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Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

Why Weight Lifting for Weight Loss is No Joke for Super Fast Results

Weight lifting is no joke! You can weight lift a few times per week and yield massive results in regards to your weight loss journey, all while getting stronger, more jacked, and feeling great!

In this article, we’ll take a deeper look into weight lifting and things that you probably never knew about it, and how you can get started with it.

What is weight lifting?

Let’s first examine what weight lifting entails.

There’s one internationally know form of weight lifting which relates to Olympic Weight Lifting — the super strong men and women you see competing in the international Olympic Games. There is actually some debate in the Powerlifting world as to whether or not the sport should be considered for the Olympic Games as it’s neighbour sport Weight Lifting already does.

The reason I bring this up is because (if you don’t already know) I’m a Powerlifter, meaning I compete (occasionally) in the sport of Powerlifting, which entails another form of lifting weight (“weight lifting”) in the Squat, Bench Press, and Deadlift movements respectively.

A Powerlifter can compete at his/her weight class and age division, and qualify (depending on the competition) to compete in large federations such as the International Powerlifting Federation (IPF), USA Powerlifting (USAPL), Canadian Powerlifting Federation (CPF) to name a few. I would argue that these large federations are akin to the Olympic Games in many ways from regulatory requirements, drug testing, and more, but let’s surmise that the following forms of lifting weight are to be considered for this article:

  1. Olympic Weight Lifting (Snatch, Power Clean, Jerk, Front Squat)[1]
  2. Powerlifting (Back Squat, Bench Press, Deadlift)[2]
  3. Powerbuilding (Over Head Press, Bent Over Row)[3]
  4. CrossFit (Snatch, Power Clean, Front Squat, Over Head Press, Jerk)[4]

You may notice bodybuilding is not mentioned here, however I did include a term known as ‘Powerbuilding’; it’s quite simple really.

Powerbuilding is basic heavy compound movements for building physical and central nervous system (CNS) strength, whereas bodybuilding focuses on smaller/individual muscular growth/hypertrophy.

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CrossFit has been included as it adopts movements from other weight lifting sports (Olympic Weight Lifting, Powerlifting).

Weight lifting for weight loss, how?

Performing the aforementioned weight lifting movements you can work large groups of muscles with minimal time!

Beyond that simple fact, you will also get an amazing cardio vascular workout while performing the higher repetition Olympic Weight Lifting and CrossFit movements, AND while performing the lower repetition Powerlifting and Powerbuilding movements.

Weight lifting comes down to simple math quite frankly. It’s based on the amount of weight you’re lifting, multiplied by the number of reps, multiplied by the number of sets. This simple formula gives you a daily volume, and when compounded over a week – a weekly volume.

Here’s an example:

Squats 5 sets of 5 (25 total reps) x 150lbs = 3,750lbs in total volume.

Your total volume is reflective of your workload for the day, or week, and to some degree dictates how much muscular growth you’ll have, and how much weight loss you’ll achieve.

In order to lose weight performing weight lifting movements, you will need to achieve a minimum daily or weekly volume total. You can set a weekly volume target of 10,000 lbs for example, and all the weight lifting you perform during the week should total 10,000 lbs lifted.

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Now when you lift 10,000 lbs for the week, you’re almost guaranteed to build muscle or lose weight, unless eating an excessive amount of food (which would be quite counter productive).

When you work your body consistently, such as reaching 10,000 lbs weekly weight lifting volume, your body’s metabolism will begin to speed-up to keep up with it’s need to utilise/burn fats as energy. Your body will also become very efficient at utilising its resources for recovery.

Since you’re now calculating daily and weekly volume, you can also consider your daily and weekly caloric intake – I suggest downloading an app such as MyFitnessPal , and entering your weight loss goals to determine your daily caloric goals.

How weightlifting works

Weight lifting in general will yield 3 benefits:

  1. Cardiovascular development, second
  2. Optimising metabolic function
  3. Improving Human Growth Hormone (HGH) development

All of these will result in weight loss from weight lifting, however I would like to specifically focus on the HGH side.

Men and women experience this development and growth of HGH. In the case of women, consider the Biologically Active Growth Hormone. Let’s examine two studies of Men and Women with regards to Weight lifting:

A study published in the Dec 2006 issue of the American Journal of Physiology-Endocrinology and Metabolism looked at different forms of growth hormone, used different testing methods, and varied weight training regimens. The research found that the role of growth hormone in women’s muscle development may be more complicated than previously thought.

The study’s principal author, William J. Kraemer said:[5]

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We found that growth hormone was responsive to moderate and heavy exercise regimens having 3-12 repetitions with varying weight loading. Women need to have heavy loading cycle or workout in their resistance training routines, as it helps to build muscle and bone.

