noir Build muscle Gym: 5 Effective Fat-Burning Workouts - Bodybuilding & Fitness Build muscle Gym Build muscle Gym: 5 Effective Fat-Burning Workouts - Bodybuilding & Fitness

5 Effective Fat-Burning Workouts - Bodybuilding & Fitness

5 Effective Fat-Burning Workouts - Bodybuilding & Fitness


The Top 5 Fat Burning Exercises

When it comes to fat loss, slow and steady loses the race. “According to American research published in the journal ‘Obesity,’ men and women who did 300 hours of cardio over the course of a year lost an average of only 5 pounds. That’s 60 hours of cardio to lose one pound!

More intense training burns calories more quickly and burns more fat overall. And unlike long, slow cardio sessions, intense training keeps you melting fat even after your workout is over. It’s not all about adding exercise, though. For fat loss, the two best exercises to eliminate are the fork to mouth and the 12-ounce curl.

There are 5 exercises that should be included in some shape or form in all resistance training programs for anyone trying to lose fat and build muscle. At least 4 of these exercises are compound movements, meaning they work numerous big muscles in the body.

Whether you have a three day full body programme or a variation of a split programme over six days, these exercises should be top of your list of priorities for a number of reasons. They give you a serious bang for your calorie and energy expenditure buck, train your full body and also improve the smaller factors such as your balance, grip strength and overall strength and power which are crucial to long term results.

Because there are so many variations to the above exercises, you will never get bored, and simple changes to the positioning of your feet or your grip can make the exercises not only hit your muscles at a different angle, but also more challenging for you as an athlete, especially as you progress to heavier weights. This is progressive overload at its finest and I can honestly say when I started incorporating these movements into my routine, alongside lifting heavy, the results spoke for themselves. Aside from helping you achieve an insane physique, there is nothing more satisfying than beating a personal best on these three lifts! 

Well, if you want to lose weight, burn fat and gain real muscles, you must incorporate these exercises in your routine: 

1.The Squat. 

Known as the king of all exercises for good reason, the squat works all the muscles in the lower body, and also packs a mighty punch to your core too, making sure you rely on it heavily for stabilisation throughout the movement. Studies have also illustrated the squats ability to increase both testosterone and growth hormone levels, thus encouraging muscle growth overall in the body. Most notable though is the squats ability to build the glutes in particular, making this is an exercise nobody should miss out on for leg day.

There are many variations of the squat, all of which can provide a different emphasis on different parts of the muscles, for example the back squat places a lot of emphasis on the glutes and hamstrings, whereas a front squats focus is on the quads. It is important to keep the back straight in a squat and push the hips back as though you are about to sit into a chair. A great tip I picked up in training was to push through the outside (Lateral) heel when squatting as this stops the knees from going inwards or outwards inappropriately and avoiding unnecessary pressure on the ligaments.

If you find you are at a plateau with your squats, a good way of breaking this is introducing box squats for a few weeks. I found that implementing these into my routine temporarily not only built my confidence but also increased my strength significantly when I transitioned back into back squats.

2. The Deadlift .


The deadlift provides some serious competition for the squat and is one of my favoUrite exercises, quite possibly because not only did I achieve some serious improvements from incorporating them into my programme, but also because I struggled hugely with them when I began training. I went from using an empty bar to gradually progressing up to 100 kg lifts. It took a lot of time and effort but boy was it worth all that hard work! The deadlift again works the lower body, with particular emphasis on the glutes and hamstrings, but it also works the upper body too, including your back, shoulders and arms.

I recommend using chalk rather than weightlifting gloves as I found my grip improved significantly when I made this switch, thus enabling me to move more weight, this also carried over to my other lifts too. There are many variations of the deadlift, from the Romanian deadlift to the sumo deadlift and you can use a barbell or dumbbells to carry out the movements.

3. The Bench Press.


The bench press is an excellent exercise for the upper body.  It has earned its place in the top three exercises with good reason as it works the whole upper body.

You can also vary the position of your bench to target different portions of the chest using an incline or decline bench rather than just a flat bench. You can vary your grip to target different muscles with this exercise also, for example a close grip will place emphasis on the triceps.

4. The Pull-up.

A pull-up is an upper-body compound pulling exercise. Although it can be performed with any grip, in recent years some have used the term to refer more specifically to a pull-up performed with a palms-forward position.

The term chin-up, traditionally referring to a pull-up with the chin brought over top of a bar, was used in the 1980s to refer to a palms-away (overhand/pronated) grip, with a palms-toward (underhand/supinated) grip being called a “reverse-grip” chin-up. In later decades, this usage has inverted, with some using “chin” to refer to a pull-up done with a palms-backward position. In spite of this, “chin” is still regularly used refer to overhand-grip.

The most popular current meaning refers to a closed-chain bodyweight movement where the body is suspended by the arms, gripping something, and pulls up. As this happens, the wrists remain in neutral (straight, neither flexed nor extended) position, the elbows flex and the shoulder adducts and/or extends to bring the elbows to or sometimes behind the torso. The knees may be bent by choice or if the bar is not high enough. Bending the knees may reduce pendulum-type swinging.

A traditional pull-up relies on upper body strength with no swinging or “kipping” (using a forceful initial movement of the legs in order to gain momentum). The exercise mostly targets the latissimus dorsi muscle of the back along with other assisting muscles.

5. Least but not last, THE SPRINT.

Sprinting is one of the most explosive workouts you do and popular among celebrities. It can help you build your legs and abs, burn fat and more. How many times have we seen a track meet where there were sprinters competing and we were amazed on how sculpted their legs and abs were. Well this doesn’t happen by just waking up and stepping on a track. The reason behind this is the incredible training that is involved in becoming a proficient sprinter.
the-sprint

Sprinting is one of the most explosive and amazing workouts you could ever do. As a matter of fact, it is gaining a lot of popularity right now among celebrities who workout to stay in great shape. The specific body parts that sprinting targets are the butt, hips, hamstrings, quads, calves and abs. It is a complete body workout and can be done outside the gym in any local park or track.

CONCLUSION


When trying to burn fat these three exercises are definitely a god place to start- but don’t rush into things! Learn the movements, the grips and the correct form first! Safety should always be your top priority and although I always encourage heavy lifting, make sure you have your form down before you progress to a heavier load and make sure you pay attention to it throughout your whole lift!


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