But this cliche is horribly incorrect.
Instead, it should say: “Weights for muscle, weights for fat loss.”
Because the absolute best way to burn a ton of calories and fat is to use strength training.
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Strength trainingcreates a bigger demand on your body, which leads tomore calories burnedand faster results.
Below, check out five routines that are trainer-approved for seriousfat lossand incredible results.
Best of all, they’re quick, simple, and guaranteed to turn your body into a machine.
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Stand shoulder-width apart with your toes slightly out.
Start the movement by sitting backward and spreading your knees apart.
Descend below parallel while keeping your lower back flat.
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At the bottom, drive through your heels and keep your knees apart.
Squeeze your shoulder blades together, and pull yourself up while keeping your body straight like a plank.
Get in a pushup position with your hands about shoulder-width apart.
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Keep your lower back flat, and don’t let your hips sag.
Drive through your heels, and squeeze your glutes to push your hips up.
Do not use your lower back you pull yourself up.
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Keep your knees soft, and bend at your hip, grabbing the handles.
Keep your shins perpendicular to the ground and your lower back flat.
Drive through your heels, and push your hips forward to stand straight up.
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Squeeze your glutes at the top.
Reverse the movement to lower the weight.
Keep your core tight and your glutes squeezed, and push the dumbbells directly overhead.
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At the top, your biceps should be next to your ears.
Don’t lean back or arch your lower back.
Start the movement by pulling your shoulder blades together, and row.
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Don’t let your elbow pull past your ribcage.
Drop straight down, and drive with your front heel.
Don’t let your front knee drift past your toe.
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Press your forearms flush against the wall.
(There should be no space between your skin and the wall).
Alternate while keeping your hips low and your chest up.
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Keep your core tight, and lift each knee toward your chest in an alternating way.
(It’s like you’re sprinting in place.)
Keep your head up and your hips low.
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Start with dumbbells and advance to a barbell in either the back squat or front squat position.
Row and touch the bar to your chest with every repetition.
Do NOT lean backward to cheatyou’ll put unnecessary stress on your lower back.
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At the bottom, drive back up.
While keeping your torso still, move your forearms in a circle.
Then, switch directions.
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Squeeze your shoulder blades together and don’t let your lower back sag.
Pull yourself up and lead with your chest.
Drive the dumbbells upward, keeping your shoulders back.
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Drive through your heels, as well, keeping your glutes on the bench.
A4) Lateral Heiden, Reps: 6
Start in an athletic position.
Pause briefly, and repeat in the opposite direction.
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Descend as low as you’re free to, then pull yourself back up.
check that to keep your arms straight and your hips extended the entire time.
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