Can you lose weight by lifting weights?

Weightlifting is considered to be a way of exercising muscles, and women are generally afraid to try it easily because they feel that this type of exercise not only does not help to lose weight and shape the body, but also to build up large muscles. That actually weightlifting really can not help to lose weight? Can you lose weight by lifting weights?

Can you lose weight by lifting weights?

Weightlifting has a certain weight loss effect. Weight lifting exercise has a weight loss effect such as improving the metabolic status of the body and increasing the calories consumed by the body at night (about 8% more). In the premise of not changing the diet, if people can do 3 to 6 times a day weight lifting exercise (such as doing dumbbell exercises, etc.), you can achieve good weight loss results. And weightlifting exercise can make people chest, waist and limbs of the muscles become strong, so that these parts of the accumulation of fat into strong muscles. And many obese patients are precisely because of the reduction of muscle mass, the increase in the amount of fat, the slowdown of metabolism and lead to a significant increase in their weight.

Weightlifting can also be a way for women to lose weight

Many girls are worried that weightlifting exercise will work out large muscles, so they dare not easily try to lift weights. But in fact, large muscle people, you must have male levels of testosterone, while spending many hours a day hard practice. Normally, the average woman's body does not produce enough testosterone to supply large muscle mass for the trip. Although lifting weights can help tighten muscles and there may be some weight gain when you first start practicing, this is an increase in muscle, which weighs more than the fat you burn off. And the volume of muscle is smaller than fat, so although you gain weight, but thinner, weight gain but successful "weight loss". Not only that, if you practice weightlifting for a long time, your weight will eventually decrease. So women can also do some weightlifting exercise in moderation to help lose weight.

Where can you lose weight by lifting weights

Weightlifting exercises can slim arms

Weightlifting can exercise the arm muscles, but also can consume arm calories, there is a certain role of thin arms. However, it is important to note that when lifting weights choose lighter dumbbells to exercise, the effect will be better, and after the exercise, do not forget to arm massage relaxation.

Weightlifting exercise can be thin stomach

Generally speaking, compared to women of the same weight, women who often practice dumbbell exercises and other weight training pants size will be smaller one. That's because the volume of muscle is much smaller than fat. Weightlifting relies on a combination of strength and skill, using the coordination of muscle groups throughout the body to make the muscles stronger and the lines more beautiful. When doing weightlifting exercises the body should stand straight, the stomach is natural to keep the body balanced and stable. When lifting weights, concentrate on your stomach and tighten it, don't hold your breath, so that you can practice lifting weights while keeping your belly flat.

How long to lift weights for good results

2-3 times a week. 30-40 minutes each time. Generally speaking, it is best to interval a day between two exercises of weightlifting, not too high-intensity exercise the same part, so that the muscle has a rest time. And each exercise time control in 30-40 minutes, the middle can be divided into several groups to complete, between each group can rest 30 seconds to 5 minutes ranging from the heavier the dumbbell or barbell, the rest time to longer.

Warm tips

Weightlifting exercise, pay attention to the selection of appropriate weight and the development of appropriate exercise plan, exercise before and after stretching exercises to relax the body muscles, weightlifting weight and the number of times to gradually increase, do not increase a lot at once.