Heavy Weights


27 September 2021

When your end goal is weight loss a weight-training program is a must. 

You can cut your calories in half, or spend your day doing cardio to lose pounds, but I can promise you both are not sustainable and/or long lasting nor will they give you a healthy looking and functioning body.

When it comes to weight lifting for weight loss, it is important to highlight a few things. First, you will not get BIG from lifting weights. You get “big” from overconsumption of calories, which can be converted into fat or muscle based on the types of foods you eat and the exercise you do.

Second, you can lift more than you think—and you should (with the help of a spotter, if necessary).

When weight training is done properly you will likely be sore the day or two after your workouts (especially if you are new to strength building exercise). This is called delayed onset muscle soreness, or DOMS, and it is a normal response to weight training. Be sure to stretch, drink plenty of water and incorporate good nutrition to help your body recover quickly between workouts. 

Here are some key points to keep in mind while working toward your weight goals.  

Lift heavy weights. Don't sell yourself short! You won’t get results lifting the same weights you’ve been lifting over and over again. You have to go up in weight. Increase weight and you’ll increase your strength and muscle mass. Increase your muscle mass and you’ll increase your metabolic rate. Increase your metabolic rate and you will burn more calories. Burn more calories than you consume and you will lose weight. If you want to lose weight and not look “skinny fat,” you need to lift HEAVY weights.

Intensity. You don’t have to spend more than 30 to 45 minutes on your weight workouts. The key is to work hard throughout the ENTIRE workout, minimize rest in between sets and keep your heart rate up.

Push past your comfort zone. You can’t expect results doing the same thing you’ve always done. By pushing your body out of its comfort zone, you are forcing it to respond and to change. Your body has to use energy to repair and recover. Make your body work for you, and don’t be afraid to fail.

Do supersets and hybrid exercises.  A superset involves doing two or more exercises that target the same muscle group, back to back with minimal rest in between. For example, doing a set of 12 heavy squats followed by a set of 12 heavy lunges is a superset. A hybrid involves combining two or more movements into one movement. Combining a squat with a shoulder press or a lunge with a squat followed by a lunge are examples of hybrid exercises. 

Circuit Training. Circuit training is a great way to get in multiple exercises. You can focus on your upper body, lower body, or total body, all while keeping the intensity up. Of course, you still want to focus on using heavy weights. Don’t be afraid to rest during a set, recover quickly, and then get back after it.