To lose fat, it is essential to follow three steps: follow a healthy diet with a calorie deficit, take daily steps and do strength exercises. Many people who have weight loss goals tend to favor cardio over strength work when it should be the other way around.
We’re here to tell you about the three best strength exercises to lose weight fast, but before we get into them, here’s some background information.
Your strength workouts should consist of compound movements. Compound exercises target more than one muscle group at a time. These movements exercise more muscle fibers, burn more calories and are the best for your goal if you want to lose weight .
Compound exercises are categorized into different movement patterns: squat, lunge, hinge, push, pull, and march. If you are currently doing strength training, your workouts should include exercises that cover these movement patterns. However, if your routine already incorporates them, you can add other exercises to burn more calories.
The next three exercises are a bit more challenging but are great for helping you lose weight fast. You can incorporate all three moves into your current training routine or do them as a complete workout.
1. Kettlebell swing
You have to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs and then you have to slightly bend your knees.Next, you have to lean your chest forward, swing the kettlebell back between your legs and then push your hips forward until you’re in a standing position. And then simultaneously throw your arms straight out in front of you while keeping a firm grip on the dumbbell and repeat.
You have to make sure that you are pushing your hips back and forth; these are push ups, not squats.
Complete between 15-20 swings.
2. Dumbbell shoulder squats
Stand up, holding a pair of dumbbells on your shoulders.
Keep your head up, brace your abs, push your hips back, and bend your knees.
Slowly lower your body into a squat, hands by your sides.
Hold this position for a few seconds.
Then push back up to the starting position.
Perform between 8 and 12 repetitions.
3. Renegade Rowing
Get into a plank position, on your hands and, under them, a dumbbell or kettlebell.
Now raise the weight of one of the arms to the top and then lower slowly.
Do the same with the other arm.
Try to perform between 10 and 15 repetitions with each arm.
