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Table of Content
- Introduction
- How to Perform a 3 Day Weight Lifting Routine for Weight Loss
- Step by Step Guide
- Tips for an Effective Weight Lifting Routine
- Solution to Common Weight Lifting Routine Problems
- FAQs
- Pros and Cons of a 3 Day Weight Lifting Routine for Weight Loss
How to Perform a 3 Day Weight Lifting Routine for Weight Loss
Before we dive into the routine, it's essential to understand that weight lifting alone won't help you lose weight. You need to follow a calorie deficit diet along with regular cardio sessions to see significant results. The 3-day weight lifting routine for weight loss follows the push-pull-legs split. This means that you will be targeting specific muscle groups on different days. The push day focuses on chest, shoulders, and triceps, the pull day targets back, biceps, and forearms, and the leg day works on lower body muscles.Step by Step Guide
Day 1 - Push Day- Warm-up for 10 minutes with a light cardio exercise
- Bench Press - 3 sets of 8-10 reps
- Shoulder Press - 3 sets of 8-10 reps
- Tricep Dips - 3 sets of 10 reps
- Lateral Raises - 3 sets of 10 reps
- Chest Fly - 3 sets of 10 reps
- Warm-up for 10 minutes with a light cardio exercise
- Deadlift - 3 sets of 8-10 reps
- Bent Over Row - 3 sets of 8-10 reps
- Bicep Curls - 3 sets of 10 reps
- Lat Pulldown - 3 sets of 10 reps
- Reverse Fly - 3 sets of 10 reps
- Warm-up for 10 minutes with a light cardio exercise
- Squats - 3 sets of 8-10 reps
- Lunges - 3 sets of 8-10 reps
- Calf Raises - 3 sets of 10 reps
- Leg Press - 3 sets of 10 reps
- Leg Extensions - 3 sets of 10 reps
Tips for an Effective Weight Lifting Routine
Here are some tips to keep in mind while performing a 3-day weight lifting routine for weight loss:- Start with light weights and gradually increase the intensity
- Focus on proper form and technique
- Take rest days to allow your muscles to recover
- Incorporate compound exercises that work multiple muscle groups
- Stay hydrated and fuel your body with nutritious food
Solution to Common Weight Lifting Routine Problems
Some common problems that people face while following a weight lifting routine are muscle soreness, plateaus, and lack of motivation. Here's how you can tackle them:- Stretch before and after your workout to prevent muscle soreness
- Keep changing your routine to prevent plateaus
- Find a workout partner or join a fitness community to stay motivated
FAQs
Q. Can I perform this routine at home?A. Yes, you can perform this routine at home if you have access to weights, resistance bands, and a bench or stability ball. Q. How many calories can I burn with this routine?
A. The number of calories you burn depends on various factors such as your weight, intensity, and duration of the workout. On average, you can burn 200-300 calories per session. Q. Can I perform this routine while on a low-carb diet?
A. Yes, you can perform this routine while on a low-carb diet. However, make sure to fuel your body with enough protein and healthy fats to support your workout.
Pros and Cons of a 3 Day Weight Lifting Routine for Weight Loss
Pros:- Builds lean muscle
- Burns calories and aids in weight loss
- Improves overall fitness and strength
- Targets specific muscle groups for balanced development
- May require access to a gym or weights
- Can lead to muscle soreness and fatigue
- May not be suitable for people with certain medical conditions
