Best Exercises To Lose Weight QuicklyThe best exercises to lose weight quickly are the exercises that recruit the most muscle fibers. In this article we’ll take a look at some great weight training and aerobic/cardiovascular exercises that burn lots of calories. Let’s start off with… Best Weight Training Exercises For Weight Loss There are basically two types of weight training movements – isolation exercises and compound exercises. I'll quickly explain the difference between them… Isolation Exercises I call isolation movements “sculpting” moves. Isolation exercises target a specific muscle area because movement only happens at a single joint. When your body fat levels are low and you want to define a specific area, do mostly isolation moves. Two quick examples of isolation exercises are calf raises and leg curls. Calf raises develop calf muscles and leg curls develop your hamstrings. Compound Exercises – The best exercises to lose weight quickly If quick weight loss is your goal, compound exercises should be your main focus. Compound exercises involve motion at more than one joint. For that reason compound exercises are also called multi joint exercises. They help you lose weight faster in two ways: 1. They help you build muscle, and muscle burns fat. Isolation movements can help you build muscle, but compound exercises are superior for muscle building. 2. Compound moves burn lots of calories because they recruit lots of muscles at the same time. The more muscles you recruit as you exercise, the more calories you burn. The more calories you burn, the faster you can lose weight and get the body you want. SIDE BAR: If you have any injuries or physical conditions, you should check with your doctor before doing the exercises that I will mention. You'll need to do the exercises correctly to get the most benefit and avoid injury. A good free resource for exercise illustrations is here. One more thing before I reveal the exercises... Unless you’re a beginner or you have physical limitations, use free weights instead of machines. Free weights are dumbbells, barbells, kettlebells, or anything else that’s not attached to something. Free weights give you a superior workout by maximizing muscle recruitment. This helps you build muscle and lose weight faster. Ready? 1. Squats Squats may be the king of all best exercises to lose weight quickly. Heck, squats are arguably the best exercise there is - period! Leg exercises burn the most calories because your legs are the largest muscle group you have. Squats are so effective because you literally work muscles from top to bottom by doing them. Even though they’re mainly a leg exercise, squats also recruit…
Doing 4 or 5 good sets of squats will burn a lot of calories – as long as you use correct form and intensity. No quick weight loss program is complete without squats! They’re hard, but do them. Even if you have to force yourself. 2. Deadlifts Deadlifts are another powerful calorie burning and body strengthening exercise. They work almost every major muscle group – your quadriceps and hamstrings, back, core, spinal erectors, buttocks, hips and forearms. 3. Lunges Lunges are another leg exercise that recruits a whole bunch of other muscles. 4. Push Ups Push ups are one of the oldest but will always be one of the most effective exercises. Push ups work your chest, shoulders, triceps and core muscles. 5. Rows Rows come in many different flavors. They can be done with barbells, dumbbells, kettlebells and other equipment. Upright rows recruit your traps, shoulders, biceps and forearms. Bent-over rows work your back, spinal muscles, shoulders, biceps and forearms. Because you’re on your feet during these movements, your core and leg muscles are also at work. 6. Standing Shoulder Presses These can be done seated or standing. You get an advantage standing because then your leg and core muscles are engaged. The main muscles worked are your shoulders and triceps. 7. Planks They're not considered a compound movement, but planks are a great exercise for your core, and it doesn't stop there. I love planks because they engage your core, back muscles, forearms, chest and triceps. Crunches are best for developing eye popping ab muscles, but planks are better for burning calories. This is not a complete list of the best weight loss exercises, but these are some of the most effective. Hopefully you leave with a good idea on what makes some weight training exercises superior to others for weight loss. Let’s look at some of the best aerobic exercises to lose weight quickly…
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