How To Use Bodybuilding For Fat Loss
If you're looking to burn excess body fat, bodybuilding through weight training is the answer. Contrary to popular belief, cardio is not the best way to lose weight – in fact, it can actually have the opposite effect. Strength training, on the other hand, helps you burn more calories and sheds excess fat quickly.
In this article, we'll discuss the benefits of weight training for fat loss and how to get started!
Understand the basics of bodybuilding - how muscles grow and what types of exercises work best
Bodybuilding is the process of developing muscle tissues through specific types of exercises. The three main types of weightlifting exercises are:
- Compound exercises: These are exercises that work for multiple muscle groups at the same time, such as squats or deadlifts.
- Isolation exercises: These are exercises that focus on a single muscle group, such as bicep curls or tricep extensions.
- Hybrid exercises: These are a combination of compound and isolation movements, such as chest presses with dumbbells or cable flyes.
The benefits of weight training for fat loss are numerous. In addition to burning more calories during your workout, weightlifting also helps to increase your resting metabolic rate (RMR). This is the number of calories your body burns at rest and is determined by your lean body mass. The more muscle you have, the higher your RMR will be.
Weight training also helps to preserve lean muscle tissue when dieting for fat loss. When you lose weight, you will inevitably lose some muscle along with the fat. However, if you are lifting weights regularly, you can minimize the amount of muscle loss that occurs.
So if you want to burn more fat, both during and after your workouts, start incorporating some weightlifting into your routine! You might be surprised at just how effective it can be.
In order to see results from weightlifting exercises, it is important to use proper form and technique. This means taking time to learn the correct way to perform each exercise before trying to lift heavy weights.
If you are new to weightlifting, or if you have any questions about form, technique, or which exercises are best for fat loss, be sure to consult with a certified personal trainer or other fitness professional. They can help you create a workout plan that is tailored specifically for your needs and goals.
So what are you waiting for? Start lifting weights and burning more fat today!
Start with a weightlifting program that is tailored to your fitness level and goals.
There are many programs that are targeted toward beginners and will help you to build a solid foundation with compound lifts.
Building a base strength and perfecting the correct form is essential before increasing resistance in order to avoid injury and get the most from your workouts.
It is also important to start slowly and gradually increase the amount of weight you lift as you get stronger
Compound lifts are exercises that activate multiple muscle groups at once. They’re key for burning fat because they help you build muscle mass, which in turn increases your resting metabolic rate. In other words, you’ll burn more calories even when you’re not working out!
So if you want to lose fat, start by incorporating some of these compound lifts into your workouts
Squats
Squats are a great workout for the lower body and the best thing about them si that they are scaleable. You can start with just bodyweight or an empty bar and progress by adding resistance.
Lunges
Lunges work the same muscles as squats but with a greater range of motion. If you have any knee pain, be sure to check with a doctor before adding these to your workout routine.
Deadlifts
Deadlifts are another compound exercise that works multiple muscle groups at once. they're known as the king of lifts as they are the ultimate test of strength. The entire posterior chain is activated during a deadlift and they can be very fatiguing so ass them to the beginning of a workout. Practice with an empty bar in front of a mirror so that you can perfect the correct form before adding resistance.
Pull-ups/Chin-ups
Pull-ups and chin-ups are great exercises for the upper body. They work the back, shoulders, and arms all at once. If you can’t do a full pull-up, start by doing assisted pull-ups or chin-ups on a machine with a knee pad. As you advance, you can add resistance with a weighted belt.
Bench Press
The bench press is a great way to develop and build strength in the chest, triceps and shoulders. It can be done with a barbell or dumbbell on either a flat bench or an incline bench depending on the portion of the chest that you wish to activate.
Dumbbell Rows
Dumbbell rows are a great exercise for the back and biceps. They can be done with one arm at a time or with both arms at the same time. There are many variations of rows in bodybuilding but the basic humble row or dumbbell row is a good place to start as a beginner.
