The Top Strength Training Exercises for Weight Loss

strength training for weight loss

June 15, 2015

Strength training exercises (both self-loading and external loads) must be a part of any weight loss program, combined with aerobic exercise and a healthy diet. It is common to find people who want to lose weight but not by performing strength exercises. Their point is that aerobic and cardio exercises are enough to get the weight loss results they want.

However, for greater efficiency to lose weight or maintain weight loss, you require up to 300 minutes per week of moderate physical activity. Moreover, you can perform a combination of exercises of low and high impact. Perform strength training exercises at least twice a week, however, it is recommended to follow the guidelines of each discipline. There are many advantages of strength gaining exercises, as these exercises are more efficient when made part of weight loss program. Some of the best ones are:

Strength Exercises for Biceps

How to perform the exercise:

Hold a high horizontal bar with the palms of the hands backwards. Make sure your hands are ‘hanging’.
Raise your body by bending both arms.
Then lower body by means of controlled extension of both arms.
Strength Training: 4 sets of 6 to 8 repetitions.

Chin to Chest

How to perform the exercise:

Place your hands on the bars under the chin and lift your body.
Descend by flexing arms to the lowest possible level.
Then raise your body by extending your arms completely.
It is considered one of the best strength training exercises.
Strength Training: 4 sets of 6 to 8 repetitions.

Leg Raise with Charge

How to perform this exercise:

Lie down on a flat bench with a dumbbell between your legs.
Elevate your legs or just keep them straight and then bend slightly.
Lower both legs in a controlled manner.
Strength Training: 4 sets of 6 reps at the highest possible intensity.

Deceleration Abdomen

How to perform the exercise:

Sit on a declined bench
Move your torso back and then stop at about 45o.
Restart immediately, in the opposite direction, and bringing your body to its initial position. Keep your back straight throughout the exercise.
Strength Training: 4 sets of 6 to 8 repetitions with the maximum weight.

So, if you are looking to build strength by working out the exercises mentioned above are some of the best you can perform. Rest assured, they will enable you to lose weight in no time.

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