Weights
- Weightlifting for weight loss should be done in conjunction with cardio exercise about three times a week, with sessions every other day. During these workouts, use exercises targeting different areas of the body. You should go for multiple sets of eight to 12 reps each. You should use enough weight that your muscles become completely fatigued by the end of the workout. Once you are able to do over 12 reps without becoming fatigued, increase the weight by 5 to 10 percent.Some recommended workout exercises include squats, bench presses, ab crunches and push ups. Targeting the big muscles and groups of the body, such as the biceps, quadriceps, obliques and pectorals, will help burn fat faster and more easily, so target these large muscles primarily.
Cardio
- In order to lose weight as a goal, instead of just gaining muscle mass, you need to work out your entire body. Cardio exercise will get your heart pumping faster and work as a catalyst to shed pounds evenly. Cardio exercise can be done in the gym with machines like the treadmill or elliptical, or near where you live by going for a jog or a bike ride. It is important to keep a good pace and do more than just a few minutes on the treadmill. To truly get a cardio workout for weight loss, your sessions should total at least an hour of cardio and weight lifting. Pick an exercise method that you are comfortable doing for 30-plus minutes. If you can last only 10 minutes on a treadmill, but 30 on a bicycle, you will burn more calories and fat by choosing the bike.
Diet
- Diet is an important part of any exercise program for weight loss. Protein is integral for supporting your workout sessions and building lean muscle. Cutting back on calories, especially fat calories, can help shed pounds quickly. In fact, Karen Collins, a registered dietitian, reports that diet has been found to be more effective as a weight-loss solution than exercise. With the two combined, the pounds will slide right off your body.
