These compound movements burn more calories in less time, says a certified strength and conditioning specialist.
| Exercises for Weight Loss |
"One of the things people hate hearing is that you can't
really beat a bad diet," says Lauren Powell, certified strength and
conditioning specialist and performance coach at Future, a remote fitness training
app. "However, fitness training increases muscle mass, which raises the
body's metabolism. This means that you will burn more calories at rest."
Basically, Powell says, while creating a calorie deficit through
diet is critical to weight loss, choosing the right exercises to perform can
make weight loss faster and easier as well.
Before we get to the best Powell exercises for weight loss, she
recommends first determining your body's energy needs. Use an online energy
needs calculator like this one at Baylor College of Medicine that is based on
your height, weight, age, gender, and activity level. It calculates how many
calories you need to maintain your current weight, so lowering your total daily
calories below this number will result in weight loss.
Related: 8 Best Exercises To Lose Belly Fat
Exercises for Weight Loss
“Your food should match your training, consuming enough calories to
fuel your workouts while still burning more calories than you eat each day,”
says Powell, who is currently studying for a Ph.D. in health and human
performance. She also recommends making sure you eat enough protein to increase
your net muscle mass during strength training. "Finally, be patient,"
she says. "Reshaping the body is not an overnight affair."
Keep reading to see Powell's 5 Best Exercises for weight loss. And
more than that, do not miss the one diet that will reduce your waist.
Try These 5 Exercises
Powell says the best weight-loss exercises are "combined" movements that work multiple joints and squeeze multiple muscle groups at the same time. For example, squats work the hip, knee, and ankle joints and strain the muscles that stretch those joints: your calves, hamstrings, and quadriceps. "That way, you get more calories burned for the money you pay," Powell says.
Compound exercises can also result in a more time-efficient workout. To shorten your workout sessions further while increasing your calorie burn, organize your exercises in a circle by performing the exercises one at a time with minimal rest between each one.
After a three-minute warm-up, perform the following
Powell-recommended weight loss exercises as a cycle three times a week (with at
least a day of rest in between).
Exercises for Weight Loss
1 Front Squat
Hold a pair of dumbbells with your palms facing each other, and place one dumbbell tip over each shoulder. Standing with your feet slightly wider than shoulder-width apart is a good starting point. Straighten your waist and push your butt back as if you were sitting in a chair. Lower your body until your upper thighs are parallel to the floor.
Press your heels into the floor and extend your legs to rise to the starting position.
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2 Deadlift
Stand upright with your feet hip-width apart and a pair of heavy dumbbells on the floor in front of your toes. Bend your knees and hold the dumbbells so that your palms are facing your body. With your chest and back raised, slowly pull the dumbbells off the floor by standing up while pushing your hips forward.
Repeat with a pause before lowering the dumbbells to the
floor.
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3 Chest compressions
Hold a dumbbell in each hand, then lie on a bench with your knees bent and your feet flat on the floor. Place the dumbbells on either side of your chest with your elbows pointing toward the floor. Turn the dumbbells so that your palms are facing your feet. Keeping your back flat on the bench, push the dumbbells up until your arms are fully extended over your chest, but don't lock your elbows.
Repeat by lowering the dumbbells to your chest and pausing.
4 Rows of Arms
Stand with your feet hip-width apart, knees slightly bent, dumbbells in each hand, palms inward. Keeping your back flat, bend forward at your waist until your torso is roughly parallel to the floor. Your arms should extend straight down. Now, without moving your upper body, pull the dumbbells to the sides of your torso and press your shoulder blades together.
Pause,
lower the dumbbells to the starting position, and repeat.
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5 Then add one of these high-intensity movements
Powell recommends adding one of the following high-intensity
movements to your workout to help raise your heart rate while still building
strength.
1 Squat Jump
Stand with your feet slightly shoulder-width apart, toes slightly bent. Squat, buttocks back, with your weight in your heels, chest up. Move your arms behind you when you reach the end of the squat. Now, squeeze your butt hard and push hard through your feet to launch yourself straight while swinging your arms over your head.
Land softly, then use the momentum to go straight to
the next squat.
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2 Steps Up
Stand in front of a staircase and place your right foot firmly on the stairs. Press your heels into the step and push your body up until your right leg is straight. Pause for a moment and then lower your body until your left foot touches the ground. Then repeat. Do six repetitions, then switch feet to step with your left foot.
To make the movement more difficult, hold a
dumbbell in each hand at your sides.
3 Side Vise
In this movement, you will jump sideways from side to side as fast as you can while maintaining balance and control. Start with your feet hip-width apart in a half-squat position. Now push yourself to the right by jumping off your left foot and landing on your right. Once your right foot touches the ground, bend into a semi-squat, tap your left toes onto the floor for balance, then push yourself back to the left as far as you can by pushing your right foot. This is one representative.
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