How to Burn Belly Fat With Weight Training

Weight training is typically one of the most effective ways to burn off body fat and as well as gain muscles. Many people especially women avoid weight training simply because they believe weight training is for men and they do not want to appear too muscular. The truth is if done properly, you can reap a huge benefit from weight training.

Weight training is not just about body builders lifting heavy dumbbells, it is the combination of repetitive exercises and resistance such as resistance bands, weight machines and free weights to improve muscular endurance, strength and burn body fat. This means by exercising regularly and following a combined programme that includes both resistance and cardio training, you can enjoy long term health benefits and get yourself into an awesome shape.

According to a study by HSPH researchers, combining weight training and aerobic activity would lead to the most optimal results. Aerobic exercise by itself was associated with less weight gain compared with weight training.

Starting a Weight Training Program

Weight training is an important part of any fitness program and when combined with aerobic exercise, weight training can increase your strength and muscle tone, improve your bone density and help you lose fat.

Being new to weight training can be confusing and sometimes intimidating, you should consider working with a fitness trainer or an expert to learn proper form and techniques that'll help avoid the risk of injury and get the most benefits out of it.

You should understand that weight loss takes more than just burning calories during a single workout—it requires building metabolism-boosting muscle. Therefore, to burn a large amount of belly fat, the first thing you should do is to hit the wight first. The first thing many people do during weight training is to hit the cardio machines first, and by they time they hit the weight, they would have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.

many of us do is to hit the cardio machines first, and by the time we hit the weight, we have already lost the strength. Nick Tumminello, owner of Performance University International advised to hit the weights first when you have more strength, as you'll be capable of lifting heavier weights as this would help you burn fat just about everywhere in your body, including your belly.

Research has shown that training with heavy weights (80-85% of 1RM) increases metabolic rates over the following several days, burning hundreds more calories over this time than workouts performed with lighter weights (45-65% of 1RM).

Furthermore, compound lifts like squats and deadlifts are especially effective in this regard because these types of lifts burn the most post-workout calories.

Fitness is not about being better than someone else… It’s about being better than you used to be

How To Start? 

Warm up with five to 10 minutes of stretching or brisk walking. Then choose a weight or resistance level heavy enough to tire your muscles after 12 to 15 repetitions.

With the proper weight, a single set of 12 repetitions can build muscle efficiently in most people and can be as effective as multiple sets of the same exercise.

To give your muscles time to recover, rest one full day between exercising each specific muscle group, and remember to complement weight training exercises with aerobic activity.

The Department of Health and Human Services recommends incorporating strength training exercises of all the major muscle groups into a fitness routine at least two times a week, and at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous aerobic activity a week, or a combination of moderate and vigorous activity.

Chest press

The chest press is an exercise you can do with dumbbells to strengthen the pectoral muscles in the front of your chest, some of the shoulder muscles, and the triceps muscles in the back of your upper arms.

Lie on your back with your knees bent and a dumbbell in each hand. Hold your upper arms perpendicular to your body and your forearms perpendicular to the floor. Slowly press the weights upward until your elbows are almost straight. Be careful to avoid locking your elbows into a straight position.

You'll feel tension across your upper chest. Return to the starting position slowly, being careful not to drop your elbows below the surface of the bench. Repeat.
Although the chest press is usually done lying on a weight bench, you can also try it lying on the floor.

Bent-over row with dumbbell

The bent-over row is an exercise you can do with a dumbbell to strengthen the muscles in your upper back and the back of your shoulder.

Start with one knee resting on a weight bench. Lean forward, supporting yourself with your hand. Hold a dumbbell in your other hand, letting your arm hang straight below your shoulder. Slowly raise the weight until your elbow lines up just below your shoulder.


You'll feel tension in the back of your shoulder and the muscles across your upper back. Then slowly lower the weight to the starting position. Repeat.


You can also do the bent-over row without a weight bench. Stand with your feet comfortably apart. Then bend your knees and lean forward at the hips.

Triceps extension

The triceps extension is an exercise you can do with a dumbbell to strengthen the triceps muscle in the back of your upper arm.

Lie on your back with a dumbbell in your hand. Point your upper arm toward the ceiling, with your elbow bent to 90 degrees. Slowly straighten your elbow, moving the weight upward. Avoid using momentum to force your elbow straight.

You'll feel tension in the muscles in the back of your upper arm. Then slowly lower the weight to the starting position. Repeat. If necessary, use the opposite hand to help keep your arm in a 90-degree position during each extension.

