Can you deadlift for fat loss?
The answer is yes.
Are you looking to lose weight?
Are you looking to lose more than weight, but rather to change your body composition?
Do you want to achieve a level of body transformation that you never thought possible?
If you answered yes to any of these questions, then you want to begin to deadlift for fat loss, as soon as possible.
Usually, people think that the deadlift is only for powerlifters, bodybuilders or muscle building fanatics.
Not that there is anything wrong with any of the above.
In fact, if you want to be a fanatic, it makes more sense to be a fan of your own health than some sports team that has no clue who you are, no?
There are many benefits of deadlifts, but the ability to deadlift for fat loss is one of the more hidden benefits of the deadlift.
When I was hovering at 275 pounds a few years after my divorce, I never dreamed that I would deadlift, in fact, I did not even know what the deadlift was.
I knew about the free weight area of the gym, but steered clear of it and instead went to the machines as well.
I was desperate to lose weight, take off the pounds, and I had tried everything that I could think of.
Chief among the strategies to lose weight was starvation, not eating.
That never works out well, because by the time evening rolls around, you might find yourself so famished that you pack in way too many calories for the day.
If you are struggling with losing weight, you know the vicious circle.
You cannot begin to deadlift for fat loss if you are currently too big or too large to start a deadlifting workout training program.
However, I am going to walk you through the steps to take so you can begin to deadlift for fat loss, and transform your body to the point that even you will not believe that amazing results.
1. Deadlift for Fat Loss and Body Transformation
You have to get your weight down.
You might have to lose 100 pounds, ( I did! ).
You might have to lose 75 pounds, ( I did that too and so can you! )
You might have to lose 10 or 20 pounds.
Whatever the amount of pounds that you need to lose, the simple steps for fat loss are what I call Hashi Mashi 123.
Honestly, losing weight is as easy as 123.
I know that sounds like heresy these days, because there are endless books telling us idiots how to lose weight.
Achieving and maintaining a healthy body weight cannot be rocket science.
Here is the simple secret how to lose enough weight that you will be able to start to deadlift for fat loss, muscle gain and body recomposition.
First off, stop eating processed foods.
You must stop eating processed foods.
Two, start eating more vegetables with your meals.
The 123 stands for:
1 – target a loss of one pound of fat per week.
2 – have two snacks per day composed of two major food types, specifically a fruit and a protein like yogurt or nuts/nut butter.
3 – have three meals a day composed of three major food types, specifically a raw and/or cooked vegetable, a carb and a protein.
That is all that you have to do.
2. Deadlifting and Strength Training for Fat Loss
Once you have lost enough weight that you can see your shoes again, I think you will be ready to deadlift for fat loss.
The deadlift will help put you into fat burning mode.
The deadlift will help you to change your physique from jello (flabby and out of shape and invisible to the world) to hello! (Fit and in shape and people acknowledge you and want to spend more time with you).
The deadlift will help change your body and mind because you will gain more confidence as you get stronger.
3. Why Deadlift for Fat Loss ?
Why deadlift?
Why deadlift when you want to lose weight and get into shape?
Why is the deadlift so effective for fat loss and changing your body shape.
Assuming that you are eating real food daily as I mentioned above, you are now ready to implement the most effective muscle building exercises.
The deadlift works more major muscle groups than most other weight training exercises.
If you go to the gym and sit in a machine and do an arm curl, how many muscles do you think that you are working?
You are just working your biceps while you sit comfortably in the bicep curl machine.
So, if you do a thirty minute workout on that machine, or the biceps machine and the triceps push down machine, you have just worked your arms.
Instead, if you spend thirty minutes doing a deadlift workout, you will be working hundreds of muscles.
You will be strengthening the massive muscles of your legs, your back, your arms, literally from your feet to the nape of your neck.
Wouldn't you rather spend thirty minutes in the gym and have a full body workout?
This is why it is much more appropriate to deadlift for fat loss than it is to do bicep curls for fat loss.
