Can Lose Weight Just Lifting Weights

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26-year-old Sian Ryan shunned all cardio but over the course of two years, she slimmed down significantly, dropping six dress sizes and becoming a qualified personal trainer.

It was after her boyfriend of 18 months broke up with her that Ryan found the motivation she needed to hit the gym.

Cutting And Losing Weight Without Cardio

“At first I went to the 24-hour-gym at night so no one could see me. I needed something to get me out of the house.”

“I threw myself into it and was feeling so much better. I wasn’t thinking about my ex, I was just getting stronger and better, ” she says.

“Weightlifting completely changed my whole thought process. I fell in love with it. The thought of getting stronger, more empowered and feeling better in myself was such a good feeling.

Why You Should Be Lifting Weights If You Have Type 2 Diabetes

Ryan counted macros, making sure to get her macronutrients (protein, fat and carbs) in the right ratio. But her diet is all about moderation, meaning she still has pizza sometimes.

“I actually lost more weight eating 2, 000 calories than 1, 000, ” she said - as you build muscle, your metabolism increases meaning you burn more calories over the course of the day but can also eat more.

And now Ryan wants to spread the message that if you, like she did, feel daunted by or simply hate the thought of running or spin classes, you shouldn’t force yourself to do them because you’ll only end up hating exercise.

Calories Burned Lifting Weights For 30 Minutes

To her 35, 000 followers on Instagram, Ryan is an inspiration. The key to fat loss, she says, is consistency and not giving up just because you’ve had a less than healthy day.

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Resistance exercise like lifting weights, in combination with a calorie deficit, helps burn fat and reduce body fat percentage, according to a study published April 11 in Obesity Reviews.

Weight Training For Weight Loss

Researchers from Edith Cowen University in Australia and the University of Caxias do Sul in Brazil analyzed data from 4184 total participants across 116 published studies on exercise and weight loss to find out if resistance training like lifting weights might aid weight loss.

They found that combining resistance training with calorie reduction was an effective weight loss strategy, leading to an average of 12 pounds of weight loss.

The findings debunk the myth cardio exercises like running or HIIT are the only way to lose weight, according toPedro Lopez, lead researcher and PhD student at Edith Cowen University.

Weight Lifting For Weight Loss

Usually when we talk about obesity, body composition or weight loss, we only hear about aerobic exercise, he said in a press release.

The research could help provide an alternative to cardio exercise like running, which can stress the knees and other joints, so more people can benefit from exercise, including people with obesity looking to lose weight, Lopez said.

Weight loss in the study was tied to a calorie deficit, or eating fewer calories on average than you burn off with exercise.

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Experts say that while a calorie deficit is essential for weight loss and fat burning, methods of creating a calorie deficit can vary. Strategies to cut calories include tracking what you eat, reducing portion sizes, adding more high-volume foods like veggies, or trying a diet that helps you eat less by other means such as low carb or intermittent fasting.

A calorie deficit can also come from adding more physical activity to your day, from walking to gym sessions, although exercise alone is rarely enough for long-term weight loss, previous research suggests.

The most recent study also found resistance training was most effective for building muscle, as well as maintaining muscle during weight loss.

How To Start Lifting Weights: 11 Beginner Strength Training Tips

Typically when people seek to lose weight, the goal is to lose body fat, not lean mass such as muscle. Muscle tissue is important not just for strength and athleticism, but also metabolic health.

The more muscle you have, the more calories you burn, which means weight lifting is a great way to build your metabolism over time, according to personal trainers. It's also a myth that weight lifting makes you bulky without trying, since muscle takes time and effort to build.

Other evidence-based benefits of strength training include a stronger heart and joints, more confidence and better body image, andlower risk of illnesses like cancer and heart disease.

Weight Lifting For Women: Why Women Should Lift

You don't have to be a gym rat to get started with dumbbells, barbells or kettle bells, either — you can learn to lift weights even without prior strength training experience, according to personal trainers.

No matter what equipment you use, strength training exercises can be scaled to your experience and skill, so you can make the most of your workouts regardless of your fitness level.There's no one perfect way to transform your body composition, so if cardio just isn't your cup of tea, you might be wondering if lifting weights is a good way to burn fat. First off, know that finding what works best for you is the key to weight loss — and then being consistent about your routine. Weightlifting is a good choice for weight loss, if that's your favorite workout to do — and for a number of other reasons, like the metabolism-boosting effect it has on your body. But how exactly does weightlifting lead to weight loss, and how often should you do it? Will you still need to do cardio on top of your weightlifting routine?

Lose weight by lifting weights, and you'll do it while getting stronger at the same time. That means, yes, with the right routine, you can build muscle and burn fat simultaneously. In fact, building muscle can actually help you lose weight by increasing your metabolic rate to help you burn more calories when you're at rest. To explore all the ins and outs of weightlifting for weight loss, spoke to Tiffany Chag, MS, RD, CSCS, a sports performance specialist and sports dietitian at the Hospital For Special Surgery's Tish Sports Performance Center.

Can Weight Lifting Help With Weight Loss? An Expert Pt Explains

It is absolutely fine to only lift weights to promote fat loss, Chag told . (If you despise running, take a moment to celebrate. Now back to burning fat.) However, if you're trying to burn fat

, you won't want to cut out cardio completely. Adding some cardiovascular work and making small changes to [your] diet will create a more well-balanced routine and may lead to faster results, she said.

But if cardio really isn't your thing, lifting weights alone is absolutely fine; actually, it's great, Chag explained. But adding in cardio and modifying [your] diet will be even better.

Weight Lifting Results After 1 Month For A Female

As we mentioned earlier, there's so much information going around, it's hard to differentiate between workouts that will help you achieve your goals and ones that just look cool. According to Chag, there's no one best way to lose fat.

In general, the best workout is really one you enjoy doing, she said. If you don't like something, you're less likely to do it, so find something you enjoy and start there. To lose body fat, Chag recommends starting with a combination of strength training, cardio, and eating healthy.

Now that you have a general idea of what you should do to lose body fat, you're probably wondering what exactly your weekly workout regimen should look like. Here are a few tips:

Burn Fat While Gaining Muscle: Weight Training For Weight Loss

As Chag mentioned earlier, you can lose fat with weightlifting alone. But if you want quicker results, she recommends doing cardio and eating healthy foods as well. When trying to change our body composition, increase lean muscle, and decrease fat mass, taking a moment to look at what we eat is absolutely a part of the equation, she said. However, cutting out entire food groups, like carbs, isn't necessary.

Losing fat may not happen overnight, but now you've got a game plan; time to implement it! Here's an eating plan you can follow and a four-week strength-training program that will help you burn fat and build muscle.

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