Our Weight Loss Exercise Program
...Using Weights To Build New Muscle

In this section, Our Weight Loss Exercise Program, we will give you a list of the best weight training exercises you can start with.

As we stated in the last section, the main muscle groups that you should work on are chest, shoulders, biceps, triceps, forearms, back, abs, and legs.

There are thousands of exercises that can be done…but as with nutrition, the basics are what work the best.

As you get more advanced you will simply use more weight, do more sets, and work out with more intensity.

WHERE TO START

When you are a beginner, doing a full body routine, with one exercise per muscle group, is the ultimate way to learn weight training, and maintain your muscle mass while you are in the weight loss phase of your program.

The best place to start is doing 3 sets of 6 repetitions for each muscle group. When you can do 6 repetitions with a certain weight this means that it is perfect for you.

If you can't--then it is too heavy.

Then little by little increase the amount of of repetitions that you perform in each set.

When you are doing 12 repetitions for a certain muscle group--it is time to move on and increase the weight that you are training with.

Then start all over again, with this new weight--with 3 sets of 6 repetitions, and so on.

WHERE TO FOCUS

The most important things to focus on in your weight loss exercise program with weights are the following, and as with everything else this must be done at your own pace!

#1 is to focus on increasing the amount of effort that you exert in each workout!

#2 is to focus on increasing the amount of weight that you lift!

#3 is to focus on increasing the amount of repetitions that you perform!

THE MAIN STRATEGY

So the best strategy for your weight loss exercise program with weights is to choose 3-5 exercises for each muscle group.

There are thousands of them, so do not limit yourself only to the ones we suggest below!

And as you get more and more advanced--simply change them once in a while to keep your body from adapting.

Do the exercises that you seem to like and gravitate toward the most, this should be your choice--never do what you really don't like.

In the end, our suggestion is to do whatever works best for you!

It is simply important that you do them and build up your muscle mass, little by little.

Remember you are after the results--the process is only the way to get there!

Anyway, below you will find the list of the exercises we consider to be most effective for each muscle group!

STARTING OUT AT HOME

If you are starting out at home, here is a good weight loss exercise program for building new muscle.

Start out with doing simple push ups, crunches, calf raises and squats.

Buy some dumbbells and using them you can start with shoulder raises, dumbbell curls, tricep extensions, and hundreds of other exercises that can be done in the comfort of your own home.

For many people it makes sense to start out with simple weight training at home--and consider a fitness club once you get more advanced.

Another option is to buy more home exercise equipment if you have the space for it. When you start to see results from your weight loss program you will know which path is the right one for you.

Here is our list of the best exercise for the major muscle groups

For the chest...dumbbell bench press, barbell bench press, dumbbell flyes, bar dips, wide grip dips, cable crossovers.

SHOULDERS

For the shoulders...dumbbell press, military barbell press, standing flyes, dumbbell laterals, dumbbell front raise.

BICEPS

For the biceps...barbell curl, dumbbell curl, cable machine curl, concentration curl, preacher curl.

TRICEPS

For the triceps...cable pulldowns, French press, parallel bar dips, bench dips.

FOREARMS

For the forearms...barbell wrist curls, dumbbell wrist curls, reverse curl.

BACK

For the back…deadlifts, barbell rows, pull-ups, pull downs, barbell shrugs, cable rows.

LEGS

For the legs...squats, lunges, leg extensions, leg curl, stiff-leg deadlifts, calf raises, calf press.

ABS...IN THE NEXT SECTION

These are some of the most effective exercises for our weight loss exercise program, in the next section ab workouts, we will cover what it takes to create some great looking abdominals.

Having six-pack abs is something most people desire and this is why we decided to make a section to explain how to achieve this.