Resistance Training For Weight Loss

The importance of weight training for weight loss

If your goal is weight loss, then strength training is a must. You can cut calories and/or spend your time doing cardio to lose weight, but these won't last nor will they give you a healthy looking and functioning body.

Here are some key points to keep in mind while working towards your weight loss goal.

  1. Lift heavy weights. You won't see results lifting the same weights you've been lifting. You need to increase the weight to increase your strength and muscle mass. Increase your muscle mass and you'll increase your metabolic rate which will burn more calories. When you burn more calories than you consume you'll lose weight.

  2. Intensity. You don't need to spend hours in the gym. The key is to work hard throughout your workout minimizing your rest period and keep your heart rate elevated.

  3. I want you to fail. If you want to change your body, you need to push out of your comfort zone. You shouldn't be able to finish that last rep because you picked up heavier weights. By pushing out of your comfort zone, you are forcing your body to change. Make your body work for you. Don't be afraid to fail.

  4. Do super sets or hybrids. A superset involves doing 2 or more exercises targeting the same muscle group back to back with little or no rest. An example of a superset is 12 heavy squats followed by 12 heavy lunges. A hybrid involves combining 2 or more movements into one. Combining a squat with a shoulder press or a lunge with a squat followed by a lunge is an example of a hybrid.

  5. Circuit training. Circuit training is a great way to get in multiple exercises. You can focus on the upper, lower or total body while keeping the intensity up. Be sure to still use heavy weights.

Below is an example of a circuit training routine. Move quickly between exercises and rest for a minute between each round.

Keep in mind weight loss occurs because of lots of factors including sleep, nutrition, mindset and physical activity. Aim to perform 3 total body training workouts a week. Another option is to split up the workout - 2 workouts for upper body and 2 focusing on the lower body. Remember to keep the intensity high!

Don't forget to be afraid to fail! Failure is the point at which growth and change occur.


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HammerFit Athletic Club is a unique and locally owned fitness concept—based on the idea that the best equipment and classes usually appeal to different people and that no one should pay for what they aren't using!


In addition to state-of-the-art Hammer Strength equipment, we are proud to offer a great personal training program and an exceptional group fitness program in our Motion Studio. All classes are led by the area's most in-demand, experienced instructors. You do not have to have a membership to attend our classes.




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