So how do you figure out how much to lift if you don’t know your 1RM? You can estimate the amount by counting the number of reps you can do’with good form’with different weight amounts. A dumbbell rack can help you conveniently organize different weights. With all this in mind, you may wonder how to choose the amount of weight to lift.
Many people wonder whether lifting weights can help them lose belly fat. The short answer is yes, it can! While cardio exercise like running or biking is often associated with weight loss, weightlifting can be just as effective, if not more so, in reducing belly fat.
High-intensity interval training is one (extremely effective) way to do so. You can get your HIIT fix with a workout subscription app, a free YouTube channel or even from your favorite trainers on Instagram. The number of reps you do depends on what type of exercise you’re doing, and whether you want to increase strength or endurance. Choosing the right weights involves careful consideration of your fitness level, exercise goals, and maintaining proper form while allowing room for progress.
Though weight rooms can feel intimidating, everyone deserves to reap the benefits of picking up and putting down iron. It’s the type of workout that can help you lose weight, boost your mood and generally improve your life — and it’s easy to get started even at home. Here’s an easy outline to help you build your own circuit by selecting from the best weight lifting exercises to lose belly fat. Preserving lean muscle helps reduce the drop in metabolic rate that often occurs with weight loss, making your results easier to maintain (14, 15, 16). When people cut calories and lose weight, they often lose some muscle in addition to body fat.
An older observational study involving over 1,100 adults found that for every 10-gram (g) increase in soluble fiber intake, belly fat gain decreased by 3.7% over 5 years (5). Here are 18 effective tips to lose belly fat, backed by scientific studies. In addition, make sure to include foods containing healthy fats and complex carbs in your diet to properly fuel your workouts and recovery. These foods are likely to be high in beneficial nutrients, and they can help keep you feeling full longer (28). The quality of your workouts is more important than the quantity. If you can fit in only 2’3 training sessions per week, you can still achieve results ‘ just focus on good form and make sure your workouts challenge you.
It serves the practical purpose of padding your internal organs. Too much of it, though, can be harmful and pose serious health risks. There’s a somewhat common misconception that all weightlifters are gnarly masses of pure muscle with 400 pounds on their barbell (cue grunting sounds), but that’s not at all true. Many athletes — both recreational and professional — lift weights as a supplement to their training regimen. Taking fat burners can be a safe and effective way to get ripped.
Strength Training and Belly Fat
Strength training can help you build muscle mass, which in turn can increase your metabolism. This means that you’ll burn more calories even when you’re at rest, helping you to shed excess fat around your midsection.
The more you move, and the more intense the movement is, the more calories you burn. One study in men compared the calories burned during 30 minutes of HIIT, weight training, running, and biking. The researchers found that HIIT burned 25’30% more calories than the other forms of exercise. Cardio and resistance training (including weightlifting) are popular workouts, but knowing which may help you accomplish your goals more efficiently can be hard. Those same researchers reference a September 2011 systematic review published in Obesity Reviews, which found that aerobic activity was more effective than resistance training to reduce visceral fat.
FAQs About Weightlifting and Belly Fat:
- Does lifting weights make you bulky? – No, lifting weights will not make you bulky unless you are specifically training for muscle size.
- How often should I lift weights to lose belly fat? – Aim for at least 2-3 strength training sessions per week to see results.
- What are the best exercises for targeting belly fat? – Compound movements like squats, deadlifts, and overhead presses are effective at burning fat overall, including in the abdominal area.
So, next time you hit the gym, don’t skip the weightlifting section. Incorporating strength training into your workout routine can help you achieve your goals of losing belly fat and building a stronger, leaner body.
