A Weight Lifting Plan to Lose Weight

by Dennis K

Your weight loss plan could consist of eating healthier foods, following a certain pre-determined weight loss plan or an exercise plan. If you didn’t know already, one of the best ways you can lose weight is through weight lifting. The more strength you get from lifting weights, the more calories you burn off during all other exercises as well. In just 45 minutes of lifting weights, depending on your fitness level, you could burn a maximum of 500 calories. If that sounds good to you, you should learn more about incorporating a weight lifting plan into your weight loss efforts. If you are going to do a weight lifting plan such as the one discussed today, make sure you aren’t lifting too much. You should also use the correct form and ask for a trainer if you need one. It is also helpful to see yourself in a mirror when you are lifting weights so you can check on your form.

Warming Up

preview-full-mirror_working_out_mainJust as with every other plan you do for losing weight that includes exercises, you need to warm up your body. This goes the same for this weight lifting plan. You need to have your muscles stretched before you lift weights. You can do this with the use of resistance bands or you can hold your weight up against a wall as well. If you hang from a bar in the gym or in your home, you can stretch your muscles too. The warm up time is going to get your muscles loose and ready to go.

Doing a Lift

For every lift you read about below, you should be doing 8 reps and 4 sets of each of them as well. If you follow through with this plan, you are going to burn off weight before you know it. Additionally, you should be doing this weight lifting plan 3 or 4 times every week.

Dumbbell Squats

couple doing barbell squats in gymThe first part of this weight lifting plan is going to be the dumbbell squats. Just as you would learn from military training with these squats, you need to have you knees bent and your back straight. That is the correct form and will help to prevent injuries.


The next lift you will do for this weight lifting plan are deadlifts. This is an exercise that is excellent for building muscle, strength and burning off calories too.

Walking Lunges

If you are looking to lose weight, activating your glutes and your hamstrings is the way to go about it and walking lunges do that for you. They help to activate your entire body especially in these areas.

Bench Press

The next exercise you will do is the bench press. This is the all-in-all move. What does this mean? Well, it means it is going to do a ton for your body including helping you in losing weight. You need to make sure your back is pressed right to the bench by pushing your shoulder blades down and hardening the core.

Barbell Row

The barbell row is going to be another lift that helps you in building more strength. When you do this lift be sure you are using a mirror so you can make sure your back isn’t arched. If your back is arched, that greatly increases chances of having an injury.

Dumbbell Shoulder Press

Lastly, you should be doing the dumbbell shoulder press. This is a finale move that you can do while standing or seated. It will help to move forward all effects from the above lifts.

If you want to lose weight, this is a weight lifting plan that is going to help you do that. However, while doing this plan you need to make sure you are eating right as well. You can’t burn off fat while lifting weights if you are eating junk foods and other unhealthy foods. Make sure you are getting a lot of protein and do this plan and you can lose weight.

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