To lose fat, it is essential to follow three steps: follow a healthy diet with a calorie deficit, take daily steps and do strength training. Many people who have weight loss goals tend to focus on cardio over strength work when it should be the other way around.
We’re here to tell you about the three best strength training exercises to lose weight fast, but before we get into them, here’s some basic 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 best for your goal if you want to lose weight.
Compound exercises are categorized into different movement patterns: squat, lunge, hinge, push, pull and walk. If you are currently working out, your workouts should include exercises that cover these movement patterns. However, if your routine already incorporates them, you can add more exercises to burn more calories.
The next three exercises are a little more challenging, but they are perfect for helping you lose weight fast. You can incorporate all three moves into your current workout routine or do them as a complete workout.
- Kettlebell Swing
1️⃣You need to start standing with your legs wider than the width of your hips and with both hands holding the kettlebell between your legs, then you need to slightly bend your knees.
2️⃣Next, you need to lean your chest forward and swing the kettlebell between your legs, then push your hips forward until you are in a standing position. And then simultaneously throw your arms in front of you while keeping a firm grip on the kettlebell and repeat.
3️⃣You need to make sure you push your hips back and forth; these are push-ups, not squats.
✅Perform between 15 and 20 swings.
- Dumbbell shoulder squats
1️⃣Stand up, hold a pair of dumbbells on your shoulders.
2️⃣Keep your head up, contract your abs, push your hips back and bend your knees.
3️⃣Slowly lower your body into a squat with your hands at your sides.
4️⃣Hold this position for a few seconds.
5️⃣Then walk back to the starting position.
✅Perform between 8 and 12 repetitions.
- Renegade Rowing
1️⃣Get into a plank position, on your hands and under them a dumbbell or kettlebell.
2️⃣Now lift the weight of one arm up, then slowly lower it.
3️⃣Do the same with the other arm.
✅Try to do between 10 and 15 reps with each arm.
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