Weight Training for Weight Loss

a caveman doing workouts with heavy weights
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A common misconception is that weight training causes you to gain weight and that cardio is the essential element for weight loss. As any caveman could tell you, that’s not the case at all.

Although you may experience an initial weight gain as you begin strength training, a long-term commitment to a weight-lifting program causes a decrease in body fat and an increase in muscle definition.

Training Features

The types of weight training methods you use do not necessarily affect how much fat you burn. It is untrue that higher rep counts target body fat better than heavier loads with lower rep counts.

Heavier weights with moderate 8 to 12 rep counts can be just as effective as sets with light weights and repetitions of 20 or more. If you want to avoid bulking up, you may consider decreasing the load amounts during training.

Metabolism Boost

By building more muscle mass during weight training, you increase your metabolism to burn more calories even at rest. For every pound of muscle you obtain, you burn approximately six calories per day.


As you might suspect, fat is not as energetic. For every pound of fat you have, you burn about two calories per day.

Muscular individuals burn off calories during rest and exercise at a much higher rate than those with higher body fat percentages.

Solutions for Weight Loss

A weight training program for weight loss should be done a minimum of three days per week. Perform one to two sets of each exercise and keep rep count to a maximum of 12. You should work all areas of the body, not only those you wish to target.

Spot reduction is a myth. Exercising a certain part of the body does not remove fat in only that area. Instead include weight training exercises that target the upper body, lower body and core.

Follow a calorie controlled diet and perform 30 minutes of cardio daily as part of your weight loss plan. Keep up with your weight training program even after you lose weight to keep body fat percentage low.

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Do you like healthy WORKOUTS? Keep following our MOVE section by any means.
Miko Cavemen

MIKO is a vigorous young man who can be very clever… with a spear!

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