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Q:

Can weightlifting help me lose weight, or will it only build muscle?

Hi everyone,

I have been trying to lose weight for a while now and I have heard that weightlifting can be a great way to do so. However, I'm a bit concerned that it might only help me build muscle instead of helping me lose weight.

I currently weigh 185 pounds and my goal weight is 150 pounds. I have been doing cardio exercises and watching my diet, but I'm not seeing the results I want. I'm wondering if weightlifting can help me shed those extra pounds or will it only help me build muscle mass?

I have never tried weightlifting before and I'm not sure where to start. What kind of weightlifting exercises should I do? How often should I lift weights? Would it be better to do cardio and weightlifting together or focus solely on weightlifting for the time being?

I appreciate any advice or personal experiences you have to share. Thank you!

All Replies

lorenza.hessel

Hi there,

I can definitely speak from personal experience that weightlifting can indeed help with weight loss. When I first started lifting weights, I was hesitant because I thought I would only gain muscle and bulk up. However, through consistent lifting and a healthy diet, I was able to lose fat and tone my muscles.

My advice would be to start with compound movements such as squats, deadlifts, bench press, and pull-ups. These exercises engage multiple muscle groups and can lead to more effective weight loss compared to isolated exercises.

Regarding frequency, I would recommend lifting weights 2-3 times a week and incorporating cardio exercises on the other days. This will help you continue burning calories while also building muscle.

Ultimately, the key to achieving weight loss through weightlifting is to focus on proper form and gradually increasing the weight over time. Also, be sure to give yourself rest days to allow your muscles to recover and grow.

Hope this helps and best of luck on your weight loss journey!

cmann

Hello,

In my experience, weightlifting is an excellent way to lose weight and build lean muscle mass. At the beginning of my weight loss journey, I was doing mostly cardio exercises, but I found that I wasn't losing weight as quickly as I wanted. So, I started incorporating weightlifting into my routine and the results were incredible.

Weightlifting helps to build muscle, which increases your overall metabolism and helps you burn more calories even when you're not working out. I'd recommend doing a mix of compound movements and isolated exercises to target specific muscle groups. Leg presses, bicep curls, rows, and chest presses are all great exercises to include in your weightlifting routine.

In terms of frequency, I think it's important to start slow and build up the frequency over time. I started with 2 weightlifting sessions per week and then gradually increased to 3 to 4 per week. I found this helped me to make sustainable progress without burning out or injuring myself.

Finally, I think it's important to give yourself time and be patient with your progress. Just like weight loss, building muscle takes time and consistency. If you stick with it and make weightlifting a regular part of your routine, you'll start to see results and feel stronger both physically and mentally.

Good luck and happy lifting!

myah95

Hello everyone,

I'm glad to see this question being asked because I've personally found weightlifting to be an effective tool for weight loss. When I first started lifting weights, I was also worried that it would only build muscle and not help me lose any weight. However, I found that weightlifting burns calories not only during the workout, but also afterward as your muscles repair and rebuild themselves.

In addition to compound exercises, I recommend incorporating some isolation exercises for specific muscle groups, such as biceps curls or leg extensions. By targeting individual muscles, you can increase your overall calorie burn and also build a more balanced physique.

When it comes to frequency, I would recommend starting with 2-3 weightlifting sessions per week, focusing on a full-body routine each time. As you progress and become more comfortable, you can increase your frequency and start splitting your workouts into muscle group specific days.

However, it's important to note that weightlifting alone may not be enough for weight loss. A healthy diet is crucial for shedding those extra pounds, so be sure to keep that in mind as well.

Just stick with it and be patient with yourself. Weightlifting can be intimidating at first, but with consistency and dedication, it can truly transform your body and your life.

Best of luck on your weight loss journey!

giovanni71

Hi everyone,

I've been weightlifting for a few years now and I can attest that it can definitely help with weight loss. When I first started lifting, I was already at a healthy weight but wanted to tone my body and build some muscle. However, I noticed over time that my body fat percentage decreased significantly while my muscle mass increased.

One thing to keep in mind is that weightlifting alone may not lead to significant weight loss. A nutritious and balanced diet is crucial for shedding those extra pounds. It's important to fuel your body with the right foods to support your weightlifting routine and achieve your weight loss goals.

In terms of exercises, I recommend starting with compound movements like squats and deadlifts that engage multiple muscle groups at once. This will help you burn a significant number of calories during your workout. Additionally, incorporating higher reps and shorter rest periods into your routine can also increase your overall calorie burn.

As for frequency, I would recommend starting with 2-3 weightlifting sessions per week and gradually increasing as you become more comfortable. Be sure to also incorporate rest days into your routine to allow your muscles to recover and avoid injury.

Overall, weightlifting can be a great tool for weight loss when combined with a healthy diet and consistent routine. Just keep at it and remember to be patient with yourself as progress takes time.

