When you want to blast through fat, it’s obvious that you’ll need to do some cardio, but it’s equally important that you keep up some great strength exercises as well. While they may not burn as many calories during the time you’re completing them, they contribute to lean muscle growth which can turn your body into a fat burning machine that never stops running, regardless of whether you’re working out or sitting idle.
That said, some strength exercises are better than others. When your goal is weight loss, there are certain specific moves that will truly come in handy. It’s best to learn how to do them properly and then practice them on a regular basis.
Try doing these overall strength exercises for weight loss two or three times every week. Don’t do them on consecutive days, as you need to give your muscles at least one day in between to rest and recover from the previous workout. That will allow you to build your strength and lean muscle mass but it will also help to prevent injury. Each of the following should also include a thirty to sixty second rest between each set.
Squat to overhead press – this move works the muscles in your shoulders, abs, butt, quadriceps and hamstrings. Use hand weights – 5 pounds is often a good starting weight – and complete three sets of 15 reps.
Step-up with bicep curl – this move works the muscles in your biceps, abs, butt, quadriceps and hamstrings. Again, you’ll need hand weights – the same 5 pounds will do – with three sets of 15 reps per side.
Dolphin plank – this move works the muscles in your abs, back and shoulders. For this, you’ll likely want to use a yoga mat to help you to stay in a solid plank formation before changing to an inverted V form. Three sets of 15 reps.
Superman – this move works the muscles in your back and your backside. It needs only a yoga mat as you’ll be lying on your stomach with your arms and legs extended and raised. Complete three sets of 15 reps.
Single-leg dumbbell row – this move works the muscles in your back, abs, shoulders, biceps, butt, quadriceps and hamstrings. You’ll need a solid chair and the same hand weights you’ve used in the earlier exercises on this list. Do three sets of 15 reps on each side.