Whether you are a beginner or a well-seasoned veteran needing alternate training methods to add variety, increase intensity, or overcome a frustrating plateau to lose weight, the following 5-part article will help you lose weight and achieve the best possible results in the shortest amount of time.
But before you read this below article, you should first take our FREE Fitness Analysis! You'll receive specific recommendations to lose weight based on your responses to our brief questionnaire. You'll also receive the new e-book, Big Fat Lies absolutely FREE of charge. Click here to get started and lose weight!
Select the Right Weight for Each Set
There is no definite answer to how much weight you should use, as it will differ each time you lift. The trick is to pick a weight that will challenge you for all your goal reps AND still allow you to use good, slow technique. For example, say you are trying to decide the proper weight for a set of 12 repetitions on the Dumbbell Shoulder Press.
Choose a light, conservative weight slightly heavier than your warm-up and do the set 12 times (repetitions or reps). When you come to your twelfth repetition, if you feel as though you can perform another repetition or two, while still using good form, you might as well do that (to further promote blood flow to the shoulder muscle). Since you know that the weight you chose was a little too light (your 12th repetition was not a challenge), next time choose a slightly heavier weight that will challenge you for all twelve repetitions, or whatever your goal number of repetitions happens to be.
Bottom line: you should always be intuitive and pick a weight that will challenge you for the next set based on what you just did, how you feel, etc. This will help you lose weight and get the best possible results!
Use Progressive Resistance
As your muscles adapt to a given exercise resistance (weight), that resistance must be gradually increased to stimulate further gains. The key to strength and muscle development is progressive resistance, which is also called "exercise progression," or "the overload principle." This is the gradual and continual addition of weight to the exercise over time, as the previous weights become too easy to lift, so that your muscles are continually forced to work harder and thus increase muscle strength and/or size (which will improve your metabolism and help you lose weight).
Be sure to check out Part Four for additional strategies to lose weight! And don’t forget to take our FREE Fitness Analysis for personalized advice to lose weight and to receive the new e-book, Big Fat Lies, absolutely FREE!
