People tell me all the time that they run every day, or bike every day, but just can’t seem to lose any fat.
I always tell them the same thing…
“Almost all fitness experts say that if you want to lose weight and burn fat, you need to build muscle. The only way to do that is through strength training.”
You should try to lift at least three days a week.
The best exercises for losing body fat are the ones that recruit large muscles and work multiple muscle groups at the same time. These are known as compound lifts.
These exercises burn more calories because more muscles are being used. You will also boost your metabolism and burn more calories throughout the day because weight training causes you to build muscle and muscle burns fat, even when you aren’t using it.
I am just going to discuss what I think are the three best lifts for fat burning, that don’t require years of experience to master the technique. While proper nutrition and taking a break from the backyard pizza oven is important, these simple exercises will do wonders.
You should begin with bodyweight until you have figured out the technique, but then progress to adding weight as soon as you are able to do it safely.
The more weight you can do for 10 to 20 reps, the more fat you will burn!
Be careful; compound movements take proper technique in order to prevent injuries. So make sure you add weight gradually so you can maintain proper form.
1) Squat
In my opinion, the squat is the overall best lift for fat burning.
Weighted squats recruit all of the lower body muscles and recruit lower back and abdominal muscles for support.
Start with bodyweight squats, then you can add dumbbells, kettlebells, or a barbell.
Here’s how to do a barbell front squat, which uses the most muscles to complete the lift.
Beginners should start with just the barbell, gradually adding weight as they get comfortable with the lift.
Place your hands about shoulder-width apart on the barbell and lightly grip the bar.
Rest the bar on your clavicle and shoulders and lift your elbows up. Your elbows should go as high as your mobility allows.
With your feet about shoulder width apart, lift the barbell off the rack.
Take 1 to 2 steps backward.
Shift your weight back onto your heels. Brace your abs as you begin to lower into a squat, keeping your head and back straight. Your knees should be as close to 90 degrees as possible.
With your core still braced, drive through your heels to stand back up. Be sure to squeeze your glutes at the top of your squat.
That’s one rep.
2) Deadlift
The deadlift is a great, explosive movement. It’s pretty basic, but it engages numerous major muscle groups from your upper back to your glutes and hamstrings. It also works your core and quads!
You can do deadlifts with a barbell, dumbbells, kettle bells or a hex bar.
Whatever weight you use, focus on form first with light weights, then gradually increase the weight as you’re ready.
Stand with your feet hip-distance apart.
Push your butt back as you bend your knees, gripping the weight with your hands just outside your hips, with your shoulders slightly in front of the bar. Have both palms facing you, or if it feels more comfortable (or you’re lifting very heavy), turn one palm facing out.
Keep your back straight, not curved or arched. Your chest up and eyes straight ahead.
Stand up, driving your heels into the floor and raise your hips and shoulders at the same time, lifting the barbell off the floor.
Keep the heels down and make sure to fully extend the hips and knees to straighten the legs.
This completes one rep.
3) Lunges
My personal favorite are lunges. It’s a great exercise to work large muscle groups, but by using one leg at a time, you can really push yourself with less weight, as well as the fact that you are forced to use balance and stabilization muscles. You can do them by just stepping one foot backwards and then driving up with the front foot to bring the back leg back into starting position, or make it harder by doing walking lunges.
In my opinion, the walking lunge’s use of unilateral training, increases your heart rate and increases metabolism for weight loss. The continuous walking motion used for walking lunges makes them more of an efficient fat burner than regular lunges.
Stand upright, feet together, with dumbbells at your side. Take a controlled step forward with your left leg, lowering your hips toward the floor by bending both knees to 90-degree angles. Your back knee should point toward but not touch the ground, and your front knee should be directly over your ankle.
Press your left heel into the ground, and push off with your right foot to bring your right leg forward, stepping with control into a lunge on the other side.
This completes one rep.
I love these three exercises. These are what I recommend to my wife and anyone else who wants to get the most bang for their buck at the gym.
Next time you go to the gym, take a look around and I would bet that girls and guys doing these lifts are among the most fit looking people there.
Of course to get the most out of your workout, you should have plenty of energy, electrolytes to stay hydrated and amino acids for the most effective muscle recovery.
Science has shown the the best way to get all these benefits in one place is by drinking a Nanohydr8 right before your workout!
Work hard and have fun.
Feel free to message me with any questions you might have.
-Adam Legas
CEO/Founder, Nanohydr8