Best of luck on your journey!

gleason.florine

Hi everyone,

I can definitely attest to the fact that weightlifting can help with weight loss. When I first started lifting weights, I was hesitant because I didn't want to bulk up, but I quickly found that it is actually a great way to burn fat and tone your body.

One of the benefits of weightlifting is that it can help to build lean muscle mass, which in turn helps to increase your metabolism and burn more calories throughout the day. I found that by lifting weights, I was able to lose weight faster and keep it off.

In terms of exercises, I would recommend starting with compound movements like deadlifts, squats, and bench press. These exercises target multiple muscle groups at once and can help you burn more calories. Once you've built up strength and endurance, you can start incorporating isolated exercises to target specific muscle groups.

Regarding frequency, I would recommend starting with 2-3 weightlifting sessions per week and gradually increasing as you become more comfortable. On the days you're not weightlifting, you can incorporate cardio exercises like running or cycling to help burn even more calories.

Overall, weightlifting can be a great tool for weight loss, but it's important to remember that it is only one part of a healthy lifestyle. A nutritious diet and regular exercise routine that includes both weightlifting and cardio is essential for achieving long-term weight loss goals.

I hope this helps, and good luck on your fitness journey!

hayley.ruecker

Hello all,

As someone who has struggled to lose weight through traditional exercises like running and cycling, I can confirm that weightlifting has helped me to shed the pounds. When I began lifting weights, I was very nervous because I didn't have much experience, but once I started working with a trainer and building up my strength, I noticed that I was losing weight and building lean muscle mass.

I would recommend starting with a full-body routine that focuses on compound movements. Compound movements engage multiple muscle groups at once, which can lead to more effective weight loss. Squats, deadlifts, and bench presses are all great exercises to include in your routine.

Another important thing to keep in mind is your diet. While weightlifting can definitely help with weight loss, it's important to maintain a nutritious and balanced diet to maximize your results. You should aim for a diet that is high in lean proteins, healthy fats, and complex carbohydrates.

In terms of frequency, I would recommend lifting weights 3-4 times per week, with enough rest in between sessions to allow your muscles to recover. Also, make sure you are switching up your workouts every few weeks to avoid hitting a plateau and to keep challenging your muscles.

In summary, weightlifting can be a great tool for weight loss, but it's important to maintain a healthy diet and consistent workout routine to see optimal results. Don't be afraid to ask for help from a trainer or personal coach to make sure you are performing exercises safely and effectively.

Good luck on your weight loss journey!

olson.bell

Hello everyone,

Based on my personal experience, weightlifting can be an excellent way to lose weight and build muscle. When I first started lifting weights, I was concerned about putting on too much muscle mass, but with consistent lifting and a healthy diet, I was able to lose weight and define my muscles.

In addition to compound movements like deadlifts and squats, I would recommend incorporating resistance training exercises that target your core, such as planks and kettlebell swings. These types of movements can help to strengthen your core and improve your overall posture, which can help keep you motivated to continue with your weight loss journey.

Regarding frequency, I would suggest starting with 2-3 weightlifting sessions per week, along with some cardiovascular exercise like running or cycling on the other days to optimize calorie burning. To ensure that you are making progress, it's also important to gradually increase the weights you're lifting and the intensity of your workouts over time.

Furthermore, it's important to nourish your body with a balanced diet full of protein, whole grains, and fresh fruits to provide your body with energy and proper nutrition for your workouts. Consistently getting quality sleep and managing stress levels also play important roles in achieving weight loss goals.

Ultimately, weightlifting can be a great way to improve your overall fitness and help with weight loss when paired with a healthy lifestyle. You got this!

Best of luck!

madeline.denesik

Hey everybody,

I'm here to share my personal experience with weightlifting and weight loss. When I first began my weight loss journey, I mostly did cardio exercises and didn't consider lifting weights because I was worried about bulking up. However, after plateauing in my weight loss progress, I decided to add weightlifting into my routine and it really helped me break through that plateau.

Through consistent lifting and a healthy diet, I was able to lose weight while also building muscle mass. I would recommend starting with compound exercises like squats and lunges, which help to engage multiple muscle groups at once and can burn a significant number of calories. Additionally, I would recommend incorporating some isolated exercises as well to target specific muscle groups.

In terms of frequency, I started with just one weightlifting session per week and gradually worked up to two or three sessions per week. This allowed me to let my muscles recover and build strength and endurance over time.

However, I want to emphasize that weightlifting should not be the only exercise you do for weight loss. A well-balanced routine that includes both weightlifting and cardio exercises, along with a healthy diet, will help you achieve the best results.

Overall, weightlifting can be an excellent tool for weight loss and building muscle mass, but it's important to do it safely and gradually. With patience and dedication, you'll be able to see your progress and reach your weight loss goals.

Good luck!

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