Can Free Weights Burn Fat?

Can Free Weights Burn Fat

Gyms and fitness centers can have plenty of options available when it comes to getting a good workout done—sometimes, too many options. Even in small gyms, the range of weights, machines, equipment, and gear can be daunting to some, especially those who are fairly new to the fitness world. If you’re interested in working out for improved health in general, or you’re trying to get in better shape, consider starting out with simple, yet effective workouts with basic equipment that’s not complicated to use. Free weights are ideal to incorporate into a simple and realistic approach for achieving your fitness goals. For anyone who’s at a beginner, intermediate, or advanced level, your primary goal has a lot to do with toning, and developing a toned physique requires burning excess fat. Free weights can help you do this. 

Fitness Goals

Lifting weights to lose weight is a good baseline objective to have in mind, but it helps to zero in on more specific goals, such as what parts of the body you want to focus on to burn fat. Different exercises and exercise combinations target certain muscle groups. Free weights are great for toning the upper body, especially the arms and core muscles, because of their functionality and versatility. All you need are some ideas for workout reps with dumbbells, barbells or kettlebells, all of which fall under the umbrella of free weights. ( By doing your own research online, using keywords such as tone or muscle definition, you’ll discover an abundance of resources to guide you. Blogs such as HeySpotMeGirl can provide specific examples and instructions on how to use weights to tone your muscles and convert your body into a fat-burning furnace.

Types Of Free Weights And Exercises

You can mix and match with free weights to customize your fat-burning fitness regimen, and experiment to see what types challenge you in a beneficial way. The category of free weights includes dumbbells, barbells, kettlebells, and any other sort of weights that aren’t attached to equipment or machines and can be moved around with ease. 

As an example, here is a powerful combination of gravity-resistant exercises with dumbbells that can stimulate your body to burn off fat and continue burning, even after your workout is over:

  • Forward lunge bicep curl
  • Deadlift
  • Squat thruster
  • Plank to upright row
  • Cross lunge lateral curl
  • Renegade row
  • Side-to-side squat and swing
  • Leg loops
  • Surrenders

Cardio Versus Free-Weight Lifting

Cardio exercise is good for your heart and it torches calories, but it’s even more beneficial and effective when combined with lifting weights. Working out with weights is definitely more effective at building lean muscle. The more muscle you have, the faster you’ll burn fat, since muscle increases your resting metabolism. This is part of the complex scientific reasoning behind metabolism, and how the ratio of muscle tissue to fat tissue composition greatly effects your body’s efficiency at burning off unwanted fat. 

In simple terms, burning fat equates to burning calories. However, there are contributing factors that you can and can’t control when it comes to burning fat. By focusing on what you can moderate and modify, you’ll get more satisfaction from working out than you would if you were at odds with nature. The speed and efficiency of your metabolism is specific to you and can’t really be changed voluntarily, since it’s largely contingent on your physiology and genetics. The way you work out with weights, though, is something you can have control over. 

Diet And Hydration

A healthy diet and proper hydration go hand in hand with exercise when it comes to burning fat quickly and keeping it off. To maximize your strength training, tailor your diet to include healthy foods that optimize your body’s ability to grow muscle and shed fat. Protein is essential for this, as are vitamins and minerals that boost performance and help your body recover from strenuous workouts. Be sure to hydrate adequately for your muscles’ sake, and for peak metabolism efficiency to keep burning fat round the clock. 


If you become inspired to join a local gym or want to start working out at home to get in shape, don’t get overwhelmed by all the different kinds of weight lifting equipment and gear that are advertised. Burning fat to reveal a toned physique is about understanding how your body works from the inside out, and keeping it simple is a good place to start. 

It can be more motivating to work out in a way that feels manageable and yields desirable results, than to work out with high-maintenance equipment that you may not be sure how to use properly. You could hurt yourself, or get frustrated to the point where you feel like giving up altogether. To avoid sabotaging your workout goals, start out with easy-to-use weights and basic exercises, then work your way up to more advanced and dynamic weight-training techniques. 


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