Lift weights

While cardio workouts win the battle when it comes to burning calories, but all modalities of exercise will also help you lose weight.

Strength training will particularly help the growth and maintenance of lean muscle tones, meaning it will help you get a nice toned body.

A good balanced in your “workout program” regimen should include both strength training and cardio.

This will ensure you maximize the benefits of exercise while expending sufficient calories to both lose weight and keep it off.

Here are some additional benefits to strength training:

  • Increased bone health and lean muscle mass
  • Better coordination and body mechanics
  • Disease prevention
  • Mood enhancement

As we mentioned earlier, your BMR, basal metabolic rate, is how many calories your body uses at rest. And an increase in lean muscle mass will increase your BMR.

One study shows that your muscles contribute to as much as 20 to 25% of your BMR.

This essentially means that you burn more calories, simply by the virtue of having more muscle.

More specifically a pound of muscles burns 6 calories per day at rest, while a pound of fat only burns 2 calories a day. Muscle is about three times more metabolically active at rest than fat.

The best way to achieve this is through strength training.

Getting started with a strength training workout program.

A beginner’s prescription for strength training includes hitting all the major muscle groups through compound exercises or multi-movement exercises. As you become more acquainted with your training, you can begin using free weights such as dumbbells, kettlebells and medicine balls.

For strength training or resistance training, ACSM recommends healthy adults to train each major muscle group 2 to 3 days a week.

Aim for 2 to 4 sets of each exercise to improve strength and power.

While many believe performing as many repetitions maximize results, it’s far from the truth. Appropriate repetition count is based on your fitness level and goal.

Here are some general guidelines released by ACSM.

  •  8-12 repetitions for improving strength and power
  • 10-15 repetitions for improving strength in middle-age and older adults with minimum exercise experience
  • 15-20 repetitions for muscular endurance

Resting 48 hours between strength training sessions is recommended for most exercisers.

If you are just starting out, I suggest starting off with just body-weight workouts such as the ones below:

  • Beginner’s guide to body weight workouts
  • Quick morning workout routine
  • 7 minute workout

Continue these bodyweight only workouts for 2-3 weeks before adding weights or additional resistance.

If you are short on time, this 20 minute bodyweight workout is also an excellent one that incorporates compound, multi-joint movements that target your full body.

Grab the workout below.

Put Everything Together

Healthy weight loss planning

As you can see, knowing your BMR and TDEE gives you a way to monitor how many calories you need and how often you need to exercise to lose weight.

I hope it’s apparent by now that there’s no need to take weight loss pills or weight loss supplements to lose weight fast.

The two most effective and scientifically proven ways to lose weight is through healthy eating and exercise.

And more specifically, counting and budgeting your calories while being physically more active is the way to lose weight effortlessly.

Leave us a comment below to let us know your thoughts, or if you would like more tips on how to lose weight fast and safely!.