barbell squat deadlift lunges kettlebell swings exercise workout lower-body upper-body best fat loss calorie burn get fit lose weight training tips

The Best 4 Exercises You Need For Weight Loss

So, you have been probably hitting the gym and weights recently and wanted to find out about different exercises? Perhaps, you have already been lifting for a while and would like to see where exercises for weight loss take a different turn? Either way, I will give The Best 4 Exercises You Need For Weight Loss.

Some exercises target more body parts than others and some of them isolate the muscle groups, allowing to emphasise on a particular muscle group. You need to know that, the more muscle groups are involved in the exercise, the more calorie demanding it is. Here are the best 4 compound exercises that will allow you to burn most calories and will help you to lose weight.

barbell squat deadlift lunges kettlebell swings exercise workout lower-body upper-body best fat loss calorie burn get fit lose weight training tips

1. Barbell squat

Barbell squat is probably one of the best exercises there is, regarding both body strength and weight loss. Whilst performing a squat, you engage your core, upper and lower body, allowing the majority of the muscle groups to contribute in completing the exercise.

How to perform the exercise:

  • Place your legs shoulder-width, hold the barbell with both hands, comfortably.
  • Lower your legs, by bending your knees and keeping your back straight, keeping your knees in line with your toes.
  • Lower the weight until your thighs go just slightly below the parallel to the floor.
  • Rise back up, by pushing the weight through your heels and get to the starting position.

Tips for squats:

  • If your toes keep raising up, whilst rising the weight back up to the starting position, make sure you have a solid support underneath your heels (place a 2,5kg plate underneath) or just get squatting shoes for heel support.
  • When the weight becomes heavy, in order to protect your joints and your back, you can use weightlifting belt and knee sleeves/knee wraps.
  • Control the weight at all times and don’t perform any instant movements whilst performing the exercise.
  • Have someone to spot you, if you don’t feel confident with the weight.

barbell squat deadlift lunges kettlebell swings exercise workout lower-body upper-body best fat loss calorie burn get fit lose weight training tips

2. Barbell Deadlift

Deadlift is another great compound exercise, which  emphasises on a lot of muscle engagement on erector spinae (lower back), hamstrings, quadriceps, calves and glutes. It is a great compound exercise which should be implemented in every workout routine, as it is a great calorie burner, as well as an exercise for strength.

How to perform the exercise:

  • Stand against the barbell, placing your legs shoulder width.
  • Keep the bar approx. 2-3cm in front of your shins.
  • Keep your head up and your back straight.
  • Bend your knees to grasp the bar, by pushing your hips back.
  • Grasp the bar, outside of the knees, somewhere around hip-width.
  • Lift the barbell off the floor whilst keeping your back straight, straighten your legs and your hips.

Tips for deadlifts:

  • When the weight becomes heavy, in order to protect your joints and your back, you can use weightlifting belt and knee sleeves/knee wraps in some cases.
  • Control the weight at all times and don’t perform any instant movements whilst performing the exercise.
  • Be careful by not bending your back as you lift the barbell off the floor.
  • Always keep your head up.
  • Do not overload too much weight on the bar if you are not experienced with this exercise.

barbell squat deadlift lunges kettlebell swings exercise workout lower-body upper-body best fat loss calorie burn get fit lose weight training tips

3. Kettlebell Swings

Kettlebells have been used for decades and they have gained a lot of popularity amongst many fitness athletes. Coming from Russia, since 18th century kettlebell exercises have become great in calorie burning and strengthening of the core.

How to perform the exercise:

  • Place your feet shoulder-width, grasp the kettlebell with both arms.
  • Squat slightly and engage your core.
  • Swing the kettlebell upward as you press your hips forward.
  • Return to the slightly squatted position.

Tips for kettlebell swings:

  • Use the weight you are able to control
  • Do not jerk the weight instantly, protect your joints.
  • Always pace yourself.

barbell squat deadlift lunges kettlebell swings exercise workout lower-body upper-body best fat loss calorie burn get fit lose weight training tips

4. Lunges

There are many ways you can perform lunges. Some of the ways can be by implementing barbell or holding two dumbbells in each hand. It is a great calorie burner and involves a lot of glutes, quadriceps and hamstrings work. A great exercise for those who want to shape their lower body and burn a lot of calories!

How to perform the exercise:

  • Place the barbell on your back, just like when doing squats/hold dumbbells in each hand.
  • Place your feed hip-width.
  • Step forward with your right leg and lower your body until your knee bends in 90-degree angle.
  • Pause and return to the start position.
  • Do the same with your other leg and alternate.

Tips for lunges:

  • Do not overload the weight.
  • Keep your back straight at all times.
  • Make sure your knee doesn’t go over your toes.

Calorie burning workout

Warm-up 10-15 minutes (stretch your muscles, warm-up the joints).

  1. Barbell Squats 4 sets | 8-10 repetitions. (60sec rest)
  2. Barbell Deadlift 4 sets | 8-10 repetitions. (60sec rest)
  3. Lunges 3 sets | 10-15 repetitions on each leg. (45sec rest)
  4. Kettlebell swings 3 sets | 12-15 repetitions. (45sec rest)

NOTE: This workout mainly targets the lower-body, therefore it is not the most suitable workout for those who wish to build upper-body.

Do this workout 3 times a week, by giving yourself 1-2 days rest in between. By implementing a healthy diet, you should achieve your results in no time.

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Take care,

Mantaspros

Train Like An Artist’

 

2 thoughts on “The Best 4 Exercises You Need For Weight Loss

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