Overhead Press
The overhead press is a great exercise for the shoulders and triceps. It can be done with a barbell, dumbbells or on a shoulder press machine. If you are a beginner. Start with a machine to build base strength before progressing on to heavy free weights.
These are just a few of the many exercises that you can do to help you lose weight and burn fat. Be sure to consult with your doctor before starting any new workout routine, particularly if you have any medical conditions or injuries. And, as always, listen to your body and rest when needed!
Compound exercises are important because they help to build strength in multiple muscle groups simultaneously.
This is key for burning fat because the more muscle mass you have, the higher your resting metabolic rate will be.
In other words, you’ll burn more calories even when you’re not working out!
So if you want to lose fat, start by incorporating some compound lifts into your routine.
Additional tips for starting a bodybuilding program
Look into pre-workout drinks and post-workout supplements to help with recovery and performance. These do not have to be high in sugars, there are many diet versions available as well as vegan and gluten-free options.
Do not forget to warm up and cool down before and after your workout. This can be done by doing some light cardio or stretching.
Start with lighter weights and higher reps to get your muscles used to the new movements, then gradually increase the weight and lower the reps as you get stronger.
Most importantly, have fun and enjoy the process!
Incorporate cardio into your routine for maximum fat loss results
When you lift weights, your body must use energy (in the form of calories) to perform the work. This means that your body will burn more calories both during and after your workout.
In order to lose fat, you need to create a calorie deficit, which can be done through diet or by adding cardio to your routine.
Cardio will help you to burn more calories and create the deficit needed for fat loss faster. It is important to choose a form of cardio that you enjoy so that it doesn't feel like a chore.
Some great options include walking, running, biking, swimming, or HIIT (high-intensity interval training).
If weight loss is your goal, aim for 30-60 minutes of cardio per day on most days of the week. You can do this all at once or spread it out throughout the day. Remember that consistency is key when trying to lose fat.
Try to separate weight training sessions from your cardio workouts. Ideally, leave 12 hours after a weight training session for your body to recover before a cardio workout
Make sure you're eating enough protein and healthy fats to support muscle growth and fat loss.
Protein helps repair and rebuild muscle tissue after your workouts and supports fat burning by keeping you feeling fuller longer and providing essential nutrients for your body. Healthy fats are critical for hormone production, joint health, brain function, and satiety.
Aim to eat 0.8-1.2 grams of protein per pound of body weight and 20-35% of your total daily calories from healthy fats every day. If you're not sure how many calories you should be eating, use this calculator to determine your calorie needs.
And finally, don't forget to stay hydrated! Drinking plenty of water is important for overall health and will help support your fat loss goals by keeping your metabolism functioning optimally. Shoot for at least
Stay motivated by tracking your progress and setting new goals along the way.
With fitness trackers, you can monitor your activity level, sleep patterns, and eating habits to help you make healthier choices and see progress over time.
It is also a good idea to track progress. Take a before picture and measurements so you can see how far you have come. Measure every week and take another photo so that you can keep yourself accountable.
Set small goals at first, like losing two pounds in a month. Once you hit that goal, set a new one. This will help keep you motivated and on track to reaching your ultimate weight loss goals!
In addition to tracking fat loss, workout schedules and sleep patterns, you can track your daily calorie intake with apps such as MyFitnessPal. This is a free app that allows you to input each meal manually or scan the barcode. The app will track calories and macros.
This makes it easy to ensure that you are in a calorie deficit and still hitting your daily protein markers and healthy fat markers.
To get the most from weight training you will need to increase muscle mass. This can be done with progressive overload. Progressive overload is when you gradually increase the weight, reps, and sets over time.
This will ensure that your body is constantly challenged and thus constantly burning fat. Remember, the more muscle you have, the more calories you will burn at rest!
Conclusion
The science behind fat loss from weight training is simple.
The more muscle you have, the more calories you will burn at rest!
So if you want to burn more excess body fat, weight train!