You can do triceps extensions lying on a weight bench or on the floor.

Biceps curl with dumbbell

The biceps curl is an exercise you can do with a dumbbell to strengthen the biceps muscle in the front of your upper arm.
Stand up straight with your feet about shoulder-width apart and your knees slightly bent. Hold the dumbbell with your palm facing upward. Slowly curl the weight up by bending your elbow, keeping your elbow close to your body.
Then slowly lower the weight to the starting position. You'll feel tension in the muscles in the front of your upper arm. Repeat. For best results, don't swing your arm or elbow. Keep your wrist straight and rigid.
For a core and stability challenge, work both biceps at the same time by alternating arms during the exercise.

 

Knee extension

The knee extension is an exercise you can do with an ankle weight to strengthen the quadriceps muscle in the front of your thigh.
Secure an ankle weight to your ankle. Then sit on a chair or weight bench, with your feet dangling in a relaxed position. Slowly straighten your knee, pause, and then return to the starting position. Repeat. Keep your movements smooth and controlled, and be careful not to snap or lock your knee into extension.
You can do the same exercise with a knee extension machine.

 Leg press

The leg press is an exercise you can do with a weight machine to work various muscles in the lower body, including the quadriceps muscles, the gluteal muscles, the hamstring muscles and the calf muscles.
Adjust the seat of the machine so that your legs are comfortably bent to about 90 degrees. Avoid bending your knees too deeply, which will place too much stress on your knees. Place your feet on the platform about shoulder-width apart, and grasp the handles with your hands.
Slowly straighten your knees, being careful not to arch your back. Avoid using momentum to force your knees straight. You'll feel tension in the muscles in your legs and buttocks. Return slowly to the starting position. Repeat.

Hamstring curl

The lying hamstring curl is an exercise you can do with a weight machine to strengthen the hamstring muscles in the back of your thighs.
Lie face-down on the weight bench. Position the pad just above your ankles. Slowly bend your knees, pulling your feet toward your buttocks. Only go as far as you can without feeling your pelvis or spine move. You'll feel tension in the back of your thighs. Then slowly return to the starting position. 
Repeat.
When you are doing lying hamstring curls, use the handgrip for support only. Let your leg muscles do most of the work. Don't pull with your arms or arch your neck or lower back.

Pushup

Weight training includes exercises that use your own body weight for resistance. The pushup, for

example, strengthens the pectoral muscles in the front of your chest, the shoulder muscles and the triceps muscles in the back of your upper arms.

Position yourself on your hands and feet with your eyes facing the floor. Place your hands slightly greater than shoulder-width apart and your feet comfortably apart. Slowly bend your elbows and lower your chest until your chin reaches the ground.

You'll feel tension in the muscles in your back, abdomen and upper arms. Then slowly return to the starting position. Repeat.

If a pushup is difficult for you to do, try a modified push-up. In this exercise, perform a pushup while keeping your knees on the ground.
When you're doing pushups, be careful not to let your back or hips sag down or arch up. Keep your movements smooth and controlled.

Calf raise

The calf raise is a body resistance exercise that strengthens the calf muscles in the back of your legs.

Stand with your feet slightly spread apart, your abdominal muscles tight and your back straight. Slowly rise up onto your toes, as shown here. Pause, and then return to the starting position. Repeat.

For greater challenge, hold dumbbells at your sides with your palms facing your body while you rise up onto your toes.

Squat

The squat is a body resistance exercise that strengthens several muscles, including the quadriceps muscles in the front of your thighs and the hamstring muscles in the back of your thighs.

Stand with your feet slightly greater than shoulder-width apart and your toes pointing ahead. Slowly descend, bending through the hips, knees and ankles. Keep your back in a neutral position, and don't let your knees roll inward or outward.

Stop when your knees reach a 90-degree angle. You'll feel tension in your legs and buttocks. Then return to the starting position. Repeat. If you can't bend your knees to a 90-degree angle, simply go as low as you can.

For greater challenge, hold dumbbells at your sides with your palms facing your body while you squat.


Even if you don't care about having six-pack abs, weight training can make a big difference in your fitness plan. Studies show excess belly fat is unhealthy. Having a large amount of belly fat increases the risk of cardiovascular disease, type 2 diabetes, colorectal cancer and sleep apnea.

With weight training, you can burn as many fat as possible—it just takes effort and patience.