After all, if you could just do any physical activity and manage to burn off all your unwanted body fat, wouldn´t people just devote 10 minutes to doing some exercises and put an end to excess fat and obesity, once and for all?
The truth of the matter is that some exercises are far better suited to burning fat and speeding up your metabolism than others. And, even then, not all exercises are designed to stimulate all your body´s major muscle groups.
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What do you think of when you think of “working out”? Does a picture of yourself sweating at the gym doing countless tricep and bicep burls flash through your mind? Do you see yourself on your back struggling to bench press unwieldy barbells or gritting your teeth to do yet another sit-up?
While it´s true exercises like these have their place in a workout, it´s important you don´t do them to the exclusion of other, more effective movements. The fact is, performing isolation exercises alone will not help you reduce the body fat you´re so intent on getting rid of. Forget the sit-ups – no matter how many you do, they won´t whittle away your belly fat! It simply doesn´t work that way…
So, what do you have to do to stop that jiggle and lose that annoying body fat?!
You have to put these two key concepts into practice if you want to burn fat and lose weight:
- Key Concept #1: Interval Training
- Key Concept #2: Whole Body Exercises
To learn more about how you can use these concepts to lose weight, improve your health and start living the life you´ve only been dreaming of up until now, you can check out the Beyond Diet Program, a great resourcedeveloped by exercise and nutrition specialist, Isabel De Los Rios. This system offers you a way of eating and exercising that is natural and effective, for weight loss that is sustainable and maintainable. If you´re tired of the empty promises and hype you´ve seen with other programs, and understand that permanent weight loss takes time and effort, then the definitely on the right track.
Okay, back to the topic at hand
Which exercises are most effective at burning your unwanted body fat?
Believe it or not, there are a multitude of exercises that can help you get that slim, lean-muscled look you´ve been aiming for. The key is to do exercises that incorporate a principle called compound movement.
Compound movement – as the name suggests – involves two different movements in one exercise. Here are just a few body weight exercises based on compound movement:
- squat to bicep curl to shoulder press
- squat with alternating shoulder presses
- alternating lunges with shoulder presses
- alternating lunches with bicep curls
- alternating lunges with hammer curls
- dog birds
The descriptions of these exercises alone may sound like hard work – and you´d be right because each exercise was designed to challenge your entire body, and not just one muscle group.
Here´s an video with some exercises you can do to get started – if you´re a beginner, take it slow and rewind the video as often as needed to be sure you are following the movements exactly.
When you give compound exercises a try, the first thing you´ll probably notice is how your overall strength and sense of balance are put to the test. You´ll want to give your body a chance to get used to the movements, so plan on doing only a few repetitions in the beginning, then increase them gradually over time.
Of course, you should always check with your doctor before beginning any new fitness routine. Remember it´s better to be safe than sorry, and if you suffer from any health conditions, such as joint pain or high blood pressure, definitely plan on scheduling a check-up before getting started.
Samira Gutoc is the founder and managing editor of Atlas and Co. She is also a content writer, blogger, poet, photographer and an editorial associate.