How Weight Training Helps You Lose Weight and Body Fat

Weight Training is one the best tools to lose weight and body fat simply because weight training helps build lean muscle mass which further helps enhance metabolism. (Faster your metabolism easier it will be for you to lose weight and body fat)

Besides losing weight and body fat, weight training has other health benefits like it can help enhance bone density thereby reducing chances of osteoporosis and arthritis, this is specially helpful for women who are more prone to joint disease.

Lot of women do avoid weight training thinking that they will become big muscular like men but thats not true because in order to get big and bulky like men you need to produce a lot of testosterone in your body, a female body can’t produce a lot of testosterone and hence can never look big (unless they are on male hormones).

Even men that you see in fitness magazines who are unnaturally big, bulky and muscular is not because of heavy weight lifting but primarily because of excessive usage of male hormones & other chemicals.

Hence as long as you do weight training naturally it will only make you look leaner, fitter and healthier.

Following weight training exercises are extremely effective for weight loss and fat loss provided you combine it with a healthy diet –

1. Dumbbell Snatch

2. Wide Stance Squats

3. Overhead Dumbbell Squats

4. Barbell Lunges

5. Deadlift (Barbell)

Extra Exercise – 

6. Overhead Side Bends – Added here to help strengthen core muscle which are abs,obliques and lower back muscle.

These particular exercises are effective for weight loss because –  

A) These are compound exercises which workout multiple body muscle groups together, working out multiple muscle groups together burn more calories which is extremely essential for weight loss.

B) Weight Training not only helps burn calories when you exercise but even when you are not exercising, because muscles need at least 24 – 48 hours to recover and recuperate you are burning calories for next 2 days even when you are not exercising.

C) Helps build lean muscle tissue, muscle is metabolically an active tissue and more the amount of lean muscle tissue you have faster will be your metabolic rate or calorie burning capacity, these compound exercises are perfect for building lean muscle tissue.

D) Helps increase natural testosterone level which plays a very vital role in weight loss , studies indicate men with high natural testosterone level find it a lot more easier to lose weight and body fat.

Of course not to forget healthy nutrition which is more important for weight loss and fat loss ….no amount of workout will help if you don’t correct your eating pattern.


Raghav Pande is an India based Fitness Consultant

He is a Certified Fitness Trainer, Sports Nutritionist and the Winner of “You Tube Next Trainer”

Click here for Body Transformation Program

E mail –