The 3 best strength exercises to lose weight fast
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 .
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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.
