How Weight Training Enhances Weight Loss and Tackles Obesity

Why Maintaining Muscle and Bone Mass Helps You Lose Weight

2 overweight women lifting weights
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Weight training is an essential part of maintaining a healthy weight and can also enhance weight loss efforts. Studies suggest physical activity is the most important aspect of weight maintenance, so be sure that you maintain a healthy level of movement to fight obesity. Here's how weight work fits into the equation when trying to keep the pounds off.

5 Weight Training Programs for Maximum Weight Loss

You may be familiar with doing a certain number of reps at a number of different machines, but dynamic weight training, where every angle of the muscle is strengthened, and you learn to weight train with active movement, can improve your strength, and maximize your weight loss in the process.

Here are five dynamic weight training programs designed to move that number on the scales down and prevent weight regain. Note that in these programs, you will be moving more than you might in a standard weight training session. Circuits and bootcamp type programs are included here:

Weight Work and Aerobics Go Hand in Hand

As explained in this top-ranking fat burning article, there are no shortcuts with weight training for fat loss. As discussed above lifting weights while also incorporating aerobic exercise can intensify your workout and give you the best workout. Doing moderately intense jogging or group aerobics or cycle spin for an hour can burn around 800 calories or more, depending on the intensity. By coupling weights with aerobic exercise you will expend more energy than you would by doing a static weights session.

In this way, weight training goes hand in hand with aerobic exercise. By combining these two workout techniques together, in a circuit training program for example, you improve the quality and intensity of your workout.

Building Muscle to Burn More Calories

Even though static weight training builds muscle if done correctly and consistently, and muscle uses more metabolic energy than fat, this advantage can be maximized if paired with high-intensity exercise to produce a more pronounced "afterburn" -- the slight increase in metabolism after a workout.

Static weight training does not produce as substantial a caloric expenditure as the calories expended in a strong circuit, bootcamp or interval type program.

The Perfect Mix of Weight Training and Other Physical Activity

In summary, weight training can be part of a successful fat loss training program. But you need to incorporate aerobic, and preferably anaerobic (high-intensity) movement training as well so that you can be sure you reach a reasonable level of energy expenditure and burn the most calories every time you workout. As you learn how to use weight training in your weight loss and weight maintenance efforts, keep challenging yourself to improve and rework your workout regimen so that you don't get bored or burned out doing the same thing. Keep it fresh and find the perfect mix of workout techniques that work for you.

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