This is part two of our series, follow the link to begin with part one of weight lifting to lose fat. Weight lifting will not only will help you burn fat, it also strengthens your muscles and gives you a “toned” or “defined” look. If you are looking to burn fat and increase your definition, weight training is your answer.

6. Use compound movements.

Compound movements are exercises that work the entire body in one movement. Examples of compound movements are a squat with an overhead press, a lunge with a curl, or a step up with a curl to overhead press. Compound movements are effective in fat loss programs because they work the entire body in one movement.


This really ramps up the caloric burn…and you will feel it! Compound movements will really elevate your heart rate, so I would recommend incorporating at least 1-3 compound exercises in your workout.

7. Challenge your stabilization systems.

When you challenge your stabilization system (for example, by doing a single leg squat instead of a 2 leg squat), you are working more muscles groups at a given time. This is because an unstable situation requires that more muscles fire to balance your body than in a stable situation. Check out  these exercises, to improve your stabilization systems.

weight lifting to lose fat

These so-called functional movement patterns pack an additional bonus: they may also help prevent injury as your stabilizing muscles are incredibly important to maintaining balance in daily movements and also injury prevention in your workouts.

8. Consistency is key.

As with any program, being consistent with your program is going to be vital to your program’s success. To be consistent, pick exercises and programs that you enjoy. If you do not enjoy your exercise, you are going to be less likely to want to continue. Figure out what time of day works best for your workout, and schedule reminders in your calendar.

Personally, I am a huge fan of early morning workouts. They start my day on the right note and help keep me energized (and I get to skip out on the busier times at the gym after I get off work!). Bottom line: find what works for you and STICK TO IT!

9. Frequency is important.

Frequency is the number of times you exercise each week. Depending on the type of workout you do, you may only need to do resistance exercise 2 times per week or you may need to resistance exercise six times per week. For maximal fat loss, I would strongly recommend you consider a three day per week total body circuit program.

Completing a 50-60 minute weight lifting circuit three days per week will meet the CDC’s standard for both resistance and cardiovascular (aerobic) training.

If you add more days of cardio training on top of this, you are only going to maximize your results even further. Just be sure you follow tip #10 when creating your routine—proper progression and rest is JUST as important as pumping iron in the gym for results!

10. Proper progression and rest days are vital!

If you are new to weightlifting, please keep in mind that you should not be pushing yourself to the limit every single day. You have the rest of your life to stay focused and committed to your results. Lasting, healthy results will take time and it’s incredibly important at the beginning of your program not to rush it.

Proper form should come before all (see tip #3), and rest days are very important, particularly when you begin a program. If you are completing a total body routine, you need to give your body at least 24 hours off from resistance training in between workouts.

This is the time your body will use to adapt to the exercise and make the necessary changes to get ready for your next workout. Use this time to refuel, stretch or complete your aerobic exercise. Even avid exercisers need their days of rest in between workouts!

With proper aerobic exercise for your rest day, you can lose weight in no time! I hope you gained some valuable tips on how to incorporate weight training for fat loss. Be sure to leave questions/comments below!

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Pollyanna Hale Health and Lifestyle coaches
Lost 13 Kg in Total
Mel, 32y Location: London, United Kingdom Working with Pollyanna changed everything. I lost 13kg, got toned and have more energy than ever! Get same results!


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Lost 45 Kg in Total
Chris, 50y Location: London, United Kingdom Lost 45kg after the age of 50 and now competes and wins physique competitions and runs marathons Check our weight loss plans