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Last Updated on December 16, 2020

Why Weight Lifting for Weight Loss Leads to Super Fast Results

Why Weight Lifting for Weight Loss Leads to Super Fast Results
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Weight lifting for weight loss is no joke! You can weightlift a few times per week and yield massive results in regards to your weight loss journey, all while getting stronger, more toned, and feeling great!

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

What Is Weight Lifting?

Let’s first examine what weight lifting entails.

There’s one internationally known 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 its neighbor sport, Weight Lifting, already does.

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. I would argue that these large federations are akin to the Olympic Games in many ways, from regulatory requirements, drug testing, and more. Here are the top forms of weight lifting that we will touch on in this article:

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

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

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

CrossFit has been included as it adopts movements from other weight lifting sports.

Lifting for Weight Loss

While performing the aforementioned weight lifting movements, you can work large groups of muscles and get your heart rate up with minimal time[1]!

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. 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 150 lbs = 3,750 lbs in total volume.

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Your total volume is reflective of your workload for the day or week, and to some degree it 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.

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

Why Does Lifting Weights Lead to Weight Loss?

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 its need to burn fat as energy. Your body will also become very efficient at utilizing its resources for recovery, meaning you’ll lose fat even more.

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 Weight Lifting Works

Weight lifting, in general, will yield 3 benefits:

  1. Cardiovascular development
  2. Optimizing 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.

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How Weight Lifting Improves HGH Development

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 2006 study[2] looked at different forms of the growth hormone during varying weight training regimens. The research found that the role of growth hormone in women’s muscle development may be more complicated than previously thought.

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

In a separate study, Brazilian scientists 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 30 minutes post-workout.

Both lactate and GH levels were higher in the men who took three 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[3].

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[4] by Mark Rippetoe, or 5-3-1[5] by Jim Wendler.

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Stay consistent and keep yourself honest. This means that you should try not to miss workouts. If you’re just getting started, begin lifting weights two times a week. You can then move to three or four days a week once you feel ready.

You shouldn’t lift everyday as it will put unnecessary strain on your muscles. Change up the workout for a cardio workout or HIIT every other day when possible as this burns more calories instead of sticking to one regimen. This will help you see even more benefits from weight lifting for fat loss.

The Bottom Line

Whether you’re considering high repetition weight lifting such as CrossFit, or you’re 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!

More on Weight Lifting for Weight Loss

Featured photo credit: Victor Freitas via unsplash.com

Reference

More by this author

Adam Evans

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

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Published on July 30, 2021

7 Best Resistance Bands to Work Out at Home

7 Best Resistance Bands to Work Out at Home
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Looking for the ideal way to build up strength at home can be challenging, especially if you don’t have that much space to get workout equipment or build your own home gym. Besides using your own body weight, you can make use of a resistance band, a simple tool to help with your workout at home. These bands provide enough challenges where you can build your strength from various exercises. One of their main benefits is that they allow you to strengthen your natural body movement patterns.[1] They are also very small and won’t take up much space in your home.

Resistance bands are designed to simulate weight lifting. While these bands are very light, the various movements you’ll be doing will be met with resistance depending on the band that you got. For this list, I’ve picked out some of the best ones that you can use to build up your strength at home.

How We Picked the Best Resistance Bands

Before diving into the list, here are the criteria that we used to determine the best resistance bands available on the market:

  • Type – Each type of band here is based on the popular options of bands. Things like loop bands, tube bands, circle bands, and figure-eight bands are popular options. Each type has its own perks depending on the exercise that you are doing or want to do.
  • Weight range – Since you’re not using free weights, you’ll want the weight range to go from simple to challenging over time. Each of these packs will allow you to easily do this.
  • Material – Because these products are bands, you’ll find most of them to be made of rubber or latex. These bands provide either one or the other material. For more elasticity in the bands, latex is the better option.

1. Best Overall: Fit Simplify Resistance Bands

    For those looking for classic resistance band sets, this set has got you covered. It comes with five rubber resistance loops that are thick, durable, and won’t harm your skin. Each loop offers a resistance level between two and 30 pounds, making them ideal to scale up intensity levels during workouts.

