What resistance training exercises can help me lose weight?


Generally any exercise involving the legs/lower body will burn more calories than exercising just the upper body only.  If your resistance training program has you working your upper and lower body on alternate days, be sure to incorporate a total body exercises in your program for each day such as: a squat to row, squat to overhead press, barbell clean, and front lunge to overhead press.

Also as your cardio and muscular endurance increases, you can exercise at a quicker pace to help challenge your conditioning and burn more calories. 

All resistance training will assist in losing weight. When you use resistance, you help increase lean muscle mass. This increase in lean muscle mass will result in a higher metabolism which will result in the ability to lose weight.

HOWEVER, you must match you resistance training and exercise in general with sound nutrition. In order to effectively lose weight, one must ensure well-balanced meals. 

Simple breakdown, each pound of fat equals 3,500 calories. The body burns X amount on a daily basis, which is your Resting/Basal Metabolic Rate. Once you are able to figure out how much your body regularly burns, you will be able to figure out how many additional calories are need to increase your weight loss.

Superset System -It uses a couple of exercises, performed in rapid succession after one another, and that will help burn calories.

Circuit Training - Consists of a series of exercises that an individual performs one after the other, with minimal rest, this includes one to three sets, 8-15 repetitions with 15 to 60 seconds of rest between exercises

Vertical Loading - Alternating body parts trained from set to set, starting from the upper extremity and moving to the lower extremity, for example:

  • Push-Ups
  • Flat Bench Dumbbell Press
  • Standing Cable Row
  • Seated Lat Pull Down
  • Standing Dumbbell Scaption
  • Seated Ball Military Press
  • Upper  Extremity Exercises
  • Step-Ups on aerobic box
  • Leg Press
  • Squat Jumps
  • Lunges
  • Mountain Climbers

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.