A common misconception is that you have to do hours and hours of cardio in order to lose any fat. In actual fact, other exercises (like weight lifting) generally burn more calories than the equivalent amount of time spent on the treadmill or bike. Too often people give up on fat loss because they think it’s too hard but the right workout used in conjunction with the right diet and the right protein supplements. Read on for a simple but effective fat loss workout.
Back, chest and legs
Romanian Deadlift and Bench Press
The Romanian Deadlift is a fantastic exercise that works out your hamstrings and lower back. Use a set of two dumbbells or one barbell and place the weight(s) on the floor in front of you. Then, with your feet shoulder-width apart, use your hips to bend over whilst keeping your back and legs straight. Grab the weight(s) with both hands and slowly return to your starting position whilst continuing to hold the weight. Do 2-3 sets of 6-8 reps.
The Bench Press is a classic and exercises so many different parts of your body. This exercise can also be done with a barbell or with dumbbells. Lie on your back on a bench with your feet placed on the floor. If you’re using a bar, grip the bar and safely lift it off its stand. With your hands slightly wider than shoulder-width apart, lower the bar down to around 2-3 inches from your chest. Extend your arms again and repeat the exercise. Again do 2-3 sets of 6-8 reps.
Lower body and shoulders
Lunges and Shoulder Press
The lunge is a great way to work out your entire leg. Stand straight with your legs shoulder-width apart. Put one leg in front of the other and bending the knee lower your whole body keeping your back straight. The leg that is not forward should be pushed parallel to the floor. Alternate between legs and do 3-4 sets of 6-8 reps.
The shoulder press is a great way to work out all the shoulder muscles as well as neck muscles and arm muscles. Grab two dumbbells and with your feet shoulder-width apart push each arm holding a dumbbell above your head. When you return the weight from above your head, bring it down to just above your shoulder. Do 3-4 sets of 6-8 reps.
Research indicates that it’s extremely effective to do cardiovascular exercise following intense weight exercise. Straight after the previous two workouts, head to a bike, treadmill or cross trainer and do 20-30 minutes of moderate intensity exercise. By calculating your weight and age, you’ll be able to ascertain the rate your heart should be at for maximum fat loss. When you’ve managed to lose a good amount of fat, you’ll feel immensely rewarded.