Why Is Weightlifting Good To Lose Weight: Does It Burn Belly Fat?

Can weightlifting help you lose weight and burn stubborn belly fat?

When trying to lose weight or build muscle, people often go for weightlifting; but is weightlifting good for weight loss?

There can be several good reasons behind picking up weights in the gym but to lose weight is perhaps the most common reason behind people picking up weights.

A healthy lifestyle, proper sleep, and regular exercise are the three key components in seeking positive results. 

For some people, losing weight may not be as easy as gaining it.

The desired result may take longer time than usual but you need to keep yourself motivated and keep lifting weights unless you shed a few pounds.

In this blog we will be discussing in detail the advantages of weightlifting and look for answers about is weightlifting good for weight loss?

Let’s have a look.

Is WeightLifting Good For Weight Loss?

If your only goal is to lose weight and you’re inclined towards weightlifting, then you must be wondering why is weightlifting good for weight loss?

Lifting weights comes under strength training which is an excellent way to burn calories and it helps you to maintain or even increase your muscles mass.

The reason behind lifting weights for weight loss is simple- muscles tissues burn more calories than fat.

It is the same reason because of which many of us do not see weight drops on a measuring scale even when our physical appearances change.

However, you need not panic when you see no significant drastic change on the weighing scale.

It is normal when our body fat decreases and muscles mass increases in a strength training program.

So, is weightlifting good to lose weight?

Be assured, lifting weights does reduce fats.

Now when you are almost convinced that weightlifting is one of the most effective ways to lose weight, let’s see some of the tips to keep in mind while lifting heavy to lose weight.

Tips To Lose Weight With WeightLifting

Weightlifting without proper planning will certainly take more time than usual to help you lose weight.

Following are a few tips that could help you lose weight in an efficient and hassle-free way.

#1. Know What Lifting Style Suits Your Goal

 Every individual has a different priority and goal and so it needs to be addressed individually.

Compound lifting works on various muscle groups at the same time and thus burns more calories in a short time. Such lifting involves more than one muscles group which is contradictory to what people do in isolation exercise.

Some of the compound lifting exercises are dips, presses, push-ups, pull-ups, squats, lunges, and deadlifts.

Although Compound lifting seems more effective, one cannot ignore the significance of isolation lifting. Isolation lifting involves you focusing on a single muscle group. It works best when you are trying to recover from an injury.

Both types (compound and isolation) of weightlifting is good for weight loss.

#2. Chose Quality And Not Quantity

 It doesn’t matter how much time one spends in the gym but what one does during their gym workout is of much importance.

Studies have proved that short but intense exercise burns more calories than lifting extra weight. 

Additionally, it reduces the risk of getting injured and can hamper overall workout results.

Hence, it’s better to choose the quality of the workout over quantity to get weight loss results.

#3. Set Goals That Are Realistic And Never Give Up

 It is conclusively seen that those who set some long-term targets regarding their weight loss have been more successful in the long run.

Remember folks Rome was not built in a day. Slow and steady wins the race.

Setting realistic targets and slowly achieving them is always wiser than setting impossible targets and then quitting in between.

Commitment and the endurance to get yourself is the key to achieving your desired goal.

#4. Eat A Healthy And Balanced Diet

Studies have significantly pointed out that protein alone can help build great muscles mass and improve overall physical performance. Many people even consider replacing meals with protein shakes for weight loss. However, it has its own pros and cons.

Only protein intake can disturb the balance of required nutrients in the body.

Healthy fats and carbohydrates are also essential sources of energy and should be consumed in a balanced way.

Some of the rich protein diets that go well with our weight loss program are tofu, eggs, nuts (almond, peanuts, and cashews), fish, milk, cheese, and yogurt.

#5. Add Cardio To Gain Maximum Benefit

 Weight loss benefits are sustainable for the long term if we combine cardio with strength training.

We need to burn at least 500-1000 calories daily to lose a pound or two in a week. 

Losing it alone with strength training can be an uphill task but when combined with cardio, it is easier to achieve the desired calorie-burning rate.

It is commonly believed that belly fats are the worst kind of fat to burn. Many people wonder how does lifting weights burn belly fats.  

We have decided to take this topic separately in the blog and let our readers know how lifting weights burn fat.

How Does Lifting Weights Burn Fat?

Lifting weights to build muscles is a common practice.

However, weight training can change the inner workings of cells and result in the shrinking of fat.

Normally, people prefer cardio over weightlifting exercises to lose weight. However, in some cases, weightlifting exercises could be actually more effective than cardio to shed some pounds.

Top 5 Weightlifting Exercises To Lose Belly Fat

 Weight and resistance exercises are important components of burning off belly fat.

Muscles burn more calories than fats when our bodies are at rest so having more muscles tone can help you burn more fats.

In a study, researchers have found that strength training can help burn fat. However, when you include it with weight training, it results in an increase in lean weight with decreased fat and can boost body metabolism.

Some of the common weight training exercises to reduce body fat are : 

• Kettlebell Swing
• Dumbell Overhead Lunge
• Squats
• Bench Presses
• Glute Bridge With Chest Presses

Belly fats are more common with growing age, but the effect of having them is far more disastrous than getting into your favorite pants.

Belly fats can cause hypertension, cholesterol, type 2 diabetes, breathing problems, and heart diseases.

The good news is you can get rid of belly fat and a lot of it can be done with weightlifting exercises.

Some of the weightlifting exercises to lose weight and burn belly fat are:

#1. Kettle Bell Swing

It is one of the best calorie-burning exercises.

