Our Weight Loss Exercises Guidelines When Using Weights

In this section we will cover the weight loss exercises guidelines when doing weight training.

From our experience the best way to structure your exercise routine is the following: Monday, Wednesday and Friday to do cardio, and Tuesday, Thursday, Saturday to do weight training.

With Sunday as your day off, from any type of exercise.

This of course, is completely up to you, but over the years, this seems to be the most effective way to start your weight loss exercise program.

Once you get used to this type of routine, you can create your own workout schedule, based on real life experience.

When it comes to doing weight loss exercises using weights, three times per week for 30-45 minutes per session is the best way to approach if your goal is long term weight loss.

This can be done at a gym or in your home--the most important thing is that you actually do them on a regular basis.

Working out at home...

If you have the space for it, in the future you can also add a bench with a barbell set, a cable pulley machine and an adjustable squat/power rack.

Once you learn to do exercises with the barbells then if you want, you can choose other home exercise equipment.

Working out in the gym...

There is no difference in the way a man and woman should approach weight training, except for the actual weight amounts that you work out with.

Muscle development is muscle development, and programs that say women should work out different, are simply market driven.

Plus we want to make it clear, that you don’t have to worry about getting bulky or too muscular, because building muscle is not that easy, and it is totally under your control.

If for any reason you see that you are starting to build more muscle than you want, you can switch your weight training program to simply maintaining your current muscle mass.

How to properly start your weight training...

When you become an intermediate--you can move up to to a two day split, where you will do two exercises per muscle group.

This means that one workout you will do half of the muscle groups and the next workout you will do the other half.

When and if--you choose to go an to an advanced level, you will increase the exercises you do for each muscle, and each work out will concentrate only on 2-3 muscle groups.

The main muscle groups...

The actual weight loss exercises that you can choose for each muscle group we will cover in the upcoming sections.