Next, Brazilian scientists have specifically studied if and how much eccentric weight lifting affected growth hormone (GH) levels. The researchers took measurements of lactic acid and GH in all 16 of the lifters before the workout and then continued to monitor the levels of those chemicals for 30min post-workout.

Both lactate and GH levels were higher in the men who took 3 seconds to lower the weight, but 15 minutes after the workout, the GH of the eccentric lifters was an incredible, hand-clapping, 17 times higher than that of the quick lifters. The specific summary findings were as follows:

Muscular adaptations result from a multifactorial process involving mechanical, metabolic, and immune/inflammatory factors in addition to various hormonal responses. Therefore, if the emphasis in resistance training periodization is to induce a greater acute metabolic stress and GH response, we recommend manipulating the eccentric movement velocity.

I specifically referenced a study that examined how a male weight lifts to increase GH response, because the simple fact should be widely known that weight lifting will undoubtedly yield a response in growth hormone in men.

How to start weight lifting

To start tracking weight lifting, you can download an app such as Strong Lifts to help track your weight lifting workouts.

Alternatively, you can download preset program templates such as The Texas Method by Mark Rippetoe, or 5-3-1 by Jim Wendler.

Hop on some forums such as BodyBuilding.com, or visit T-Nation.com for great weight lifting advice.

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As a fitness coach, you can also check out my profile for my health and fitness YouTube channel for specific workout videos and advice!

Stay consistent and keep yourself honest – meaning don’t miss workouts and expect amazing results.

I also suggest you integrate intermittent fasting (“IF”) into your weekly routine — fasting 16-18hrs every few days. You’ll gain so many benefits in terms of boosts to metabolism, and HGH production, that you’ll be shedding weight in no time.

Conclusion

Whether you’re considering high repetition weight lifting such as CrossFit, or leaning more towards lower repetition training styles such as Olympic Weight Lifting or Powerlifting, as long as you stay consistent and honest you’ll see results!

Stay on top of the numbers (daily, weekly volume, and calories), track your progress, and watch the extra fat fall off your body while you get super strong!

Featured photo credit: Unsplash via unsplash.com

Reference

[1] Wikipedia: Olympic weightlifting
[2] Wikipedia: Powerlifting
[3] BodyBuilding.com: Powerbuilding
[4] Wikipedia: CrossFit
[5] Kraemer, Jeff S. Volek, Barry A. Spiering and Carl M. Maresh of the University of Connecticut, Storrs; Bradley C. Nindl, U.S Army Research Institute of Environmental Medicine, Natick, Mass.; James O. Marx, The University of Pennsylvania, Philadelphia; Lincoln A. Gotshalk, University of Hawaii at Hilo; Jill A. Bush, University of Houston, Texas; and Jill R. Welsch, Andrea M. Mastro and Wesley C. Hymer, The Pennsylvania State University, University Park, Penn. The The American Physiological Society published the study: Chronic Resistance Training in Women Potentiates Growth Hormone in Vivo Bioactivity: Characterization of Molecular Mass Variants

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Adam Evans

BioHacker, competitive athlete, researcher in many fields including health and fitness, science, philosophy, metaphysics, religion.

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Last Updated on November 19, 2019

20 Time Management Tips to Super Boost Your Productivity

20 Time Management Tips to Super Boost Your Productivity

Are you usually punctual or late? Do you finish things within the time you stipulate? Do you hand in your reports/work on time? Are you able to accomplish what you want to do before deadlines? Are you a good time manager?

If your answer is “no” to any of the questions above, that means you’re not managing your time as well as you want. Here are 20 time management tips to help you manage time better:

1. Create a Daily Plan

Plan your day before it unfolds. Do it in the morning or even better, the night before you sleep. The plan gives you a good overview of how the day will pan out. That way, you don’t get caught off guard. Your job for the day is to stick to the plan as best as possible.

2. Peg a Time Limit to Each Task

Be clear that you need to finish X task by 10am, Y task by 3pm, and Z item by 5:30pm. This prevents your work from dragging on and eating into time reserved for other activities.

3. Use a Calendar

Having a calendar is the most fundamental step to managing your daily activities. If you use outlook or lotus notes, calendar come as part of your mailing software.

I use it. It’s even better if you can sync your calendar to your mobile phone and other hardwares you use – that way, you can access your schedule no matter where you are. Here’re the 10 Best Calendar Apps to Stay on Track .

Find out more tips about how to use calendar for better time management here: How to Use a Calendar to Create Time and Space

4. Use an Organizer

An organizer helps you to be on top of everything in your life. It’s your central tool to organize information, to-do lists, projects, and other miscellaneous items.

These Top 15 Time Management Apps and Tools can help you organize better, pick one that fits your needs.

