I do strength training thrice a week and brisk walking for an hr thrice a week. I hve doubts about the weights

Question

I use dumb bells of 6.6 pounds for each hand and I do 12 reps of 3 sets thrice a week for over two months. I have been doing weights for over 3 years totally. Now should I increase my weights? To how much? How often? and upto what maximum weight can one go upto? Iam 44 yrs old and weigh 143 pounds. My aim is to loose weight n stay fit.

Answer 1

what kinds of exercises are you performing with the weights? you should be using far more weight than 6.6 lbs after 3 years. exercising at a low level of intensity only provides a very minimal increase in the resting metabolic rate after exercise and only for about 30 minutes. when you exercise at a high level of intensity basically using maximum weights the metabolic rate can be increased for 3-4 hours after exercise. the higher the resting metabolic rate, the greater the amount of fatty acids that will be oxidized for energy