Lifting weights is an extremely crucial way to keep your muscles, joints and bones in shape, strong, flexible and disease proof, by neglecting lifting weights is almost life trying to build a house with no cement, which means you can still build the house, but it will eventually crumble due to lack of structure, and that’s what this article will help you with today!

I will show you how to lift weights to lose weight, but before that let me show you a quick example on the general lingo as they can be quite confusing, if you are a total beginner this paragraph will possibly be the most important, you have the following structure to a workout which is as follows:

* Repetitions – how many times you complete lifting the weight up AND down, this would make ONE repetition.
* Sets – How groups of repetitions will define one set, for example, after lifting for 15 repetitions and resting after that, you would have done 1 set. If you will be doing 3 sets you will continue to lift for 15 repetitions and resting to reach that amount.
* Rest – after your set you will be resting, typically, this can be anything from 20 seconds to 2 minutes – for beginners focus on 1 minute, the biggest mistake beginners make is not having a stop watch to gauge their resting time, as this will gauge your intensity of our workout, and in turn, help you to lose weight by lifting weight!

So now you have the basics up, now all you need to do is walk into your local gym, and ask your fitness trainer or personal trainer, to set you up with your first weights routine, ask for “a weight lifting” routine with “free weights”, as I know some trainers might just give you a cardio workout and mix in some ineffective weights machines. You want to work hard and see results? Opt for free weights.

Now you can get started with your workout, and I have 7 quick and easy things you can use to make the most out of the workout you’ve been given, if your trainer hasn’t mentioned any of the below, then take notes and implement them into your workout, as the method is VERY little know.

Here are 7Quick and easy things you can instantly benefit from weight lifting to lose weight:

1. Pick a Light Weight and add 1LB to each exercise for 15 repetitions until you cannot do anymore on that weight.

2. That will take 3 weeks at least so now keep increasing the weight but progress to 12 repetitions. Cialis Jelly This should take 2 weeks more to hit your maximum weight, this is best for muscle toning.

3. Once done with that, yet again increase the weight and drop the repetitions to 10 reps. once you have hit your maximum, keep performing on this weight, but make your rest periods as short as possible to create a higher metabolic demand on your body to increase intensity and increase fat burning potential!

4. Only work out for 45 minutes or less – the longer you go the more your body will switch to “endurance” mode and that’s when you will stop benefiting from the calorie “after burn” in where you will drop calories after your workout and even during sleep, so keep it sweet and short.

5. Rather than running on the treadmill for 30-2 hours at a time, focus on 10-20 minutes but focus on the INTENSITY and perform 1 minute fast interval with a 1 minute slow (or walking) interval, add this with the weight lifting to create a double dose of intensity to speed up your weight loss!

6. Drink protein supplements to increase muscle performance, growth and fat loss – with more muscle your will burn more calories while resting (your base metabolic rate) so it makes sense to try to build more muscle right? You can find good reputable companies around google, but only focus on the “just protein” plain whey protein, as that will be more than enough, these types of protein are quite cheap to come by, just don’t be fooled by “fancier” brands promising big, because in reality, this will only be thinning your wallet.

7. Keep your veggies up! – Always eat more vegetables in particularly vegetables high in iron and zinc (crucial more muscle growth, strength and health) such as spinach. Vary the colours of your vegetables to ranges other than green as the goodness of veggies can easily cover a topic of its own!

Now that you have your basic lingo sorted, your routine sorted and also you have a list to immediately implement into your workout routine, you are fully set! Just don’t forget to bring at least a litre of water with you and always remember to do DYNAMIC stretches Silagra for your warm-up and STATIC stretches for cooling down!

If you liked what you have read and learnt today, please visit the link below on my author box, this will take you to my Blog where I share plenty of useful and little known information to help you lose weight by lifting weights, and don’t forget to grab online prescription cialis your “insiders weight loss newsletter”!

Author Bio: Bryan Chan is the author of Body Fat Meltdown Insiders newsletter, “Effective Fat Loss strategies for Beginners and people craving a six pack” Please visit http://www.weight-loss-uncovered.com to download your complimentory Fat Fighting E-report as a gift and get the newsletter upon signing up.

Category: Fitness/Muscle Building
Keywords: How to lift weights to lose weight, guide to weight loss by lifting weights, weight lifting workouts, weight training routines, beginners workout, lose tummy fat, cannot lose weight