Maximize Weight Loss During Resistance Training

To maximize weight loss during your resistance (weight lifting) training workouts:

  1. Concentrate on endurance (stamina, staying power).
  • Do extra repetitions (reps) at lower weight.
  1. Perform high-intensity interval training (HIIT)
  • Increase intensity (push yourself harder) for a short period of time and then take a break.
  • This works all your energy systems in a single workout, strengthening the cardiovascular system while burning extra calories.
  1. Target multiple muscle groups in the same exercise with compound exercises (see examples  below).
  • Compound exercises will help burn lots of calories and excess fat because more muscles are utilized.
  1. Increase protein consumption.
  • Ingesting protein right after resistance training helps the body recover from the workout.
  • This also helps build muscle, improving body composition.
  • The body uses calories to maintain muscle.  So, extra muscle will burn extra calories.

Examples of Compound exercises:

Kettlebell Swings – works the quads (front of thighs), hamstrings (back of thighs), core, back, shoulders; improves cardiovascular strength and endurance.

  1. Start with:
  • toes pointing out (to accommodate the kettlebell),
  • feet apart for stability (wider than shoulders).
  1. Keep back and head straight, focus on a spot across the room.
  2. Squat down so that knees are bent and heels are close to the back of the thigh and hips are pushed back.
  3. Lifting up the kettlebell; snap it back between your legs so that it extends through the legs and out behind.
  4. The kettlebell will now begin to lower.  When it is at its complete decline straighten up, thrusting the pelvis to propel the kettlebell forward to chest height.
  5. Stand erect with shoulders back, as the kettlebell lowers, squat down slightly with hips back.  Repeat movement.

Note:  during the exercise –

  • Keep abs tight.
  • Breathe!!
  • Maintain a solid grip on the kettlebell handle.
  • Push hips back; stretch the hamstrings.
  • Drive the hips to do the work.
  • Keep the lower back tight, maintaining the arch.


Back Rows – works the back, shoulders, arms, core (rear deltoids, rhomboids, teres major, trapezius and levator scapulae, latissimus dorsi arnd spinal erectors).

  1. Starting position:
  • Stand with feet shoulder-width apart and hold a dumbbell in each hand
  • Bending at the waist bring torso forward; keep back straight, knees slightly bent and head up.
  • Arms are fully extended hanging directly in front (palms supinated, facing torso).
  1. Contract back muscles, engaging the core, bend the arms towards the body, and pull both dumbbells at a 90 degree angle up to ribcage.
  2. Lift (row) the dumbbells up until upper arms are parallel to ribcage/torso.
  3. Hold for about one second in this top position.
  4. Then, slowly (3-5 seconds) lower the weight back to the starting position.
  5. Repeat for 8 to 10 reps (repetitions).

Note:  This exercise is not recommended for people with back problems/issues.

During the exercise:

  • Be cautious with the weight, using less weight rather than more.
  • Breathe!!
  • Ensure perfect form: Keep back straight throughout.; Only the arms should move; Avoid rounding the upper back; Keep the neck neutral, spine flat, and shoulders back.
  • Perform exercise with a slow tempo; avoid jerking the weights.

With most exercises, supervision by someone with expertise can benefit beginners.

Follow the link below for a yummy (protein enriched) post workout smoothie recipe.

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