Workouts To Lose Weight - At Home Or In The Gym

I’ll be honest with you, I already dislike the title of this article, but I’ll let you in on a little secret; I’ve been doing my research, and this is the kind of content women are looking for.

It’s all; “workouts to lose weight”, “best exercises to lose weight”, “weight loss training programmes for women”, “beginner weight loss workouts”, “xyz weight loss”…

So let me give it to you. But first, let me explain why you’re probably not going to get the answer you think you’re going to get in this article.

Actually, you might not even like it at all.

But since Lipstick Lifters is a no BS zone, I’m going to give it to you straight.

Cut To The Chase - Weight Loss Workouts

If you just want the free workouts without the life changing information below, you can get them here >>>

For absolute beginners, consider our Fat Loss For Beginners and Weightlifting For Beginners plans.

If you’re looking for beginner home gym workouts, consider the Dumbbell Conditioning or Kettlebell Home Gym Pack.

All of the workout plans we provide combine the best exercises to support the weight loss you desire.

Which is not what you’re thinking and explained below.

Which Workouts Help You Lose Weight

Well, all of them.

You see, weight loss is driven predominantly by your eating habits - I told you you might not like it.

But there’s something else you should know.

Weight loss isn’t going to solve your whole problem

As much as I understand you want to lose weight, I would like you to understand that “losing weight” isn’t going to solve your whole problem.

Let’s be real, you already know how to lose weight, you’ve probably done it before.

The problem is, it wasn’t sustainable, was it?

That’s why you’re still looking for answers. But the answers you’re getting aren’t going to serve you, because more often than not, the typical diet or workout prescribed to losing weight is unsustainable or just completely unhelpful for most people.

Good news, bad news & the best news!

Thankfully, I have good news.

But I also have bad news.

And then I have the best news.

The bad news is; “weight loss” is still about your eating habits. So until you get that in check, you’ll forever struggle to “lose weight”.

The good news is; any workout you do alongside better eating habits will help you with “weight loss”.

Now here’s the best news; we can give you workouts that will boost your metabolism, and make your healthier eating efforts work faster as you work on becoming a fat burning machine.

But we focus on fat loss, not weight loss.

No diet plans

Lipstick Lifters does not provide diet plans. Nobody, who isn’t a registered dietitian or qualified nutritionist should be providing you with a diet plan.

Experienced PT’s and coaches can guide you in terms of daily caloric intake and food recommendations.

But unless qualified, they shouldn’t be giving you an eating plan - they can make suggestions, but it’s on you to choose what to eat.

Honestly, your only long term solution is to figure this out for yourself, you can’t spend the rest of your life having someone else tell you what to eat anyway - that’s no way to live.

If you’re having trouble figuring out where you’re going wrong with your diet, we offer a 7-day food fact find to all of our subscribed members.

The 7-day food fact find will help you to expose your current eating habits, so that you can make your own informed plan from there.

It’s one of 9 bonus guides we provide to support your ultimate gym independence. This is our Learn As You Lift system that puts you in control of your process and results.

Weight Loss vs Fat Loss

Your overall body weight is irrelevant.

There, I said it.

I know that you might stand on the scale and conclude that you're “over” or “under” whatever weight you’re supposed to be for your height.

But the fact is; your body weight is made up of your bone density, lean muscle, body fat, water and your internal organs.

Not to be extreme, but if you lost a limb, you would certainly lose weight. But that doesn’t count, does it?

If you flush fluids out of your system, you will also lose weight - this is how most FAD diets work, so it seems like you lost weight, but what you actually did was flush some of the water out of your system. That’s why it comes off and goes back on so quickly.

Pro tip! Your body needs that water to keep you alive.

So hopefully you can see that losing weight and losing fat are not the same thing.

Now let’s apply some common sense, because somebody came at me on my socials recently with an eye roll about how “body weight matters”.

Common Sense vs Weight Loss vs Fat Loss + Workouts

Most body fat is visible on the outside (this is known as subcutaneous fat), if you’re honest with yourself, you will know whether you have substantial body fat on the outside or not. And it’s on you to decide if you want to do something about it or not - I’m not here to make any such decisions for you, I’m here to provide information for women to take or leave as per their personal preferences.

Visceral fat (which is deep inside your body) cannot be seen on the outside. The only way to determine how much visceral fat you have is with a dexa scan.

There are other measurements you can use to measure both subcutaneous and visceral body fat. There are scales that will claim to measure body fat, but they are not all that accurate.

If you want accuracy, get a dexa scan, anything else is an “educated assumption”. The next best educated assumption in my opinion is calipers.

If you have excess external fat, you’re more likely to also have excess internal fat. But it doesn’t really matter, because once you start focusing on losing body fat, you can’t choose where it comes from anyway.

All you need to do is focus on losing overall body fat. Knowing how much visceral fat you have isn’t going to change what you need to do about it, or how you approach overall fat loss.

