Once you decide to regain fitness by shedding unwanted fat, your next step will most likely be finding the most effective exercises for fat loss. Currently, the internet is awash with information about fat loss exercises. For instance, you may come across a blog post saying that you need to engage in cardio exercises only to burn fat. Another blog post may say that running alone will help you lose fat. Such information can leave you confused and unsure of the best exercises to engage in when you want to lose fat.
Basically, fat loss is a metabolic process. This process is heavily influenced by nutrition and hormones. However, you can optimize exercise for fat loss by engaging in the right exercises. Overall, losing fat should not be a complicated process. By engaging in the right exercises and keeping your diet in check, you can lose fat with ease. Here are the 5 most effective exercises for fat loss.
Sprinting falls under the interval training category. When you start sprinting, you get more than just amazing glutes. You also get tremendous shoulders and arms. Essentially, sprinting help with fat loss because it’s a natural, full-body exercise. And to get the full benefits of sprinting, you don’t need to sprint too far. The results are the direct outcome of the effort you put. When you go hard, you start feeling and looking great. Sprinting more often will give keep you lean and give you a well-proportioned look. You will also have amazing muscles in the right places.
It’s however important to be careful in order to lower your injury risk and maximize benefits. To do this, keep sprints short. Ideally, avoid sprinting over 50 yards. This way, you will maintain high intensity while splinting and avoid the breakdowns which can cause injury. Increase your overall sprints for better results instead of sprinting long distances.
When starting out, go for a single sprint workout every week. However, you can go for up to two sprints as you improve. You can combine sprinting with other forms of gym workouts for better results.
Deadlift refers to weight training where a loaded barbell is lifted from the ground to the hips level then lowered back to the ground. This exercise can be approached from different positions including squat, conventional deadlift, and sumo-deadlift. When performing deadlifts, the stretched tendons and muscles store energy in a small amount on an eccentric phase for a lifter who is not flexible past the motion range. The primary movers for this exercise are the legs and hips. However, deadlift can also be a back exercise.
Deadlifts enhance fitness by engaging the back and arms as well as the full core which comprises of the back and front. They also engage the feet and leg muscles. The entire body is challenged by heavy lifting for the low reps, which is important for developing great abs and losing fat.
3. Power Cleans
Power clean refers to Olympic weightlifting which looks impressive and easy though it is not. When performed correctly, power cleans provide a full-body workout. Essentially, this exercise requires mass-muscle’s co-operation and it builds strength through the entire body. During hip extension, the body requires explosive power. This uses a great deal of the powerhouse muscles of the body. It particularly requires cooperation of the gluteal muscles and hamstrings.
Since power cleans target several muscle groups, they burn calories quickly while fast-tracking the rate at which you gain strength and build functional muscles. But, to avoid injuries, make sure that you always stand up in proper form when performing this exercise.
Power cleans can be the only movement workout necessary if done properly. That’s because they engage almost all body muscles even the face muscles. What’s more, you work on the explosive power in your legs and arms while making wrist transition before you lift overhead.
4. Pull Ups
If you want to restore your fitness without going to the gym, do pull ups. These are the best mass and strength building exercises that you can perform at home. And whether you are a slinky yogi, an avid crossfitter, or a weekend warrior, pull ups will work for you. Although some people can perform several pull ups with ease and grace, most individuals can’t.
Basically, pull ups are about hanging from a strong bar with hands and pulling the body up to the bar. But, an attempt to do this proves that the exercise is harder than it seems. Perhaps, the best way to understand the complexity of this is to think about it differently. You use small arms to pull a much bigger and heavier lower body. The amount of weight you pull up is literally the amount you weigh.
Though completion of a pull up involves different muscles, lats are the primary muscles for this exercise. Pull ups engage the core and the legs when done in the right form. You can do pull ups slowly or fast, low or high. And if you successfully become good at pull ups, you can enter the plyometric territory. To gauge your performance, try plyo pull up or clap pull up. These movements are extremely efficient for building physique in both women and men.
Burpees are strength training and aerobic exercises. Basically, burpee is a full body exercise with four-step movements. First, you take a standing position. This is followed by squatting with hands on the ground. The third step is kicking feet back into a clear plank position with extended arms. You then return feet into a squat position and finally stand up from your squat position.
Generally, burpees hurt though they provide a great way to lose the unwanted body fat. Doing burpees for at least one minute will have your heart racing. It’s an outstanding and explosive full body workout which will help you lose body fat especially when done regularly.