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Weight Lifting Tips


These weight lifting tips will help you gear your workouts towards weight loss. When approaching strength training, there are generally two end results that are desired. We are either bulking, or cutting depending on what we plan to achieve.

Bulking involves the use of weights to build muscle. If this is the desired result, the diet needs to also change to reflect these goals. Someone who is attempting to lose weight will focus more on cutting than bulking. If the desired goal is bulking, you will need to increase the amount of calories being consumed. The source of the calories and the intensity of the workouts will determine the success of your bulking phase. The goal here is to add muscle not extra fat. For optimum results it is best to determine your BMR (Basal Metabolic Rate) and add 500 calories. You want to add good calories to your diet to increase your results (avoid chips, soda, and empty calories in general). BMR uses age, weight, and height to determine the minimum amount of calories that need to be consumed in order for your body to function properly.

Cutting is the process of weight lifting for the purposes of losing weight. In this case the BMR is calculated and 300-500 calories are subtracted from the result. The main goal here is to focus on maximum fat loss. It is important not to implement crash diets, they may hinder your results. If not done properly, muscle tissue will be lost while cutting. You don't want your hard work to go to waste. In order to conserve as much muscle tissue as possible, slowly decrease the amount of calories consumed. Measure your bodies reaction and proceed from there (healthy weight loss is 1 pound a week or a decrease of 500 calories a day). The calorie deficit can be created by adding aerobic exercise or simply by cutting back on what you eat.

The Basal Metabolic Rate calculator is an estimate of the amount of calories the body needs to maintain current weight. In order to achieve weight loss, there needs to be an increase in activity or a decrease of calories consumed. You generally want to decrease calories by 500 for healthy weight loss.

 

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