Your workouts can’t target specific areas of body fat either, you can only burn overall body fat through your eating habits and boost it with your workouts.

Skinny Fat

Before I go on, I just want to mention that “skinny fat” is another example of why body weight is not always the best form of measurement.

Just because someone appears slim and within a “healthy” weight range, it does not mean they are healthy, there may still be visceral fat and most likely there is substantially low muscle mass - this is a whole other problem, because that low muscle mass supports a slower metabolism and it keeps you physically weak.

Something you may not be concerned about now, but later in life it will matter.

Not Uncommon Amongst Women

It’s not uncommon for women, after years of extremely low calorie diets and excessive cardio, to end up with the result that is known as "skinny fat”.

If that’s you, the last thing you need is fewer calories and more cardio. Keep reading for a more permanent solution.

Hopefully this section has gone some way to helping you understand that the weight on the scale isn’t the be-all and end-all.

A Pass

Now, if there was a pass that said - you don’t have to worry about the scale anymore, would you take it?

I’m giving you that pass.

Throw the scale away!

Many of you will still get smaller, if you’re already on the smaller side, you may get bigger (by way of lean muscle) in all the right places.

Instead of focusing on workouts to lose weight, focus on workouts to make you stronger, powerful and more densely compact. This will result in sustainable fat loss, which is what women really want when they say they want to “lose weight”.

Workouts To Support Permanent Fat Loss

From here on out we’re not talking about workouts to lose weight, we’re talking about workouts that will help support permanent fat loss.

Body Composition

Fat loss still occurs as a result of your eating habits, but when you address that, and your workouts are focused around building strength and lean muscle, your fat loss efforts can be permanent, and not something that comes back as soon as you stop restricting or exhausting yourself.

This is because with strength training you aren’t just performing a workout, you’re ultimately altering your body composition and boosting your metabolism.

More Lean Muscle = Faster Metabolism

The more lean muscle you have, the faster your metabolism - this is why men burn through fat faster than women.

Naturally, this takes time, it’s not something you’re going to achieve in a single workout, in a week, or even in a month.

Evidence

You will see evidence that it’s working within weeks - this will be by way of the fact that you will be physically stronger. You’ll know this because the exercises will get easier and you will be lifting more - this is your sure fire signal that you built more lean muscle.

Faster For Beginners

Beginners, and those with substantial body fat to lose will see results by way of fat loss much faster than those who come from a more physically active background and have less body fat to lose. But no matter who you are, this method cannot fail you.

If you’ve got some experience, or not much body fat to lose, you should consider the Fat Loss Formula to overcome the problem of plateaus.

Long Term Reality

The harsh reality is that it does literally take several months to years of consistent strength training to boost your metabolism to the point of turning you into a fat burning machine.

Remember, fat loss is still a result of your daily eating habits - the boost in your metabolism just helps to support the necessary caloric deficit required for fat loss.

If that worries you - good - all the best results come from stepping up and doing the thing that scares us.

No Alternative

You’re not going to get these results any faster anywhere else - I told you already, this is a no BS zone.

Nobody can do this work for you, the best trainers in the world can only guide you - it’s 100% on you to show up and put the work in.

You can start small, you don’t need to go all in right away, you can take small steps towards this ultimate goal, in fact, I recommend it - it’s more sustainable.

But if you’re looking for a quick fix, it’s not here - nor is it anywhere else unfortunately. You can go away and try, we will still be here putting in the work, you’re welcome back anytime.

Workouts To Lose Body Fat

Now this is what you came for.

If you want some free workouts, here’s what we have to get you started >>>

Let’s just summarise what we’ve covered in this “Workouts To Lose Weight” article:

1. Your body weight doesn’t know how much of itself is body fat.

2. Common sense will tell you if you have excess external body fat or not - you can see it.

3. Being “skinny” or “light” doesn’t mean you don’t have excess or dangerous internal body fat surrounding your organs.

4. Fat loss occurs as a result of your eating habits.

5. Your workouts support your fat loss efforts.

6. Strength training workouts build lean muscle which contributes towards speeding up your metabolism and turning you into a fat burning machine.

7. Real results take time - quick fixes are not sustainable.

8. Absolute beginners and those with more body fat to lose will see the fastest results.

9. Experienced lifters adopt this winning formula to avoid plateaus.

Focus on physical strength

As mentioned above, when you get physically stronger you can be sure you have built more lean muscle. And with more lean muscle you know you’re on your way to a faster metabolism, which in turn will speed up your fat loss efforts that occur as a result of your eating habits.

Do you want workouts to help you lose body fat? - Start for free.

If you need video demonstrations to show you how to perform these exercises, it’s still free, you just need to sign up for a free Members Zone account to get access >>>

For absolute beginners, consider our Fat Loss For Beginners and Weightlifting For Beginners plans.

If you’re looking for beginner home gym workouts, consider the Dumbbell Conditioning or Kettlebell Home Gym Pack.