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5. Know Your Deadlines

When do you need to finish your tasks? Mark the deadlines out clearly in your calendar and organizer so you know when you need to finish them.

But make sure you don’t make these 10 Common Mistakes When Setting Deadlines.

6. Learn to Say “No”

Don’t take on more than you can handle. For the distractions that come in when you’re doing other things, give a firm no. Or defer it to a later period.

Leo Babauta, the founder of Zen Habits has some great insights on how to say no: The Gentle Art of Saying No

7. Target to Be Early

When you target to be on time, you’ll either be on time or late. Most of the times you’ll be late. However, if you target to be early, you’ll most likely be on time.

For appointments, strive to be early. For your deadlines, submit them earlier than required.

Learn from these tips about how to prepare yourself to be early, instead of just in time.

8. Time Box Your Activities

This means restricting your work to X amount of time. Why time boxing is good for you? Here’re 10 reasons why you should start time-boxing.

You can also read more about how to do time boxing here: #5 of 13 Strategies To Jumpstart Your Productivity.

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9. Have a Clock Visibly Placed Before You

Sometimes we are so engrossed in our work that we lose track of time. Having a huge clock in front of you will keep you aware of the time at the moment.

10. Set Reminders 15 Minutes Before

Most calendars have a reminder function. If you have an important meeting to attend, set that alarm 15 minutes before.

You can learn more about how reminders help you remember everything in this article: The Importance of Reminders (And How to Make a Reminder That Works)

11. Focus

Are you multi-tasking so much that you’re just not getting anything done? If so, focus on just one key task at one time. Multitasking is bad for you.

Close off all the applications you aren’t using. Close off the tabs in your browser that are taking away your attention. Focus solely on what you’re doing. You’ll be more efficient that way.

Lifehack’s CEO has written a definitive guide on how to focus, learn the tips: How to Focus and Maximize Your Productivity (the Definitive Guide)

12. Block out Distractions

What’s distracting you in your work? Instant messages? Phone ringing? Text messages popping in?

I hardly ever use chat nowadays. The only times when I log on is when I’m not intending to do any work. Otherwise it gets very distracting.

When I’m doing important work, I also switch off my phone. Calls during this time are recorded and I contact them afterward if it’s something important. This helps me concentrate better.

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Find more tips on how to minimize distractions to achieve more in How to Minimize Distraction to Get Things Done

13. Track Your Time Spent

When you start to track your time, you’re more aware of how you spend your time. For example, you can set a simple countdown timer to make sure that you finish a task within a period of time, say 30 minutes or 1 hour. The time pressure can push you to stay focused and work more efficiently.

You can find more time tracking apps here and pick one that works for you.

14. Don’t Fuss About Unimportant Details

You’re never get everything done in exactly the way you want. Trying to do so is being ineffective.

Trying to be perfect does you more harm than good, learn here about how perfectionism kills your productivity and how to ditch the perfectionism mindset.

15. Prioritize

Since you can’t do everything, learn to prioritize the important and let go of the rest.

Apply the 80/20 principle which is a key principle in prioritization. You can also take up this technique to prioritize everything on your plate: How to Prioritize Right in 10 Minutes and Work 10X Faster

16. Delegate

If there are things that can be better done by others or things that are not so important, consider delegating. This takes a load off and you can focus on the important tasks.

When you delegate some of your work, you free up your time and achieve more. Learn about how to effectively delegate works in this guide: How to Delegate Work (the Definitive Guide for Successful Leaders)

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17. Batch Similar Tasks Together

For related work, batch them together.

For example, my work can be categorized into these core groups:

  1. writing (articles, my upcoming book)
  2. coaching
  3. workshop development
  4. business development
  5. administrative

I batch all the related tasks together so there’s synergy. If I need to make calls, I allocate a time slot to make all my calls. It really streamlines the process.

18. Eliminate Your Time Wasters

What takes your time away your work? Facebook? Twitter? Email checking? Stop checking them so often.

One thing you can do is make it hard to check them – remove them from your browser quick links / bookmarks and stuff them in a hard to access bookmarks folder. Replace your browser bookmarks with important work-related sites.

While you’ll still checking FB/Twitter no doubt, you’ll find it’s a lower frequency than before.

19. Cut off When You Need To

The number one reason why things overrun is because you don’t cut off when you have to.

Don’t be afraid to intercept in meetings or draw a line to cut-off. Otherwise, there’s never going to be an end and you’ll just eat into the time for later.

20. Leave Buffer Time In-Between

Don’t pack everything closely together. Leave a 5-10 minute buffer time in between each tasks. This helps you wrap up the previous task and start off on the next one.

More Time Management Techniques

Featured photo credit: Unsplash via unsplash.com

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