Anyone who is trying to lose weight has probably tried everything from diets to intense cardio. But did you know that weight training can also be the key to achieving that goal? Although often associated with building muscle, weight lifting is also effective in helping you lose weight. But the question is, how long does it take for this exercise to really work?
In this article, we'll discuss how lifting weights can help you lose weight and how long it will take to see significant changes.
How Does Weight Lifting Help You Lose Weight?
Weightlifting is not just about using your muscles to lift heavy objects. It involves your entire body in the process of burning calories, both during and after your workout. When you do weight training, your body needs energy to perform the movements. This means that calories will be burned during your workout session. But interestingly, the calorie burning doesn't stop when you finish your workout.
The calorie-burning effect of weightlifting, known as the “afterburn effect” or EPOC (Excess Post-exercise Oxygen Consumption), continues for hours or days after your workout. This means your body continues to burn more calories even while you’re resting. Furthermore, weightlifting also helps boost your metabolism because the more muscle you build, the more calories your body burns, even while you’re resting.
Factors Affecting Weight Loss Rate
When it comes to how fast weight training can help you lose weight, there are a few factors to consider. Each person will experience different results depending on the following factors:
- Exercise Frequency : The more often you exercise, the faster you will see results. The general recommendation for weight loss is to do weight training at least 3-4 times a week.
- Training Intensity : Training with heavier weights and fewer repetitions can help speed up calorie burning and muscle building. However, it is important to ensure that the intensity of the exercise is in accordance with the body's capabilities to avoid injury.
- Combined with Cardio : Weight training is more effective when combined with cardio. Cardio helps burn a large number of calories in a shorter time, while weight training provides a long-term effect on calorie burning.
- Diet : No workout is effective without a healthy diet. To lose weight, your body must be in a calorie deficit, meaning you must consume fewer calories than you burn. Weight training can help you burn more calories, but without a proper diet, results may be slower.
How Long Will It Take to See Results?
If you are disciplined in training and maintaining a diet, the first changes will usually be seen in 4-6 weeks. This is certainly not a definite number because everyone has a different metabolism and body condition. Here is a more detailed description:
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First 1-2 Weeks : At this stage, you may not see significant weight loss on the scale, but don't worry. Your body is adapting to the new exercise, and muscle building is also starting to occur. Even though your weight on the scale may not change, your body will start to feel stronger and fitter.
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4-6 Weeks : At this point, you will usually start to see more noticeable changes. Muscles will start to build, and body fat will start to decrease. If your diet and exercise are consistent, you can expect to lose anywhere from 1 to 2 pounds (0.5 to 1 kg) per week.
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8-12 Weeks : At this stage, the changes in your body will become more visible. In addition to losing weight, you will also notice increased muscle tone and better posture. Most people who lift weights regularly during this time period will start to feel more confident with their bodies.
Effective Weightlifting Exercises for Weight Loss
Here are some types of weight lifting exercises that you can do to help lose weight:
1. Squat with Dumbbell
This exercise engages many large muscles such as the thighs, glutes and core, thereby burning more calories.
- How to do it : Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides. Lower your body into a squat position, keeping your back straight, then return to a standing position. Repeat 10-12 times in 3 sets.
2. Deadlift
Deadlifts target the back, thighs, and hip muscles, which helps strengthen the core and accelerate fat burning.
- How to do it : Stand with your feet shoulder-width apart, holding a barbell or dumbbell in front of your thighs. Lower the weight toward the floor, keeping your back straight, then raise it back up to a standing position. Do 3 sets of 8-10 reps.
3. Bench Press
This exercise targets the chest, shoulders, and arms, helping to burn calories while building upper body muscle.
- How to do it : Lie on a flat bench, holding a barbell above your chest with both hands. Push the barbell up until your arms are straight, then lower it back down. Do 3 sets of 8-10 reps.
4. Dumbbell Lunges
This exercise is very effective for burning calories and strengthening the thigh and gluteus muscles.
- How to do it : Stand with dumbbells in both hands. Step one leg forward, lower your body until your back knee almost touches the floor, then push back up to the starting position. Do 10-12 reps per leg for 3 sets.
5. Overhead Press
The overhead press helps burn calories by engaging the shoulder, arm and core muscles.
- How to do it : Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height. Push the dumbbells up until your arms are straight, then lower them slowly. Repeat 10-12 times in 3 sets.
Tips for Getting Faster Results
- Combine with Cardio : Adding a light cardio session after weight training will increase calorie burn.
- The Importance of Recovery : Don't forget to give your body time to rest and recover. Effective weight training requires adequate recovery to allow muscles to grow and metabolism to stay high.
- Consistency Is Key : Results won't come overnight, but with dedication and consistency, you will see significant changes.
Weight training is one of the most effective methods for losing weight because it not only burns calories during the workout, but also increases metabolism and calorie burning afterward. With a combination of a healthy diet and consistent exercise, results can be seen in about 4-6 weeks. So, if you are looking for an effective and beneficial way to lose weight, start incorporating weight training into your routine!
