Lift Weight to Lose Weight and Belly Fat

Doing lots of cardio and stomach exercises is not the only way to lose weight. As I have written many times before stomach exercises are really only good if you are already lean and the only way to really get those abs to show is to burn off the extra fat. Cardio has always been a popular choice but long boring sessions on the treadmill are not the only way to burn off that ugly belly fat. One of my favorite ways to burn fat is through weight lifting. Since it is really about calories in and calories out a high-intensity weight workout routine can provide just as many benefits as an hour on the treadmill. An hour of high-intensity weight lifting burns about 600 calories which are about the same as a moderate pace on any piece of cardio equipment. It also has the added advantage of making you look pretty good and fit.

When getting started in weightlifting it is best to do full body routines that hit every major muscle group. To up the intensity and keep the calories burning you might consider an interval approach where you alternate muscle groups with no rest.

For example:

Set of bench press (or pushups) followed immediately by a set of bent over rows (or pull-ups). You want to stick to big compound movements that utilize lots of muscle groups for the best effect. Pick a weight range that allows you to get between 8-10 reps where the last 2 are a struggle. Shoot for 2 sets of 10. If you are able to get 10 reps on both sets to add a few pounds for your next workout.

Here is a nice sample program that combines a full body weight routine with some light cardio. You could do this 3 days a week with a day off in between each workout.

  • Warm up for about 10 minutes (jump rope, treadmill, stretching, etc..)
  • Squats 2 sets of 10
  • Deadlifts 2 sets of 10
  • Bench Press 2 sets of 10
  • A cardio machine of choice for 30 minutes
  • Decline Crunches 3 sets of 10
  • Hanging Legs Raises 3 sets of 10

orr if you want to do pure weight lifting you could do this routine twice a week with 2 days off in between

Warm up for about 10 minutes (jump rope, treadmill, stretching, etc..)

  • Squats 2 sets of 10
  • Leg Press 2 sets of 10
  • Deadlifts 2 sets of 10
  • T-Bar rows 2 sets of 10
  • Lat-Pulldowns 2 sets of 10
  • Bench Press 2 sets of 10
  • Incline Flys 2 sets of 10
  • Military Press 2 sets of 10
  • Upright Rows 2 sets of 10
  • Decline Crunches 3 sets of 10
  • Hanging Legs Raises 3 sets of 10

The key to achieving results is to make sure you are not sore from the previous workout before doing the next and give your body plenty of time to recover. 2-3 times a week is about all you need to do to make significant progress as a beginner so don’t overdo it and don’t go adding unnecessary isolation exercises. These movements are all you need to get great results

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