Lifting Plan for Losing Weight: What You Need to Know
Lifting weights is a good way to lose weight, as it helps you use calories, make muscle, and make your metabolism faster. Here is a possible lifting plan for losing weight that you can do for four weeks. It has three whole-body workouts per week, with one rest day between each time. You will need to go to a gym with bars, weights, and machines.
Workout A
- Warm-up: 5 minutes of light moving, such as running or jumping
- Squat: 3 times of 10 times, with 60 seconds of rest between times
- Bench Press: 3 times of 10 times, with 60 seconds of rest between times
- Bent-over Row: 3 times of 10 times, with 60 seconds of rest between times
- Leg Curl: 2 times of 15 times, with 45 seconds of rest between times
- Triceps Pushdown: 2 times of 15 times, with 45 seconds of rest between times
- Biceps Curl: 2 times of 15 times, with 45 seconds of rest between times
- Cool-down: 5 minutes of stretching, focusing on the big muscle groups
Workout B
- Warm-up: 5 minutes of light moving, such as running or jumping
- Deadlift: 3 times of 10 times, with 60 seconds of rest between times
- Overhead Press: 3 times of 10 times, with 60 seconds of rest between times
- Lat Pulldown: 3 times of 10 times, with 60 seconds of rest between times
- Leg Press: 2 times of 15 times, with 45 seconds of rest between times
- Lateral Raise: 2 times of 15 times, with 45 seconds of rest between times
- Face Pull: 2 times of 15 times, with 45 seconds of rest between times
- Cool-down: 5 minutes of stretching, focusing on the big muscle groups
Workout C
- Warm-up: 5 minutes of light moving, such as running or jumping
- Lunges: 3 times of 10 times per leg, with 60 seconds of rest between times
- Incline Dumbbell Press: 3 times of 10 times, with 60 seconds of rest between times
- Dumbbell Row: 3 times of 10 times, with 60 seconds of rest between times
- Leg Extension: 2 times of 15 times, with 45 seconds of rest between times
- Cable Crossover: 2 times of 15 times, with 45 seconds of rest between times
- Hammer Curl: 2 times of 15 times, with 45 seconds of rest between times
- Cool-down: 5 minutes of stretching, focusing on the big muscle groups
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