Lifting Weights To Lose Weight For Beginners | Ultimate Guide 2021

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Written By Lisa Rey

Lifting Weights To Lose Weight

There’s a lot of myths in bodybuilding like lifting weights to lose weight for beginners, but one of the most common ones is: lifting weights to lose weight fast

Performing higher reps with a lower weight is optimal for toning and leaning out.

Or lifting heavyweight is only beneficial for adding size and strength.


Lifting heavy increases the production of human growth hormone and testosterone.

Okay, these are 2 anabolics (muscle-building) hormones, but they also have powerful fat burning effects.

So, if you want to burn fat, hiding your muscle definition, lifting heavy would be my recommendation for faster results.

Benefits Of Lifting Weights

  • Keeps your strength levels high whilst cutting, when many get weaker
  • Builds muscle, so your metabolism will be higher.
  • Makes you more alpha (knowing you are stronger than other gym bros).

Important: if you’re a girl don’t be afraid of lifting heavy, you won’t gain a lot of muscle from this program because you don’t have as much testosterone as men. The only exception to this is if you bulking on steroids.

Lifting Weights (WeightLoss Program)


To get the best fat loss results you need to be regularly performing multi-joint (compound) exercises.

Here’s a list of 9 awesome compound exercises:

  • Squats
  • Deadlifts
  • Leg press
  • Lunges
  • Deadlifts
  • Bench press
  • Pull ups
  • Dips
  • Push ups


Okay, so you know you need to lift heavy…but how heavy?

The 5×5 routine is one that always helps me get ripped to shreds.

If I’m lean (around 8% body fat), it gets me shredded within a matter of weeks.

By shredded I mean down to 6% body fat or less.

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5×5 Lifting Weights For Weight Loss Program


5×5 stands for 5 sets of 5 reps. So you need to choose a weight, heavy enough, so you can only lift it for 5 repetitions.

So you will be going to failure.

Failure = “Not being able to perform another rep.”

You essentially pick 3 big compound exercises and do 5 sets for each of these exercises. So a session will last roughly 45 minutes and you will do a total of 15 sets.

For maximum fat burning, limit your rest in between sets. This will increase your body’s hormonal response, resulting in a greater HGH and testosterone spike.

Also, one tip that has worked for myself and others is using the squat as one of your exercises in each of your workouts. The squat is the hardest compound to perform and studies have shown that fat-burning hormones are spiked more when doing squats than other compound exercises (1).

5×5 background

The 5×5 routine has proven to be successful for many people looking to increase strength, gain muscle and burn fat.

It was designed by the great – Reg Park.

Reg Park was the bodybuilder Arnold Schwarzenegger grew up wanting to look like. He saw him on the front cover of bodybuilding magazines and wanted the exact same look.

Reg was Arnold’s idol.

Reg recommended performing the 5×5 routine 3 times a week, as the extra weight is strenuous on the nervous system. And Reg would stay consistent with this for 3 months straight, and then take a break from this methodology.

He also noted that if you could perform the last 3 sets of an exercise on the same weight, you need to up the weight by 5 to 10 lbs. This will keep overloading your body, enhancing your strength, and increasing fat burning.

Reg also advocated a thorough warm-up before the 5×5 routine began, so there was maximum blood flow to his muscles, allowing him to lift even heavier.


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