Best Weightlifiting Exercises For Losing Overall Body Fat
Posted Aug 01 2012 10:29am
I was perusing the current issue of On Fitness Magazine and came across an article with this title.
Well, it wasn't really an article per se. Rather it was a simple list of what the Magazine deemed to be the "Best Weightlifting Exercises For Losing Overall Body Fat."
They are ...
Legs: Squat, Leg Press (machine), Walking Lunge (while holding weights) Back: Deadlift, Pull-Down, Seated Row (machine), Barbell or Dumbbell Row, Chin-up/Pull-up Chest: Bench Press, Dumbbell Press, Shoulder Press (machine) Miscellaneous: Seated and Parallel Dip, Kettle bell Swing, Clean & Press (barbell or dumbbell)
Overall, I agree and thought this a good opportunity to address the WHY factor. Specifically, WHY are these the best exercises for losing body fat?
To start you need to look at the different between COMPOUND exercises and ISOLATION exercises.
All of the exercises listed above are compound movements. A compound exercise engages several muscle groups to move two of more joints through a range of motion.
For example, the squat not only works your quads, hamstrings, calves and glutes, but also your core and lower back.
Another way to view these types of exercises is that they simulate movements that we make every day. For example, picking up a child is a compound movement that engages muscles in the legs, back and arms.
The opposite of a compound exercise is an isolation exercise. Isolation exercises target just one muscle group and one joint at a time. An example of an isolation movement would be a bicep curl.
Many beginners to weight lifting will gravitate towards isolation exercises (a) because the don't know any better and (b) because they're simpler movements in general. This isn't to say that isolation exercises aren't useful. They're great for both rehab and for adding definition.
However, if your goal is fat loss, it stands to reason that the more muscles you engage in a movement, and the more weight you are moving, the more fat you're going to burn.
The Turbulence Training exercises (which remain my preference for quick, effective workouts) consist of compound exercises that are structured in to supersets which add to the workout intensity.
You can download a Free 10-Minute Turbulence Training workout by clicking HERE. It's just a sampling (not even Craig Ballantyne can make the fat melt away in just 10 minutes! TT workouts typically take me 25 minutes, plus an extra 20 minutes if I'm working in intervals).
If you're looking to burn fat and not spend your life in the gym, compound supersets are the way to go in this gals opinion.