Top 10 Fat Loss Exercises and Melt Away The Fat By Lifting Weights
If you want to lose weight, regular exercise is essential. However, the exercises you choose can make a huge difference when it comes to the total amount of body fat you burn. Also I’m going to explain you how melt away your fat by lifting weight because weightlifting is an activity that many people neglect when trying to lose weight. They believe that cardio will help them burn away body fat and lifting weights is only necessary if they want to build muscle.However, the truth is that lifting weights is just as effective as cardio when it comes to fat loss and by excluding weightlifting from your workout routine, you’re actually limiting your fat loss success.That’s why in this article I’m going to be helping you choose the most effective exercises for achieving your weight loss goals and listing 10 of the top fat loss exercises and I’ll be explaining in further detail why lifting weights is essential for maximum fat loss and discussing how to incorporate weightlifting into your lifestyle.
1)Boxing
Boxing is a fantastic sport that blasts through 613 calories per hour. This is a calorie expenditure 6 to 12 times higher than that spent at rest, according to the intensity of your movements. Not only is it great fun but it also allows you to build up some self-defense skills as you blast away the body fat. In addition to this, it’s extremely versatile with bag work, boxing matches, sparring and speed work all making up part of the sport.
2) Burpees
Burpees are one of the most popular bodyweight exercises around and burn through a notable 546 calories per hour. In addition to this, they give all the muscles in your body an effective workout which builds muscle mass and increases the amount of body fat you burn on a daily basis. Burpees are the enemies of bad body fat, so it’s the best friend for your body. The burpees muscle your thighs, your pecs, your abs, your arms … Finally the whole body at the same time! It is a very intense and demanding exercise. To perform burpees, simply follow the instructions in this video.
3) Jump Rope
Jump rope is a great weight loss exercise that you can perform anytime and anywhere in a relatively small space. Jumping rope allows you to lose fat and have a flat stomach. The rope will tone the muscles of the lower body, arms, shoulders and abs. Jumping 15 minutes will cost you as many calories as if you had done 30 minutes of jogging. It blasts through 798 calories per hour and all you need is a jump rope and you’re good to go.
4) Jump Squats
Jump squats are a simple but effective bodyweight move that target all the muscles in your legs and work off a substantial 900 calories per hour. The jump squat burns calories during exercise but also after exercise thanks to the intensity of this exercise. It’s a cardio session and also a muscle building. The jump squat is also work abdominals and will make you beautiful muscular legs. To perform jump squats, simply follow the demonstration in this video.
5) Rock Climbing
Rock climbing is an excellent exercise that’s fun, challenging and unique. The climbing itself works off 749 calories per hour but it also gives all the muscles in your body an intense workout which increases your muscle mass and has a positive long term effect on the amount of body fat you burn.
6) Running
Running is one of the simplest fat loss exercises around and allows you to enjoy the outdoors while also topping up your vitamin D levels. To burn even more fat, it is better to run in the morning on an empty stomach. Your body will be forced to draw energy from your fat reserves. This way you will be able to burn about half more fat than if you run with your belly full. In addition to this, it’s one of the best fat burning exercises around and burns an impressive 920 calories per hour.
7) Spinning
Spinning is a popular cycling based exercise class that involves pedaling to music at a range of different intensities. It depends on how much you pedal, but the more intense the spinning, the more calories you will burn. You will muscle your thighs and your buttocks but also your abdominal strap. Spinning will also strengthen the health of your heart.It’s a brilliant fat burner and works off 700 calories per hour and also does a great job of toning and strengthening the muscles in your lower body.
8) Step Ups
Step ups are a top cardiovascular exercise that blast through a significant 972 calories per hour. They do a fantastic job of targeting the muscles in your lower body and they can be performed in a very tight, compact space. It is very intense and fun to lose weight with this fitness exercise. It is a very complete sports discipline that will strengthen your whole body. To perform step ups properly, simply follow the demonstration in this video.
9) Walking
Walking may not burn a huge amount of calories (240 calories per hour) but when you consider the ease with which you can add walking to your day, it’s still a top fat burning choice. By taking the stairs instead of the elevator, covering short journeys on foot instead of driving or simply having 30 minutes to yourself and going for a stroll every evening, you can burn plenty of body fat while still going about your day to day tasks
10) Weightlifting
Weightlifting is another activity which doesn’t directly burn a lot of calories (400 calories per hour) but does give your fat loss efforts a significant boost. By lifting weights at least three times per week, you’ll build bigger, stronger muscles. Muscle cells require six calories per pound per day to maintain while fat cells require two calories per pound per day to maintain. Therefore, by lifting weights regularly, you’ll have more muscle mass and naturally burn more body fat each day as a result.
The 10th exercise will allow me to make the transition to my last advise. I will tell you more about the power of weightlifting in fat loss.
How Lifting Weights Helps You Burn Body Fat
As I told you above lifting weights does burn a small amount of calories directly (approximately 400 calories per hour) which does help you burn some body fat. However, the main way that weightlifting helps reduce your overall body fat levels is that it increases your muscle mass. A pound of muscle burns around six calories per day while a pound of fat burns just two calories per day. This means muscles cells are three times more effective at burning calories than fat cells and by increasing your muscle mass through weightlifting, you can give your fat loss efforts a significant boost over time.
4 Simple Steps For Incorporating Weightlifting Into Your Lifestyle
Now that you know how lifting weights supports your fat loss efforts, you need to make sure that you’re lifting weights regularly as part of your lifestyle. The good news is this isn’t a difficult task and by following the four simple steps below you’ll be well on your way to blasting away the fat with weights:
1)Get Access To Some Weights:
Before you can start weightlifting, you need to ensure you have access to some weights. The easiest way to do this is by joining a gym which will have all shapes and sizes of barbells, benches, dumbbells, kettlebells and weight machines available for you to use. However, if you’re not a fan of gyms and you have enough space in your home, buying a bench and some basic free weights or an at-home multi-gym are two other viable options.
2)Create A Weightlifting Schedule:
Once you have access to the weights, you then need to create a realistic weightlifting schedule that you can stick to. This schedule needs to include exercises that target the following seven areas of your body across the week; chest, triceps, upper back, biceps, shoulders, core and legs. The exact schedule will depend on your lifestyle and the time you have available, but most people aim for between two and four weightlifting sessions each week and keep each session between 30 minutes and an hour in length.
3)Track Your Progress:
After you’ve got access to some weights and put together a weightlifting schedule that works for you, the next step is to track your progress by writing down the amount of weight you’re lifting and the number of sets and reps you’re completing each week. You can either do this using a pen and pad or if you want a more portable solution, you can download a smartphone app that allows you to track your progress and stores the results digitally.
4)Review Your Progress & Improve:
The final stage of successfully incorporating weightlifting into your lifestyle is to review your progress and use this as a platform to improve. Ideally, you should be aiming to increase the amount of weight you’re lifting or the number of reps you complete for each exercise every week. By doing this you’ll constantly get stronger, increase your muscle mass and burn more fat as a result.
Summary
If you want to get the most out of your workouts when it comes to fat loss, performing the right exercises is essential. So, if you’re not currently incorporating any of the exercises on this list into your weekly fitness regime, start making some changes today and ensure that your workouts are designed with maximum fat loss in mind. And if you’re not currently lifting weights as part of your fat loss regime, I hope this article has highlighted why you should be. Not only will lifting weights burn through body fat but it will also enhance your strength, core stability and more. So, if you’re currently doing only cardio, re-work your fitness regime today, incorporate some weightlifting and give your fat loss efforts a boost.
