lose weight while lifting weights

Can You Lose Weight While Lifting Weights? – The Method To Lose Weight While Bulking

The major key to fat loss can be attributed to high-intensity exercise, especially strength training with weight and genuine effort. Lifting weights have generally been seen as a “burly man” activity or something that gives women ugly muscles.

A well-disciplined weight lifting is one of the best way to lose, and anyone that is above the age of twelve can engage in weight lifting.

Before starting a weight lifting plan, it is advisable to obtain a medical approval report from your physician in other to be sure you don not have any unknown health issues that may put you at risk while working out. Sometimes we may look healthy without having an actual idea you are having some unseen health issues, the doctor’s approval will enable you to know if you should engage in consistent workout or if you will be able to meet your instructor demands.

Ages And Strenght Debunked.

At the age of 40, it is possible to experience a decline in muscle mass and strength. One can experience a reduction in strength between the ages of 50 and 70. 

The question most people ask is that does this happens?  At a certain age, it is possible to experience a decline in strength, and this can be attributed to changes in hormones, and most strength loss is due to physical activity. Sitting in a couch, desk, and car contribute to a loss of strength.

The Good Old Myths From The Eighties…

In the eighties and nineties, most people were seen walking on treadmills trying to burn fat. The only people seen in the weight rooms were bodybuilders and athletes. This, however, changed as we now see people across all age groups lifting weights.

Weight lifting offers great health benefits and can be done within a short period. It helps strengthen the heart, improves the blood sugar levels that can be associated with diabetes, reduces stress, helps to increase the bone strength, and density an as well increases mobility.

Big Gains Can Be Derived From Smaller Weights.

Weight training does not require hundreds of pounds of barbells and elaborate machines. You don not have to lift 300 pounds to improve your health. Weight training programs are designed to improve one’s strength, flexibility, stamina, and balance.

It is advisable to get the professional help that guides you through weight lifting. Hiring a professional will make it easier for you to succeed and achieve your goals faster at the same time, reduce your chances for injury.

A good thing to take note is to learn how to breathe properly; you need to pay attention on how you hold your body and the weight into the right position, control the speed of the weight and make time to stretch your body at the end of every session. Stretching prepares your muscle for the next weight training session while it reduces stress.

Lifting Without Getting Injured.

People are now becoming more conscious about their bodies and have made gym their secondary home. A major setback of weightlifting is that if you don not know how to lift weights properly, all your efforts about going to the gym might be fruitless. If weight is not properly lifted, it could result in sprains and some other serious injuries. Thus, important for you to know how to lift a weight.

When it comes to weight lifting just like every other exercise, the first thing that needs to be done is to warm up. This is very important and shouldn not be taken for granted. When it comes to exercise routines body stretch is very important. 

After warming up, the next thing is to observe slow repetitions. It is advisable you stay calm and not rush the lift. Slowly repeat the whole process of lifting certain KG, take a break between each lift.

For example, if you are doing a bicep, you can stop each time your arm is curled. Once the weights have been placed down, stop for seconds. If you don not observe this, too much strain will be put on your joint, and you may end up not liking the outcome of the workout.

Drinking lots of water is important when it comes to lifting a weight just like any other exercise because your body will be losing lots of water as you are sweating and the water needs to be replaced.

Another important factor is breathing. Always breathe whenever you are pulling or pushing weights; your body needs lots of oxygen during this process. As you continue to lift weights, ensure you exhale and inhale as you put it down. Exhaling helps to relax the muscles, and the heart and the process help you to have maximum control as you lift the weights.  

Always remember that weight lifting is a process; you don’t have to overdo it, do not over lift the weight. It is important that your body is not overworked because your muscle needs time to recuperate. The normal standard, according to some experts, is to lift weight for about one and a half hours, three times a week.

You need to also deal with the weight you can properly handle, don not force yourself to carry weight you cannot properly handle. However, if you feel the weight is too light, you can add a little to it.

Focusing on one body part each day will help you achieve the needed results and reduce the risk of injury.

One Last Thing…

One vital thing we need to remember when it comes to strength training is that you need to give your muscles more weight than what it can handle, this how to grow the muscles. Weight lifting is easy, and one of the best ways to lose weight, unlike what others have painted it to be.

All what is needed is to stay committed, consistent, and don not overstress yourself. With this, you will surely have a great result.

Remember, to comment down below your past experiences, of trying to cut down weight while lifting. I would love to hear your stories!


  1. Hi Stefano, this was a great post! I’ve always thought that bulking meant having to eat a lot and gain a lot of weight followed by cutting down the weight. Never knew you could do both (kinda) at the same time. I’ll share this with my fitness-obsessed friends the next time they’re on a bulking phase!


    • Filbert,
      Yes, in fact, it is a thing. It is called, “lean bullking”. It is funny that you mentioned your fitness obsessed friends, will all have those kind!

      Thanks for commenting,

  2. You have covered everything needed when it comes to strength training and possessing a good muscle.
    Agreed also on your that weight lifting and the gym was meant only for athletic people, but now things have changed which proves that everyone needs a healthy body and get new information from articles like yours.
    Thank you for sharing your useful information.
    All the best.

    • Phomrong,
      Thanks for commenting! Now, having a good body applies to everyone, and the typical excuses not to, are getting eradicated, at a slow pace.

      Have a good one,

  3. Great post Stefano, Yeah everybody used to think the weights were just for the body builders and wouldn’t go near them. But as fitness has advanced, people realized that a mixture of weights and cardio will shift the pounds and firm you up at the same time.
    You see all shapes and sizes and ages on the weights now. Before that they were all on the treadmill or cross trainer for hours.
    Thanks again for your post.

    • Frank,
      Thanks for commenting! I knew that, so that is why I made this article. Now, everyone wants to have Arnold’s body. However, that is another topic that involves genetics, I may or not do a post talking about that.

      Have a good one,

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