    These are the best overall because you can work from really low levels before building up in intensity. You also don’t have to worry about mixing up your loops either as they’re all color-coded and have their intensity levels marked.

    Pick up Fit Simplify’s Resistance Bands here.

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    2. Best Budget Resistance Bands: Insonder Bands Set

      While resistance bands are generally cheap when compared to other workout equipment, some products can offer more value for the price you pay. Out of the many we looked at, the best budget-friendly ones are the bands from Insonder.

      They offer a resistance level of 15 and going up to 40 pounds. They’re also made of latex so, unlike other brands, they’re stretchier and will last longer and provide additional comfort when you use them.

      While the starting weight is ideal for those who are familiar with bands already, these are also great if you’ve got some experience with bands or you’re looking to challenge yourself.

      Purchase Insonder’s Resistance Bands here.

      3. Best Set: Kootek 18-Pack Resistance Bands Set

        Most resistance band sets are very straightforward with what you get—five (or possibly more) of a certain style of resistance bands with varying degrees of intensity. However, some resistance band sets offer incredible value that extends beyond that.

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        Consider the one from Kootek, which offers 18 bands. What’s amazing about this set is that they provide different combinations of bands. Through this set you’ll get:

        • Five latex resistance loops (that offer between five and 40 pounds of resistance)
        • Five resistance tubes (offering ten and 50 pounds of resistance)
        • Two handles
        • Two ankle straps
        • A door anchor

        It’s incredible value for the price if you don’t mind having all this equipment at home.

        Purchase Kootek’s 18-Pack Resistance Bands here.

        4. Best for Glutes: Peach Bands Resistance Bands Set

          Another classic resistance band brand is Peach Bands. This brand has always focused on lower-body workouts, and their bands haven’t changed since then. That said, these bands are made of latex, which promises to be lightweight, durable, and stretchy.

          These bands are also very beginner-friendly, starting with 10-pound options and going up to 35 pounds.

          Buy Peach Bands Resistance Bands here.

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          5. Best for Flexibility: TheraBand Resistance Band Set

            Traditional loop bands are ideal if you’re looking to build up strength as they tend to offer great resistance. That said, all that weight doesn’t necessarily make you use your full range of motion. This is a big problem if your goal is to improve your flexibility. Traditional bands can’t help in that area at all, but resistance straps can.

            TheraBand is one of the best brands we found that offer resistance straps to help with flexibility. Each strap is five feet long and five inches wide, allowing you to perform all kinds of exercises.

            Naturally, the weight range for these is limited to 4.3 and 6.7 pounds, but the focus is on stretching your muscles rather than building strength.

            Purchase TheraBand Resistance Bands here.

            6. Best Non-Slip: RenoJ Bands Set

              RenoJ’s Booty Band Resistance set offers three resistance loops ranging from two to seven pounds. While these bands are fewer in number and offer less weight range, the key selling point for these bands is that they’re not going to be slipping at all when you’re performing exercises.

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              The reason these won’t be slipping is that their material is made of fabric. The fabric allows you to grip easier, provides you further comfort, and is even more durable than latex. This is a big deal as people’s skin can get irritated by latex or have to deal with latex-type bands slipping and sliding while doing exercises. With these, you can have peace of mind that they’ll not be slipping off.

              Buy RenoJ Resistance Bands here.

              7. Most Durable: SPRI Braided Xertube Bands

                The final of the best resistance bands we’re offering is the SPRI Braided Xertube resistance bands. Their main selling point is the fact that these bands are the most durable out of all the options here.

                Tube bands are already quite durable on their own, but these bands are braided to provide further durability. They also offer great levels of resistance ranging between 12.5 and 62.5 pounds so you can easily find bands to suit your needs. The only catch is that each of the bands offered is sold separately.

                Buy SPRI Braided Xertube Resistance Bands here.

                Final Thoughts

                Depending on your exercising needs, you can find all kinds of resistance bands to fit your needs. If you’re new to resistance bands, try out some of the lower weighted bands and work your way upwards until you want to go for higher intensity. For those who are more experienced, dive into some of the higher-level ones and work through some quality bands that were built to last.

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                You can check out this guide for some resistance band exercises:

                Featured photo credit: Geert Pieters via unsplash.com

                Reference

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