Weightlifting for Weight Loss
January 28, 2021
weightlifting for weight loss

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With the simultaneous rise of Crossfit and Instagram, images of impossibly slim-waisted women lifting impossibly heavy weights have become ubiquitous. Is this real, and can weightlifting actually lead to weight loss?

Does weightlifting lead to weight loss?

Not exactly. It leads to something better: a healthier and more attractive figure. In this post you’ll learn about the three most effective weightlifting techniques and why you should do them.

Weightlifting may not lead to weight loss, but it can make you more attractive.

When it comes to physical attraction, proportions matter more than weight. That’s what makes weightlifting so effective. When you build muscle throughout your body, you see these changes:

  • improved hip-to-weight ratio
  • lifting of the butt
  • lifting the chest
  • improved posture

Because muscle weighs more than fat, and because fat takes a time to disappear, your weight may not initially change much when you start lifting. But if you look and feel awesome, who cares?

We’ve written about this before here. We should worry less about weight and more about our proportions:

Weightlifting reduces the waist


While 20-minute, high-intensity bodyweight workouts are best in the long run, weightlifting has undeniable benefits.

20 minutes a day using Power 20 is all people need to get in shape and stay there (along with the right diet, managing stress, etc).

But in terms of dramatic, fast changes, weightlifting can be even more effective in the short run. The two aren’t mutually exclusive. In the long run, 20 minute HIIT workouts like Power 20 are superior because they are less injury inducing and more convenient.

Weightlifting may not lead to weight loss, but it’s a more efficient use of time than cardio.

weightlifting for weightloss in jeans

You can lift weights in jeans. You really don’t need specialized clothes to go lifting, and because weightlifting sessions tend to be quicker than cardio sessions, you probably don’t need to change or shower afterwards.

Of course the hardest part is getting to the gym. While we can’t help get you there, we can help you minimize your time spent there. After all, we should be exercising to live, not the other way around.

Increasing muscles can help decrease fat. Here’s how it works.

There are two ways muscles can help decrease fat: by boosting the metabolism and by improving insulin sensitivity.

weightlifting tears

Lifting weights causes micro tears in muscle. When those tears heal, muscle grows and the metabolism speeds up.

When you lift heavy weights, you cause minor muscle trauma by way of millions of little tears. Immediately after finishing a weight training session, your body goes into repair mode. Repairing torn muscle tissue requires energy, and that energy may be taken partially from fat.

Building muscle also improves insulin sensitivity. Insulin is the hormone that shuttles energy in the form of sugar into our brain, muscles and organs.

But when we eat too much sugar, our muscles are the first to become “insulin resistant;” the insulin receptors stop working. The pancreas works overtime to produce more insulin, and we can eventually burn out our ability to produce insulin. This is diabetes.

On the road to diabetes (which 50% of American adults are currently on) we usually get fat. We get fat because our insulin isn’t working right, so sugar gets stored as fat instead of being used by muscles.

Building muscles can partially slow this process by increasing muscle sensitivity it insulin.

No, you won’t get too bulky .

Most women can life weights without bulking up. Their testosterone levels are different from mens’, making adding lots of muscle mass nearly impossible. What does happen is their legs look great, their butts get a lift, they look great in tank tops, and their waist shrinks.

Before we get into the actual mechanics of weightlifting, check out the benefits of weightlifting as summarized in this infographic from HealthCentral:

Weightlifting to lose weight

Ok, so now that you’re convinced, here’s what to do.

Start With Deadlifts.

All of these movements require careful attention to detail, but perhaps none more so than the deadlift. Do these when you’re not fatigued so you can adhere to good form; no cardio or other weights beforehand.

Do five repetitions in each set. Do three sets. Start light and perfect your form.


Move on to the Bench Press.

Finish with Squats

Do three sets with five repetition per set. Use weights that are heavy enough that you strain, but not so heavy that you cannot do all the reps.

Power 20Keep yourself and your loved ones healthy with Power 20’s Full Body Workout. These 20-minute workouts improve strength, balance, and metabolism. Get a new, 20-minute daily workout every day.