Exercises Lose Weight
If you want the best exercises to lose weight, you have to look outside the cardio machine area. In fact, doing cardio is at best, the most inefficient way to lose weight. It might take you a year of doing an hour of cardio everyday in order to lose just 5 pounds, as one research study found.
So if the slow jogs and elliptical machines are not the best exercises to lose weight, what are you supposed to do? Well, let me tell you about the ďfat burning fiveĒ. These are five different bodyweight movements for fat loss and losing inches. Plus, you can do these in the comfort of your own home.
The fat burning five are:
2. Pressing (i.e. pushups)
3. Pulling (i.e. bodyweight rows)
4. Single-leg exercises (i.e. split squats)
5. Total body ab exercises (i.e. mountain climbers)
The fat burning five exercises to help you lose weight can be done with dumbbells, barbells, kettlebells, or just your bodyweight as I mentioned above.
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A simple squatting motion is a powerful exercise for working a lot of muscle groups, and you can improve it by placing your hands clasped behind your head. I call that a Prisoner Squat, and it works your upper back and posture at the same time as all of your leg muscles.
The pressing exercise to lose weight can be simple pushups, close-grip pushups, shoulder press pushups, or one of the dozens of other pushup variations a good trainer can come up with.
The pulling exercises are tough to do if you donít have any equipment. You need a bar to do bodyweight rows, pull-ups, or chin-ups, but I often do these at a local park.
Other pulling exercises that burn calories include dumbbell rows, barbell rows, and resistance band rows. Iím not a huge fan of resistance band exercises to lose weight, but they are very handy for pulling exercises.
The next fat burning category is one of the most difficult. Single-leg exercises are a tough challenge, but youíll get a lot of results. My favorite is the split squat, and the step-up and 1-leg lying hip extension are great for beginners. Youíll see all of those exercises in the Turbulence Training for Fat Loss beginner and intermediate programs.
Finally, the last category is the total body ab exercises. These donít include crunches, which are a waste of your time. There are some stability ball exercises that are good, and some that are not recommended, but ones like the stability ball jackknife are a true total body ab exercise you can do at home.
If you donít have equipment, the plank, mountain climber, and side plank are all good exercises to lose weight, build your abs, and protect your low back from injury.
I like to do these fat burning moves in a circuit to help clients with exercises to lose weight. Do one exercise from each category for 8-20 repetitions, then move to the next exercise without rest. At the end of the circuit, rest one minute before repeating 1-4 more times depending on your fitness.
It sounds easy, but with these five fat burning moves, youíll have some great exercises to lose weight.
|WOMEN: Click here to discover the truth about cardio for fat loss, and why the two components of short, burst exercise workouts have been scientifically proven to better for fat loss and losing your belly fat.
MEN: Click here to uncover the secrets of short workout you can do to build muscle and burn fat at the same time, all while getting in and out of the gym in under 45 minutes only 3 times per week, so that you can get on to more important things in your life.
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