Fitness Blog

Weights For Weight Loss

Many people are looking for quick and effective ways to lose weight. There is a lot to be considered when losing weight, and the basics are a healthy diet and an active lifestyle. It is often assumed that cardio workouts are the best for losing weight, however, this is not necessarily true. For losing fat, weight training is an excellent choice of workout.

Calorie Burning

The beauty of weight lifting, is that during a workout you burn calories. However, with most workouts, when you finish exercising, you finish fat burning. With weight training, you keep burning those calories for up to 72 hours after you have finished your workout; this is called the after-burn effect.


In addition to calorie burn, weight lifting can also be great news for improving bone density, making the risk of osteoporosis much less than people who don't lift. It can also aid in reducing the risk of cardiovascular disease and type 2 diabetes.

Body Shape

Weight lifting increases your metabolism and burns fat, as well as increasing muscle tone and strength. This encourages your body shape to change more quickly. You're not bulking up, you're improving muscle tone and slimming down. Seeing results will help to keep you motivated, keeping you fitter and healthier for longer.


Building muscle requires protein, so a protein rich diet is great for weight lifters. Fish, eggs, lean meat, nuts and beans are a great option, with 2-3 portions per day, being the ideal. Protein is a great food for keeping you fuller for longer, making it a great choice to prevent that sugar binge in the evening. Diet is vital for optimum results.


You need to ensure your alignment is correct for lifting, so it may be worth a session or two with a personal trainer to give you some pointers, or watch yourself in front of a mirror to ensure your hips remain tucked and your posture is correct.

Ideally, you want to be lifting heavier weights to see results quickly. 'Heavy' is different for everyone. You should be able to manage about 7 or 8 repetitions of each exercise. If you are finding this easy, you need to up your weight, and be aware, you'll need different weights for different muscle groups for maximum results.

So get started on your weight lifting and watch your body shape and composition improve beyond compare. Why not treat yourself to some new gym wear to motivate you for your new strength training workout? Visit for a stunning collection of gym clothing.


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