helps you build muscles but it also helps you with fat loss.

As bizarre as it may sound, you can lose weight by lifting weight or simply by using them during your workouts. Therefore, if you are someone who thought that you need to do a lot of cardio and cut down your calories intake to lose weight, it is time to add weight exercises to your workout routine to speed up the process.

Now, we must clear the air. Weight training is not always about lifting super heavyweights like powerlifters do. It is a lot more than that. It can start with as low as 3-4 pounds and go up to manifolds of that.

However, one thing that you must remember is that the weight you choose should challenge you. Completing the sets should not be a cakewalk. You must struggle and challenge your body. Only that is when you will see some results. Results will include a change in your body composition, that is, an alteration in the muscle-fat ratio, weight loss, enhanced strength and endurance etc. This is mainly because weight training increases your calorie loss over a long period and helps you work on your core and major muscles.

Now, let us look at a weight training routine that will help you lose weight and get a perfect body!

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Exercise #1

Standing Military Press

Instructions:

Step 1: Place a barbell on the squat rack at about chest level. Grab the barbell about shoulder width apart and make sure that your palms are facing forward.

Step 2: Bend your knees a little and position the barbell firmly on your collarbone.

Step 3: Lift it up by keeping it on your chest and step back with your feet about shoulder width apart.

Step 4: Lift the bar up by extending your arms over your head and make sure that you firmly lock it.

Step 5: Bend your elbows and lower the barbell down to bring it to your shoulder level. Inhale and lower it down to your collarbone.

Step 6: Lift it back up and repeat.

Do 2 sets with 15 reps each.

Also, read

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Exercise #2

Hammer Curls

Instructions:

Step 1: Hold a dumbbell in each hand and stand with your elbows close to your body and your palms facing your torso.

Step 2: Keep your upper arms fixed and curl the dumbbells up until they reach your shoulders. Hold this position for a second and engage your biceps. You only need to move your forearms.

Step 3: Exhale and get back to the initial position. Repeat.

Do 2 sets of 15 reps each.

Exercise #3

Deadlift

Instructions

Step 1: Keep your feet hip width apart and stand behind a barbell. Bend forward, at your hips, and grab the bar with your palms about shoulder width apart. Use alternating grip.

Step 2: Lower your hips and bend your knees to make your shin touch the bar. Step 3: Pull your chest up, arch your back and push through your heels to lift the weight. Keep the weights close to your body through the process.

Step 4: As you move up, pull your shoulder together and push your hips forward towards the bar.

Step 5: Get back to the initial position and repeat.

Do 2 sets of 10 reps each.

Exercise #4

Plate Twists

Instructions:

Step 1: Sit on the floor and bend your knees to place your feet flat on the floor. Hold a plate in front of your chest.

Step 2: Lift your legs off the floor with your knees bent slightly and bend your upper body back.

Step 3: Twist your torso and move the weight to your right. Get back to the middle and repeat for the other side.

Do this exercise for 1 minute.

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Exercise #5

Barbell Squat

Instructions:

Step 1: Stand with your feet about hip width apart and support the barbell on your traps.

Step 2: Bend your knees and lower your body down until your thighs are almost parallel to the floor. Keep your back and torso straight. Your knees will move forward and your hips will move back.

Step 3: Get back to the initial position and repeat.

Do 2 sets of 15 reps each.

Also, read 5 Effective Squat Exercises That'll Shape Up Your Butt

Exercise #6

Weighted Planks

Instructions:

Step 1: Lie on the floor and place a disc on your back. Be cautious.

Step 2: Now, push your body up such that your arms are extended under your shoulders and your body is balanced on your palms and toes. Your body must form a straight line from your head to your heels.

Step 3: Bend your elbows to place your forearms on the floor such that your elbows are under your shoulders.

Step 4: Engage your core and stay in this position for as long as you can.