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Before marriage I decided to shed some weight (I had been always a fat guy till last few years). I started doing jumping jacks, brisk walking, jogging, push ups etc. Not a smart choice anyway, but I lost a few pounds before marriage but got stuck. I could not push myself to lose more. My wife got a fat husband, just a bit lesser than before. 🙂
I have read and followed the exercise and nutrition science religiously over last few years besides completing a personal training course. I have lost lots of fat permanently following the true path of fitness. For that, weight training has been the way to go, besides HIIT (high intensity interval training). It is not measured simply by the calorie lost, as indicated on the treadmill or gym cycle. Calorie lost in aerobics is actually not much different from calorie restricted by diet. Please keep in mind that you can never out-exercise a bad diet.
In weight training, the total no. of calories lost during exercise may be similar or perhaps not as much as moderate aerobics for the same tune frame. But there is a term called ‘afterburn’ (or EPOC – excess post-exercise oxygen consumption) where you lose calories for extended period of time even after exercise. By weight training your metabolism increases, insulin sensitivity improves, muscle mass increases (or preserved during calorie deficit for weight loss).
All these add up to aid in your fat loss goal. Moreover weight training specifically accelerates subcutaneous fat loss. Everybody around will notice it sooner and later. You will easily appreciate the fat loss whenever you look at mirror or try old clothes after even few weeks of weight training. Just see my change after few months of weight training…
For general fat loss and overall fitness goals you need not do endless biceps curls, lateral raises and crunches. These are important exercises, I am not definitely against them (in fact I do them, myself) but that is a different ball game altogether. Please understand the fact that for bodybuilders, powerlifters, crossfitters, obese guys starting out gym workout, boxer/martial arts or general fit guys trying to maintain it… All have different goals and their respective exercise pattern have to be different.
Even for women starting out exercise for fat loss, weight training is absolutely necessary. Don’t worry, you will not get bulky or muscular (you do not have that much testosterone naturally), you will get a much toned body after shedding fat. But gym and their trainers promote only the cardio for women. Don’t listen to them. You know the science. Make the best use of your knowledge and start lifting.
For newer and deconditioned guys starting out at gym weight or strength training at least for 2 to 3 times a week is recommended besides cardio exercise and diet (of course, that is the most important factor). Do you fall under this category? Then, read on for a comprehensive guide on weight training for newbies…
You need to focus on the larger muscles of the body like glutes, quads, lats, pecs etc. The workout should be full body per day. There should be 3 to 4 types of compound movements (like squat, deadlift, leg press etc. where more than one joints are involved) and rest isolated moves (single joint and muscle group). One tip for beginners is to prefer machines (as they restrict the movement as decided by machine and there is little chance of form break and injury).
We can start with machines and bodyweight exercises for optimum results and slowly move towards the dumbbell and barbell variations (free weights) as you learn this movement pattern. I shall elaborate on the individual exercises later. Please remember, dumbbells and barbells need lots of stabilizing actions by smaller muscles. For complete beginners in weight training workouts, these can be injury prone despite supervision.
Let us get down to business…
Lower body:
Compound movements:
Isolated movements:
By the way, you may omit last 3 isolated movements if time is a limiting factor.
Upper body:
Compound movements:
Isolated movements:
Anyway, in case of upper body exercises too, you may omit last 3 isolated movements if time is a limiting factor. (We are here to get fitter and not 20 inches arms like a steroid freak)
Just a finishing advice, don’t jerk the weights up and down. Try to lift slow and keep the lowering phase even slower and keep one second in peak contraction state. Also don’t rest for long between sets. 30 to 60 seconds rest periods are fine. (For heavy squat and deadlift you can take double of that)
Concentrate during workout, because it is an extremely injury prone sports if not done correctly. Also training should be done under guidance of a trainer for form check and guidance. A simple lack of concentration can do havoc and keep you in bed for days to come. Weight training is no child’s play…
Also, do not forget cardio workouts. They have several other utilities besides calorie burning. But for weight loss goals for newbies, weight training is the best bet. If you can incorporate one or 2 sessions of HIIT (instead of slow cardio) per week, that can be icing on the cake. You will lose fat even faster. But please do not forget proper nutrition and diet. If you cannot fix your diet, even hours of exercise will not help.
P.S. – This is just a starter post to sensitize you to the exercises for optimum fitness and weight loss for beginners. As you progress, weight training regimen has to change with time. I shall come up with more posts on details on the exercises.
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