Kettlebell swing engages your big fat-burning muscles like glutes, hips, and quads.

It also works great on your core muscles.

How To Do Kettle Bell Swing:

• Start with a stand position with your legs wide apart at a comfortable position.
• Now bend your hips and lift the kettlebell with both hands at arm’s length down in front of you.
• Rock the kettlebell slightly and hike it between your legs.
• Now squeeze your glutes thrust your hips and swing the bell towards your shoulder height.
• Reverse the move between your legs and repeat the movement.

#2. Dumbell Overhead Lunge

Dumbell overhead lunge hammers your core and gets it chiseled. It engages your back and glutes contribute to shoulder muscles and helps reduce belly fat as well.

How To Do Dumbell Overhead Lunge:

• Stand straight and grab a pair of medium to light-weight dumbbells.
• Carefully press the dumbbells overhead.
• Step forward into a lunge position, pause, and bring your feet together.
• Alternate your legs as you walk forward.

#3. Squats With Weights

Squats are the most recommended weight loss workout. It works on the lower body muscles and engages back and abdominal muscles for support. You can add dumbbells, kettlebells, or barbells.

How To Do Squats With Weights:

• If you are a beginner, start with a barbell of 65-75 pounds.
• Lightly grip the bar at shoulder-width apart.
• As you lift the bar, rest your hands on the clavicle and shoulders.
• Keep your feet at hip distance apart and lift the barbell off the rack. Take around 2 steps backward.
• Shift your weight on your heels and brace your abs as you begin to squat.
• Keep your knees as close to 90 degrees as possible but don’t push yourself too much.

#4. Bench Presses

It is the king of pressing movements.

Adding dumbbells or barbells with your bench press requires legs and a lot of upper body muscles which helps with reducing belly fat.

How To Do Bench Presses:

• Grab a set of dumbbells and lie back on the bench.
• With your shoulder-width apart, hold the dumbbells above your chest and create a 90-degree angle.
• Make sure that your arms are facing forward.
• E3xhale and push the dumbbells up and extend your dumbbells completely.
• Inhale and bring back the dumbbells towards your chest.

#5. Glute Bridge With Chest Presses

This is one of those exercises which involve every single muscle of your body.

From glutes, core to chest muscles this exercise allows your body to shape your body.

How To Do Glute Bridge With Chest Presses:

• To begin with, lie on your back with your feet hip-distance apart and hold your body weight by your chest.
• Push your pelvis towards the ceiling and bring it to the bridge position. Keeps your ribs aligned with the pelvis.
• Hold the bridge position and press the weights towards the ceiling.
• Lower the weights and complete the rep.

These stubborn fats are easy to gain but very difficult to lose.

Belly fats need a combination of a balanced diet, strength training and cardio exercises to burn them.

Not only is weightlifting good for weight loss but it also effectively reduces our belly fat.

However, if you are not into lifting weights, there are other exercises that can help you with weight loss.

Other Exercises To Lose Weight: Is It Better Than Weightlifting?

If you are someone who is not interested in lifting weights, you don’t necessarily have to force yourself.

There are certain exercises that can help you get rid of excess weight and get your dream physique.

These exercises include:

1. Aerobic or Cardio Exercises
2. High-Intensity Exercises
3. Abdominal exercises

let’s discuss it in detail

#1. Aerobic or Cardio Exercise

You must have heard of the benefits of cycling for weight loss. It is the most effective cardio for those looking to shed some pounds.

A 30 minutes aerobic or cardio exercise must be a part of your weight loss training program.

Studies have suggested that cardio exercise can help reduce belly and liver fat.

Some of the cardio exercises are:

• Quick pace walking.
• Cycling
• Swimming
• Rowing
• Biking

#2. High-intensity interval training (HIIT)

This is an exercise routine that involves short bursts of intense exercises mixed with a very short rest period. Researchers have conclusively proved that HIIT exercises help reduce body fat and control weight.

Some of the HIIT exercises are:

• Jumping Jacks
• Burpees
• Push-ups
• High knee
• Jump Squats

#3. Abdominal Exercises

Belly fats are generally found in the abdomen region and around the waistline.

It helps to tone up and flatten the stomach muscles.

 Some of the common yet effective abdomen exercises are:

• 60-second planks.
• Bicycle crunches.
• Abdominal crunches.
• Leg lifts

These exercises can help you lose belly fat but as compared to weightlifting exercises, the results might take a little more time to show.

Furthermore, strong commitment, strict discipline, and immense dedication are required in those seeking weight loss.

Apart from these exercises, a balanced diet is also essential to lose weight. Although weightlifting is good for weight loss, the contribution of a good diet also can’t be ignored. 

With so many options to eat it can sometimes become confusing to pick what to eat when lifting weights to lose weight. 

But food with low fat and carbs can definitely be helpful in cutting those extra fats.

Protein-enriched diets such as chicken, fish, egg, nuts, etc. can help you lose fat and build muscles.

So, is weightlifting good for weight loss?

Well, of course, it is but it’s up to you to decide whether or not you want it in your workout regime.

Moreover, weightlifting when combined with the right diet, works wonders to help you lose weight.

Bottom Line

By now you can answer does lifting weights burn belly fat or not.

Weightlifting not only strengthens and tones up our body but also helps us to lose weight.

The results are even highly effective if we combine weightlifting with a healthy diet and cardio program.

But it is always advisable to talk to your doctors before making any major changes in your diet and fitness routine especially if you have a pre-medical condition to worry about. 

So what are you waiting for, go and smash some weight and achieve your desired physique as weightlifting is great for weight loss.

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