Hi, i am totally new to weight lifting, so i wish some of you may be able to enlighten me. My primarily goal is to loss weight and i been running almost everyday and controlling my diet for about 6weeks.

Firstly will weight lifting let you lose the sizes on yr body(waist, thighs?). I know weight lifting may not help with weight loss cos u may have more muscles which is heavy.

Secondly, when i am lifting weight, should i be lifting very heavy so i am only able to lift a few times in a set or i juz lift moderate weight so i can do more in a set?

Thirdly, should i be lifting the weight up and down fast or what?

Lastly is one suppose to sweat in gym lifting weight? I am a heavy sweater and sweat easily when jogging for a few mins.

Thanks for all people who reply~

Firstly will weight lifting let you lose the sizes on yr body(waist, thighs?). I know weight lifting may not help with weight loss cos u may have more muscles which is heavy.

Secondly, when i am lifting weight, should i be lifting very heavy so i am only able to lift a few times in a set or i juz lift moderate weight so i can do more in a set?

Thirdly, should i be lifting the weight up and down fast or what?

Lastly is one suppose to sweat in gym lifting weight? I am a heavy sweater and sweat easily when jogging for a few mins.

Thanks for all people who reply~


Weight lifting will improve your metabolism, and by that help you lose weight.

Youd should do 8 - 12 repetitions.
The weights must be lifted under control. No need to be extra slow, as long as you have them under control. Concentrate in not cheating (helping with whole body) and on the eccentric (negative) phase of the lift.

First : Weight lifting *will* help with losing size on the places you don't want it (waist, mid-section), and gain size in the places you do want it (arms, chest)

Second + Third : A really good Thread (http://forums.johnstonefitness.com/showthread.php?t=1309) just a few post down will provide you with a wealth of information concerning many programs like Max-OT and HST. There are many connecting links as well as opinions of members that may further help you in deciding what is best for you.

There really is no "perfect" way to train. As each persons body is different, each program will every differently. As you are new to this, I suggest you read up on a few programs, try one for 8 weeks or one cycle, and if it works for you, stick it out.

Since you are a new to lifting, I would recommend you research proper execution of exercises and practice them with easy to control weights. Proper form is critical to developing the best gains and avoiding injury when lifting heavy.

If I was you, I would start out and do a month or two of relatively light weights and do reps in the 10 - 12 range. You want to use weight that will be somewhat challenging, but not so heavy you cannot maintain strict form. Strict form is very difficult to maintain to the point of failure and that alone is a good reason to not perform exercises to failure at least until you have a lot of experience. Once you have that experience, you can confidently move up the intensity of your workouts to the point where you are close to failure at the end of sets.

As far as your other questions:
Lifting weights will improve your strength and can help you burn fat. The more muscle you have, the more calories you will burn.

How many times you lift the weight depends on your goals and how your body responds. The most common amount of reps you see people use is 4-12. I recommend you stay away for the low rep stage until you have learned proper form and can maintain it no matter what.

Speed of lifting can be variable. You can make a lighter weight more intense buy lifting it slowly. Whatever you do, you need to control the weight during the entire motion so that there is no bouncing or jarring during the exercise. You can hurt yourself at worst and cheat yourself at best by not controlling the weight.

Sweating is not abnormal while lifting.

For you first exercise sessions, I also recommend you go easy with the weights. Since you are not used to lifting, you will get extremely sore muscles for several days if you push yourself too hard at the beginning.