Did you know that muscle tissue burns more calories than fat? It’s true! In fact, a pound of fat will burn about two calories per day at rest, whereas a pound of muscle burns around five.
This means that building muscle through weight training can help you to manage your weight by raising your metabolism. And that’s in addition to benefits such as increasing bone strength and reducing symptoms of chronic illnesses.
If you want to build an effective fat burning weight workout, but are feeling a little lost, we’ve got you covered! Listed below are a few of the best tips for creating a fantastic weight loss workout plan for beginners.
Let’s get started!
1. Start with Bodyweight
If you’re brand new to weightlifting, you may not know that you don’t actually need weights to do it. Yes, weights are an excellent tool for building muscle mass, but all you need for a good weight training session is your body.
Bodyweight exercises are a great place to start because they will help you master lifting techniques before adding more weight. Proper technique is extremely important with weightlifting, not only to obtain your desired results but also to prevent injury.
Exercises such as squats, push-ups, lunges, planks, and jumping jacks are a perfect jumping-off point for a weight training regimen. A good tip is to do your workouts in front of a mirror, that way you can monitor your technique and avoid these weight lifting mistakes.
2. Free Weights Are Your Friend
Once you’ve mastered bodyweight exercises, it’s time to move on to free weights, also known as dumbbells. Now, you don’t want to lift every single day. This is actually counterproductive, as your body does its best work while at rest.
When creating your gym routine for weight loss, plan to lift 3 to 4 days a week, taking care to put at least a day of rest in between sessions.
Because going to the gym can be a hassle, if you have the funds, it’s a good idea to purchase a set of dumbbells to keep in your home. You can do a set of Arnold presses while watching your favorite show in the comfort of your own living room!
3. Add Circuit Training to the Mix
Circuit training can be a challenge, which is why you should start with just one day a week of this type of exercise. That being said, circuit training is a great way to maximize your workout and fat-burning potential.
Circuit training is when you complete a sequence of exercises and repeat the sequence multiple times. A good workout circuit will hit every major muscle group by including several types of exercises with little to no rest in between.
Don’t overwhelm yourself. Pick five exercises and do your circuit three times. When this becomes easy, add more exercises or sequences.
4. Walk as Much as You Can
On top of your weight training, you should be trying to get some cardiovascular exercise as well. If you’re not a fan of cardio, don’t worry. This doesn’t have to mean running on the treadmill or testing your endurance on the elliptical.
Going for a walk around the neighborhood with your dog or a friend is more than enough to get the job done. Aim for 30 minutes to an hour of walking a day if you can.
If you don’t have a friend available to walk with you, find a podcast to keep you company or check out that album you’ve been meaning to listen to. Thinking of cardio as something to look forward to rather than a chore will make it easier to turn into a habit.
5. Move More on Your Days Off
Though it’s true that you shouldn’t lift weights seven days a week, you should be making an effort to move more every day, especially on days you aren’t working out. This can mean taking a break from work to move around every hour, standing instead of sitting when possible, or parking your car further from the store.
Instead of putting all of your focus on weight loss gym routines, remember that every small movement counts. Anything you can do to prevent yourself from being totally sedentary is worth doing. You’ll reach your health and fitness goals much faster by doing so.
6. Diet is Half the Battle
When approaching your new exercise routine, you must remember that your diet is paramount. You may have heard the adage, “you can’t outwork a bad diet,” and that’s absolutely true. All of your hard work in the gym won’t pay off nearly as well as it should if you aren’t smart about the things you put into your body.
Any weight loss guide will tell you that the bulk of your diet should be made up of lean proteins, fruits, and vegetables, with a healthy amount of fats and carbohydrates mixed in. Cut out as much refined carbs and sugars as you can.
When in doubt, it’s a good idea to shop around the perimeter of the grocery store, avoiding the aisles. That way, you’re more likely to avoid the processed, boxed foods and stick to whole, nutrient-dense options.
7. Consult Your Doctor
It’s important to consult your doctor before making any major changes to your diet or beginning a new exercise regimen. This is particularly crucial if you’ve never exercised before or if it’s been a long time since you last hit the gym.
Your doctor can steer you in the right direction, helping you to avoid injury and illness. And if you have any underlying medical conditions, your doctor can catch them before they become a major issue.
Don’t be afraid to bring up any questions you may have about your diet as well. At worst, they might not have the answer for you, but they’ll be able to refer you to someone who does.
Build the Ultimate Fat Burning Weight Workout with These Tips
Like with any new activity or venture, getting started at the gym or with home workouts can feel overwhelming. But once you have the basics down, you’ll find that knocking out a fat burning weight workout isn’t all that difficult to do.
Remember, it’s a marathon, not a sprint. Being patient with yourself can be difficult, but if you make fitness a priority, you’ll see and feel stunning results before you know it!
For more tips and tricks for creating workouts and building the body of your dreams, be sure to take a look at our blog!