METABOLISM

Lifting weights helps burn fat by raising your metabolism. When you strength train, you build more muscle and increase your muscle-to-body fat ratio, which is like adding fuel into the fat-burning furnace. The more lean muscle, the more efficient your body is at burning calories. In fact, lifting weights can help you burn more calories as you rest. After a session of weightlifting, you may continue to burn calories for a longer period than you would after a cardio session of equal duration.

WEIGHT MANAGEMENT

Adding strength training to your weekly workout routine, either by lifting weights or using resistance methods, can help you burn fat and keep weight off, according to MayoClinic.com. Depending on your weight and height, you can expect to burn about 10 calories per minute lifting weights. The added bonus: With every 3 lbs. muscle you gain, you burn approximately 120 extra calories a day.

PROGRAM PROTOCOL

The American College of Sports Medicine recommends including strength-training exercises at least twice per week, with a minimum of 48 hours of rest between workouts. Train each muscle group at least twice per week, utilizing a combination of free weights and machines for variety and effectiveness. For optimum fat-burning results, focus on eight to 12 repetitions per exercise.

EXECUTION

If you’re starting a weightlifting routine, have at least one session with a fitness expert or personal trainer. In general, start with weights that allow your to complete eight to 12 repetitions, with the last two reps being difficult to complete to obtain muscle fatigue. Breathe normally as you execute each movement through the full range of motion. Don’t hold your breath. Keep the movement slow and controlled. Try lifting the weight to a count of two and lowering it to a count of three or four.

ADDITIONAL BENEFITS

Weightlifting has many additional health benefits beyond fat burning and body sculpting.MayoClinic.com recommends a regular program of strength training for reducing signs and symptoms of diabetes, obesity, osteoporosis, arthritis and many other chronic conditions. Building stronger muscles can also help protect you injury, increase your balance and enhance your stamina.

REFERENCES

• MayoClinic.com: Strength Training: Get Stronger, Leaner, Healthier
• American Council on Exercise: So You Want to Spot Reduce
• American College of Sports Medicine: Strength Training for Women
• American Council on Exercise: Strength Training 101