In fact, strengthening and toning your muscles is one of the most effective exercise strategies for people looking to lose weight.
As you build muscle, your body burns calories more efficiently and your metabolism increases.
Following the CDC’s recommendation of two resistance training sessions per week will certainly not get you on the cover of a fitness magazine, but it will help you lose weight and tighten up your body. My question is, if 2 times per week are beneficial as far as weight loss goes, how much more weight loss progress can one expect from lifting 3 times per week. I am not very great with English but I come up this real leisurely to understand .
The fact is that in order to look like a bodybuilder, you would need to eat many more calories than you currently do, and workout at an extremely high-intensity level five or more times per week.

Muscle tissue naturally burns more calories than fatty tissue, so building more muscle will naturally lead to greater calorie burns, even when you’re not working out. I suggest you start with light weights that comfortably allow you to do 10 to 20 repetitions per set. The difference in weight loss potential is certainly better, but maybe not as dramatic as you make it sound. The CDC suggests that you should be lifting weights, or performing any type of resistance training, at least two times per week.
So to think that you’ll get too muscular by lifting weights a couple times per week is so far from reality. In addition to helping you burn more calories, increased muscle mass can give your body a more sleek and toned look, which is what we all want, isn’t it?

Lift weights, or perform simple resistance exercises (push-ups, crunches, wall squats, etc…), twice per week with at least one day of rest in between each workout.
There’s really no way to determine how much better three days is compared to two days-a-week, but I can assure you that three days will provide improved weight loss results in a shorter period of time.
There are several health benefits that weight lifting offers, and one of these is weight loss.
Use compound exercises to target multiple muscles at the same time, and get a full-body workout each time you hit the weights.

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