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Dorchester Center, MA 02124
It’s no joke to lift weights to lose weight! A few times a week of weightlifting can help you lose a lot of weight while also making you stronger, more toned, and feel fantastic.
In this post, we’ll examine weightlifting in further detail, including several aspects you probably didn’t know about and how to get started.
First, let’s look at what weight lifting comprises.
The extremely powerful men and women you see competing in the worldwide Olympic Games are one sort of weight lifting that is well-known internationally and is related to Olympic Weight Lifting. In the field of powerlifting, there is genuinely significant disagreement over whether the sport should be taken into consideration for the Olympic Games, as is the case with its neighboring event, weight lifting.
I lift weights in the Squat, Bench Press, and Deadlift motions because I am a powerlifter, which means that I occasionally compete in the sport of powerlifting.
Powerlifters can compete in their weight class and age division and may be eligible to compete in big federations, depending on the competition. I contend that these significant federations share many characteristics with the Olympic Games, such as regulated requirements, drug testing, and more. The top weightlifting techniques that will be discussed in this article are as follows:
You’ll notice that I didn’t say bodybuilding, but I did use the term “Powerbuilding,” which is actually fairly straightforward.
Bodybuilding focuses on larger/individual muscle growth/hypertrophy, whereas powerbuilding emphasizes fundamental, heavy compound exercises to increase physical and central nervous system (CNS) strength.
Given that CrossFit incorporates motions from other weightlifting sports, it has been included.
The aforementioned weight lifting exercises allow you to quickly work out vast muscle groups and raise your heart rate.
Beyond just that, both the lower repetition Powerlifting and Powerbuilding activities as well as the higher repeat Olympic Weight Lifting and CrossFit movements will give you a fantastic cardio vascular workout.
It all comes down to basic math in weightlifting. It is based on how much weight you’re lifting, how many reps you’re doing, and how many sets you’re doing. This straightforward formula provides you with a daily volume as well as a weekly volume when compounded over a week.
Here’s an illustration:
Squats: 3,750 lbs total volume for 5 sets of 5, or 25 total reps.
Your total volume reflects your daily or weekly workload, and to some extent, it determines how much muscle you’ll gain and how much weight you’ll lose.
You must reach a minimum daily or weekly volume total in order to lose weight when performing weight lifting motions. For instance, you may establish a weekly volume goal of 10,000 lbs, meaning that all of your weightlifting during the week should add up to that amount.
Now, unless you’re eating an excessive amount of food, you’re nearly certain to gain muscle or lose weight when you lift 10,000 pounds for the week (which would be quite counter-productive).
Why Does Weight Lifting Promote Weight Loss?
Your body’s metabolism will start to accelerate when you constantly work it, such as by lifting 10,000 pounds of weight every week, to keep up with your need to burn fat for energy. You’ll lose fat even more since your body will become incredibly effective at using its resources for recuperation.
You can also take your daily and weekly caloric intake into account because you are now calculating volume on a daily and weekly basis. To calculate your daily caloric goals, I advise using an app like MyFitnessPal and entering your weight reduction objectives.
How Strength Training Improves HGH Production
HGH develops and increases in both men and women. Think about Biologically Active Growth Hormone in the case of women. Let’s look at two research on weightlifting in men and women.
In a 2006 study, various growth hormone dosages were observed with various weight training programs. According to the study, growth hormone may play a more complex role in women’s muscle development than previously believed.
They discovered that moderate and vigorous exercise programs with 3–12 repetitions and varied weight loading were effective in eliciting growth hormone. In order to build bone and muscle, women should engage in resistance training regimens that involve heavy loading cycles or vigorous exercise.
Brazilian researchers looked at whether and how eccentric weight lifting affects growth hormone (GH) levels. Before the session, the scientists measured the levels of lactic acid and GH in each of the 16 lifters. They then monitored those levels for an additional 30 minutes after the activity.
However, 15 minutes after the workout, the GH of the eccentric lifters was an amazing, hand-clapping, 17 times greater than that of the swift lifters. Both lactate and GH levels were higher in the guys who took three seconds to decrease the weight.
You can start tracking your weight lifting by downloading an app like Strong Lifts to keep track of your sessions.
As an alternative, you can download pre-made program templates like 5-3-1 by Jim Wendler or Mark Rippetoe’s The Texas Method.
Maintain consistency and integrity. It follows that you should endeavor to attend all of your workouts. Start lifting weights twice a week if you’re just starting started. Once you are ready, you can increase to three or four days per week.
Lifting should not be done every day as this can overwork your muscles. Every other day, if possible, switch things up with a cardio or HIIT workout to burn more calories than if you stick to the same routine. This will make it easier for you to see how lifting weights can help you lose fat.
As long as you remain consistent and sincere, you’ll see benefits whether you’re thinking about high repetition weight lifting like CrossFit or you’re leaning more towards lower repetition training approaches like Olympic Weight Lifting or Powerlifting.
Keep an eye on the numbers (daily, weekly volume, and calories), monitor your development, and see the extra fat melt away as you develop incredible strength!
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