Strength Training for Weight Loss Advanced Strength Training for Weight Loss Routine
What are the best exercises to lose weight? Or what are the most effective weight loss exercises?
I have covered the basic principle of weight loss and weight gain, I have also covered the mechanisms of strength training that can help promote weight loss and I have outlined a structure of an advanced strength training program for weight loss.
The next question that stands out is the best exercises to lose weight or what are the most effective weight loss exercises?
The answer to that is not that difficult and I need to refer back to the discussion from before when I outlined the mechanisms for weight loss.
Remember, the different mechanisms
- maximizes energy expenditure
- stimulates the muscle metabolism
- promotes testosterone and growth hormone secretion
In order to determine the best exercises for weight loss, the strength exercise needs to fulfill the criteria maximize energy expenditure, stimulate muscle metabolism and promote the secretion of growth hormone and testosterone.
Let’s answer the questions one by one
What strength exercises maximize energy expenditure?
Very simple the more muscle mass is involved, the more energy is required to perform the exercise. These exercises involve more than one joint and are those type of exercises most people don’t like and don’t do.
What does that mean?
Let’s imagine a strength exercise that doesn’t involve a lot of muscle mass, like Lateral Raises, Biceps Curls, Triceps Extensions, Butterfly, etc
The next category of exercises are those that involve more muscle mass, such as Bench Press, Shoulder Press, Pull Ups, Leg Presses, etc
The strength exercises that involve most muscle mass are Squats, Deadlifts, the Standing Shoulder Press or Military Press and to a certain extent combined exercises such as Thrusters, Back Squat to Neck Press, Front Squat to Shoulder Press.
What about Olympic Lifts? Are the Olympic Lifts an effective weight loss exercise?
Yes and no.
If you read any of my articles before, you know, that I like the Olympic Lifts and I have outlined the benefits of the Olympic Lifts in different articles
However, the Power Clean offers a lot of benefits for strength and power development on the other side, the Olympic Lifts require a high level of skill and coordination. For that reason, the application as an effective exercise weight loss is limited.
Let me explain.
Due to the high level of coordination and skill required, it is very difficult to perform multiple repetitions of the Olympic Lifts, without a substantial technical breakdown.
The technical breakdown will result in the inability to complete the repetitions without practicing a flawed technique or completing the set safely.
If you want to use the Olympic Lifts in your strength training program for weight loss it does require some modification. For example performing Cluster Sets or complexing the Olympic Lifts with another exercise.
So, back to the topic, what strength exercises maximize energy expenditure?
Strength exercises that involve more muscle groups tend to be the most effective weight loss exercises.
What strength exercises stimulate muscle metabolism?
The muscle metabolism is stimulated by 2 factors
- The mechanical tension on the muscle
- The time of the mechanical tension, also known as time under tension (TUT)
Whilst the time under tension isn’t influenced by the type of strength exercise you are doing, much rather for how long or how short you do it.
The mechanical tension is influenced by the load.
And also here, the same principle applies as for the strength exercises stimulate muscle metabolism, the more muscle mass involved, the heavier loads you can lift, the higher the mechanical tension.
What does that mean?
The same as before, multi-joint movements, also called compound movements, squats, deadlifts, presses, pulls and lunges.
What strength exercises promotes testosterone and growth hormone secretion?
I have outlined that to naturally promote testosterone secretion and to promote growth hormone secretion, you need to employ different strategies.
To promote testosterone production and secretion, you need to train with higher intensities (above 80% 1 RM) and lower repetitions (4 – 6 reps) with complete rest between the sets (more than 2 minutes) and exercises (more than 3 minutes).
Whilst to promote growth hormone secretion, you need to train with lighter intensities (above 60 – 75% 1 RM) and higher repetitions (8 – 12 reps) with incomplete rest between the sets (60 – 90 seconds) and exercises (less than 3 minutes).
To promote natural testosterone production and secretion there are only 2 strength exercises that could show through scientific studies, that they are able to do that.
Can you guess?
Yes, Squats and Deadlifts.
The idea behind that is pretty simple, no other exercises allow such high total loads to be lifted as the Back Squat and the Deadlift.
For the secretion of growth hormones, studies could show that multi-joint, as well as single-joint exercises, are able to achieve that. Scientific studies indicate, that the time under tension, with the resulting total accumulation of lactic acid, seemed to be the main driver for those reactions.
In order to maximize growth hormone secretion, you can add a few single-joint strength training exercises, while the main part of your strength training program should be based around multi-joint strength exercises.
Concluding What are the best exercises to lose weight or what are the most effective weight loss exercises?
It can’t be all about Squats, Deadlift, Pressing and Pulling, that would be too simple, right?
There are two answers to this question
Ok, by now you might be tired of me sharing the mainstream and popular articles, that is a bit less in-depth, however, in my opinion, they indicate that there seems to be a paradigm shift also for the everyday training people, how strength training programs for weight loss should be designed.
This article sums up the idea of big lifts for weight loss 5 Strength Moves You Need to Do If You Want to Lose Weight
Full Body vs Split for Fat Loss – What is better?
The last question left, what is better for weight loss, a full body routine or a split routine?
Whilst the benefit of each approach have been outlined in various articles, such as
My approach to the question Full Body vs Split for weight loss is straight-forward and based on everything I have outlined before in this article.
If you chose to train up to 3 times a week, you are very well off with a full body routine.
If you chose to train 4 or more times a week, you need to split your training otherwise you would allow enough rest, not only for the body part but also for your passive structures and nervous system.
However, whether you chose for a full body routine or a split routine, it should still be based around the main exercises (Squats, Deadlift, Pushing and Pulling), don’t end up with 4 single-joint exercises per body part as the ideal strength training program for weight loss.
Concluding Only 3 Things You Need To Know about Strength Training and Weight Loss
If you want to lose weight or better lose body fat, you need to engage in a strength training program that
- Maximize energy expenditure
- Stimulate your muscle metabolism
- Promote and influences your hormonal system to work for you
All this can be done through selecting the right strength training exercises, choose the appropriate training methods (intensity, reps, and sets) and sequencing the strength training workouts in the right order.
And last, but not least, the work needs to be put into action.