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7 Weight Lifting Techniques To Burn Fat

Planning to lose weight? Want to know the weight lifting techniques that will help you burn fats faster? Continue reading and familiarize yourself with the following tips and techniques. 

Weight lifting includes bodybuilding, weightlifting, and other training using weights. These are exercises you perform to break down your muscles and are also good workouts to burn fats and calories.

According to Gillian D’Souza, it is a fact that cardio workouts burn more calories during exercise than lifting weights. But the reason why weight lifting does burn more calories on an overall basis is that weight lifting still has the ability to burn calories even when you are already done performing the workout.

a guy lifting dumbbell

Weight Lifting Tips and Techniques

I compiled some of the weight lifting techniques that will help you lose those stubborn fats. Follow these techniques to make your weight-lifting workout more effective.

1. Increase the weights over time. 

Your results will not get better if you keep on lifting the same weights you have been lifting since you started your workout, you need to increase your weight eventually. As you increase your weight, your muscle strength will increase as well. The more weight you lift, the more calories will be burned and the more weight you will lose.

2. Slower reps over faster reps.

This technique will allow you to build more muscle tissues as it burns more calories. Slow phase weight lifting has something to do with creating a huge surge in your growth hormones. This can lead to speeding up your fat loss and preserving your muscles. 

3. Get out of your comfort zones.

If you want to succeed, you have to get out of your comfort zone and do not be afraid to fail

If you are not able to do the last rep of your workout because you choose to take heavier weights than usual, it's okay. Do you fail? It’s okay, at least you tried and the next time you try, it will be a different result as your body already responded to that change. 

4. Have less rest in between sets.

You can also try to have a lesser rest in between sets. The lesser the rest you spend in between sets the better for your weight loss journey. You can rest for about 15 to 60 seconds before proceeding to another set of exercises and then you can gradually reduce your time of rest in between sets over time.

5. Increase your workout frequency.

If you can’t spend long hours exercising for a day, you can add an extra workout day to increase your workout frequency. You can also cut your workout routines into half, one in the evening and one in the afternoon, this will depend on your time of availability. Have structured workouts to increase your training frequency. Have a definite schedule of which muscles you will be working on for the day and have a one-day rest for the week.

More time spent in training, the better. It is also recommended to train for longer periods of time lifting weights. Longer periods do not mean you have to spend the entire day working out. Adding a minimum of 10 minutes from your usual workout routine is fine. 

6.  Intensify your workouts.

If you are unable to add time spent on your workout routine, it is okay because you can still intensify your workout. It does not make sense how long or how short your time is spent in your favorite gym if you are not making the most out of it. What matters is how intense your workouts are. It will help you lose those belly fats if you engage yourself in weight lifting of high endurance.

7. Update and upgrade your weight training.

Upgrade your weight training programs. Perform some supersets and hybrids training. In strength training, a superset is when you move in quickly from one exercise into the other without breaks to rest. On the other hand, hybrid exercises combine some movements in a single rep. 

You can also try training your agonist with your antagonist’s muscles. When your agonist muscle contracts, your antagonist muscle will tend to relax, this is how it works supposedly. But if you want to make it more intense, train your agonist and antagonist muscles altogether.

If you want to lose weight, circuit training is the best option for you. It is the best way to engage in multiple whole-body exercises.

a girl doing squats

Weight Lifting Workouts That Burn The Most Fat

Here are some of the fat-burning workouts you can try.

  1. Kettlebell Swing
  2. Barbell Step Ups
  3. Barbell Squat
  4. Plie Dumbbell Squat
  5. Smith Machine Squat
  6. Sumo Deadlift
  7. Barbell Deadlift
  8. Dumbbell Overhead Press
  9. Dumbbell Walking Lunge
  10. Leg and Bench Press

These were just a few of the many weight lifting exercises that you can do to burn your body fats. Remember to cool down using a foam roller followed by a refreshing cold shower

Key Takeaways

Weight lifting does build your muscles but does lifting weights burn fat as well? Lifting weight does provide you with a lot of benefits and can burn your fats faster than cardio workouts. As it builds your muscles, it also helps you raise your metabolism that leads to burning fats and weight loss. 

In order to have a successful fat loss program, you should engage yourself in a full-body workout as much as possible. Be consistent in your workout, this is the best key to achieving your workout goals. Be sure to follow the above techniques and see the results for yourself. 

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