You may have heard your fair share of claims that weightlifting can speed up fat loss and help you lean out faster. Well, that's not a myth. We confirmed with Jillian Michaels, health and fitness expert and creator of the My Fitness by Jillian Michaels App, and she agreed that lifting weights can help you efficiently shed fat.
"Lifting weights absolutely speeds fat loss because it burns more calories during and after your workout if done right," Jillian told POPSUGAR. Part of doing your workout the right way is doing "circuit training with HIIT intervals included in that circuit," according to Jillian. You can include both strength training and cardio into a circuit like this, ensuring you make the most of your time.
But here's the million-dollar question: how many times a week should you strength train to see positive results? "Women should lift four times a week if possible," Jillian explained. "Train each muscle twice a week with two days of rest between training days."
This is the example Jillian gave us. On Mondays and Thursdays, work on muscle groups that are primarily responsible for pushing movements, like "chest, triceps, shoulders, quads, and obliques." Then focus on the "pulling" parts of the body, such as your back, biceps, hamstrings, and upper and lower abs on Wednesdays and Fridays.
If you have no idea where to start or you don't know how to do basic exercises, consider working with a trainer for a few sessions. For more inspiration, here are some workouts to get you started.
- Full-body kettlebell workout
- Dumbbell strength-training workout
- Back, biceps, and butt workout
- Beginner full-body dumbbell workout