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I keep hearing all these complicated and different ways to lose weight. So I wanted to write this series of articles to help simplify what makes a successful weight-loss plan. Someone’s plan doesn’t need to be complicated to be successful. If someone sets up extremely restrictive or complicated rules, it’s easy for them to “fall off” and then start a downward spiral. Make sure you nail the basics before you try complicating things. The basics are: training, diet and tracking. In this article I’ll be honing in on what makes a good lifting routine for weight-loss.

Firstly, if you want to lose weight: you cannot reduce the fat from your stomach by doing crunches. Fat does NOT melt off of your body in localised regions. It happens across your entire body. So the best workout routines will involve your entire body NOT just your abs.

Frequency: 3x a week on non-consecutive days (eg. Mon/Wed/Fri)

Sets 3-4 Reps: Vary each 1-4 weeks between 5-8 reps, 10-12 reps, 15-20 reps.

Rest: From 60s for higher rep days and up to 2 minutes for lower rep days.

You’ll notice these are all very well-known exercises and there’s nothing crazy and complicated that you’ve never heard of before. That’s because you don’t need to be doing overly complicated exercises like “1 leg squat whilst doing a bicep curl in 1 arm and a shoulder press with the other arm”. I made that up, but we all know those types of exercises. Anyway, here are some of the most beneficial yet straight-forward exercises out there.

Make sure you’re tracking the weight of your lifts and for how many reps. Always try to be pushing for more. Also be sure to keep the intensity high, set a timer so that your weight training sessions don’t run over 60minutes. The higher the intensity, the higher the reward.

In summary:

You can’t ab-crunch your way to a 6pack.

Stick to compound lifts.

Vary rep-ranges.

Track your lifts.