4. Deadlift to Keep Muscle Mass and Lose Body Fat
Cardio alone will yes burn calories, but will not maintain your muscle mass.
When you want to get lean, you must keep your muscle mass, and the best way of maintaining and building lean muscle is by weight training.
One of the best, if not the best weight training exercise is the deadlift.
This is the reason to deadlift for fat loss.
Of course, the squat is not far behind, and some would say that the squat is the best weight training exercise for fat loss.
The solution is to both squat and deadlift for fat loss.
At one time, I thought it is best to squat and deadlift on the same day.
I think there is still a place for the squat and deadlift on the same day, especially when you have enough time to be in the gym for an hour or more.
However, I have been experimenting with the squat and deadlift on different days and that seems to be more effective.
In any case, the point here is that the deadlift is one of the most effective weight training exercises to build muscle.
When you are already following a real food daily eating plan, you can avoid losing muscle tissue by weight training and the deadlift will do an excellent job to keep and increase your muscle mass.
More muscle mass means more calories burned every day, even at rest.
The estimates are that a pound of muscle can burn up to 50 to 100 calories a day, while a pound of fat requires your body to burn about a calorie a day to maintain itself.
Clearly, you want more muscle and through the deadlift, you can build more muscle all over your body.
This is another solid reason to deadlift for fat loss.
5. The Deadlift Burns a Ton of Calories
The deadlift can burn plenty of calories.
In a study of exercise and calorie expenditure, the amount of calories burned by a 200 pound man deadlifting can reach 300 in only 30 minutes.
The same applies to other powerlifting exercises like the squat and the bench press.
You do not need much more than 30 minutes to get the incredible benefits of deadlifts, squats or the bench press.
You might think that the only way to burn calories is to run a few miles, not so, start deadlifting and watch your fat melt away.
Source: Ainsworth BE, Haskell WL, Whitt MC, et al. Compendium of physical activities: an update of activity codes and MET intensities. Med. Sci. Sports Exerc., Vol. 32, No. 9, Suppl., pp. S498–S516, 2000.
6. Lose More Fat Deadlifting than Running
Not only can you burn more calories than you knew weight training, but did you know you can lose more fat?
Alwyn Cosgrove, a fitness trainer and author says that in a study between diet-only, diet plus cardio and diet plus weights, these were the results:
Over 12 weeks, the diet-only group lost 14.6 pounds of fat.
The diet plus cardio group lost 15.6 pounds of fat.
The weight training group lost 21.1 pounds of fat!
If you really want to torch your fat, deadlift for fat loss!
Diet alone or diet plus cardio cannot match the effectiveness of weight training for fat loss.
7. Deadlift for Fat Loss Summary
More than just losing weight, you want to transform your body, right?
You want to change your body from a state of flab to a marble slab, correct?
You want to spend the minimum time necessary to achieve your fat loss and body transformation goals, yes?
You want to improve your mood and mental strength to better cope with the crisis of divorce or any other loss/trauma?
If you said yes to the above three or four questions, then the Hashi Mashi Plan is for you.
The simplest strategies to get lean and strong.
It took you years to get out of shape.
You can actually get into amazing shape over 6 months to a year, that is not a long time!
Slow and steady and you will achieve amazing results.
Eat real food.
Eat when hungry.
Never get too hungry.
Squat for fat loss and mental strength.
Do pushups for fat loss and mental strength.
Last, but not least, deadlift for fat loss and mental strength.
Do Not Miss This Great Deadlifting Video!
Watch this video from Buff Dudes that will help you prevent the most common deadlift mistakes.
In addition, at the very end of the video is an excellent visual on how to perform the deadlift with proper form.
Enjoy!
Deadlift for Fat Loss Reader Comments
Please leave a comment on how weight training helped you to transform your body.
Have you incorporated deadlifting into your workouts?
Did you experience major fat loss from weight training, squats, deadlifts?
Please contact me for a free Health History Consultation if you want to get fitter and stronger
Rich is a