If you want to burn fat fast and get fit in record time, you need to get off the treadmill and start lifting weights. Don’t you believe us? Just ask three-time Olympic speed skater and leading body transformation expert Sarah Lindsey, also known as the trainer of choice for celebrities like Vogue Williams, Nick Grimshaw, Piers Morgan, Professor Green, Ellie Goulding, Pixie Lott, Christine Lampard and Paloma Faith. .
As the founder of fitness roarSarah is famous for helping her clients achieve amazing results in fat loss and muscle building. Seriously, just check it out. customer transformations here – and the secret of its success lies in its full body workouts that make the metabolism go into overdrive for amazing results.
Want to know more but can’t get to one of Sarah’s three Roar Fitness gyms in London? Fear not! Here, Sarah explains all the reasons why you should give weightlifting a try. Y reveals the latest weightlifting moves you can do at home or in the gym to perfect and tone your body from head to toe. The best part? You only need a pair of dumbbells to make them!
You do not have any? Take a look at our summary of the best dumbbells Y best adjustable dumbbells to buy in 2022.
How Weight Training Helps You Lose Weight
According to Sarah, there are many physical benefits to be gained from training with heavy metals, such as increased bone density and better athletic performance for injury prevention, less stress, and a lower risk of heart disease and diabetes, not to mention scientifically proven fat loss. verified. -fiery profits! But why does lifting weights help with long-term weight loss? The answer is in your metabolism.
“When you focus on weight training, you’ll build muscle,” explains Sarah. ‘And if you increase your muscle, you will increase your metabolism. Ultimately, the more muscle you have, the higher your metabolism, and that means you’ll burn more calories at rest long after you’ve completed your weight training. Indeed, weight training helps turn your body into a fat-burning machine.’
However, to get the maximum benefits from your resistance workouts, Sarah suggests that you may need to rethink the way you currently exercise.
“Too many people do cardio first during their workouts, which then leaves them too tired to lift properly and unable to increase the intensity. But increasing the intensity is the key to improving your metabolism for long-term, sustainable fat loss and weight management (bodyweight exercises only work for so long because your body gets used to it quickly). Therefore, I suggest that you always train with weights first during a workout. For me, cardio is the last piece of the puzzle.’
(Image credit: ROAR Fitness/Sarah Lindsay)
How To Do Sarah Lindsay’s Ultimate Fat-Burning Weightlifting Workout
If you want to try weightlifting to burn fat and transform your body, but have no idea how to get started, keep scrolling to see Sarah’s demos of eight key resistance exercises that feature heavily in her Roar Fitness workouts.
“If you master these exercises, you can use them as part of the goals of any program you have because all body parts and movement patterns are covered,” explains Sarah.
‘However, if you have no idea where to start, do all eight exercises in a row as a circuit. Try to do 15-20 reps of each exercise with minimal rest between exercises, and then take a two-minute break between circuits (after completing all eight exercises in a row). Do as many circuits as you can in 20 minutes and then slowly increase this duration to around 45 minutes as you get fitter and stronger.
To do this exercise, you will need a pair of dumbbells, Russian weights or the heaviest household items you can find.
“As you get stronger, you will need to add more weight/resistance to your lift to stimulate the muscle,” adds Sarah. ‘The goal is to progressively lift more weight all the time and get better. Try lifting more weight every time you hit the gym or invest in heavier weights for home. As you grow in strength and confidence, you can take all of these moves to the free weights section of the gym and start challenging what you can lift!’
Do you feel like you need more support or guidance on your technique? Try one of Sarah’s new 45 minutes Roar Fitness Group Classes at Roar Fitness in Kensington, London (each class holds a maximum of 10 people), or join online from the comfort of home with a daily schedule of live classes that are also available on demand from £15 a month.
Best Weightlifting Workout To Burn Fat: The 8 Resistance Exercises To Burn Fat Fast
1. Deadlift
In deep: how to deadlift correctly
Why: Working primarily the posterior chain (back, hamstrings, and glutes), the deadlift is one of the exercises that most intersects with strength in everyday life—think going up and down and lifting things off the floor. The deadlift will help you strengthen your back and protect you from the most common lower back injuries.
How: ‘Hold your dumbbells in your hands, feet shoulder-width apart. Keeping your back flat, begin the movement by pushing your butt back, pivoting at your hips, and slowly slide the weights up your thighs until the weight reaches your knees, then bend your knees until the weight reaches mid-shin. Stand up straight again using that exact movement pattern in reverse.’
2. Push-ups
In deep: how to do push ups
Why: ‘For a more accurately measured progression of a chest exercise, you can perform a chest press or bench press if you’re using a gym. Meanwhile, a pushup is a more difficult alternative, but it can be done at home without equipment. It’s just more difficult because the starting weight (your body weight) is probably heavier than the dumbbells you’d start out with in the gym. An up press also requires more core, meaning we’re hitting two birds with one stone.
How: “First, get into that perfect high plank position with your body completely straight: the weight is on your toes and hands with your arms straight and a little more than shoulder-width apart. Keeping your core tight, bend your elbows and slowly lower your body toward the ground. Go as low as you can without your chest or thighs touching the ground before pushing back up. If you still can’t do a full pushup, simply lower your knees to the ground, carrying as much weight through your upper body as you can.
3. Goblet squat
In deep: how to do goblet squats
Why: This exercise also offers a great transition into everyday life, as we use this movement pattern every time we get up from the floor or a chair. If you don’t maintain your strength through its full range as you age, you may be able to get up out of your seat, but getting up off the floor is another ball game and this is where I see a lot of mobility from people. – not to mention their confidence and independence – begin to decline.’
How: Stand with your feet hip-width apart and hold the dumbbell or kettlebell against your chest with your elbows raised. Keep the weight back on your heels and your back flat (neutral spine). Slowly bend your knees until your butt is as low as you can control without your body leaning too far forward or your heels coming up. When you reach your final range, drive back to the starting standing position.
4. Leaning Row
In deep: how to do incline row
Why: ‘One of my favorite pulling exercises. Another great mover that works your upper back, rear delts (shoulders), and biceps for great posture.
How: Holding dumbbells at your sides, keep your back straight and push your butt back so your torso is almost parallel to the ground (knees slightly soft but not bent). With your arms hanging down in the starting position, bring both elbows back as if you were trying to elbow someone behind you, squeezing your shoulder blades together at the top. Slowly lower the weights back to the starting position.
5. Shoulder Press/Overhead Press
In deep: how to press overhead
Why: ‘This keeps those shoulders strong and your body athletic. You can do it sitting or standing. Personally, I prefer sitting as it eliminates the need to ‘bounce’ your legs a bit and build momentum.’
How: Sit upright with or without a backrest (without just requiring more core stability, so the weight you’ll need will be less than with a backrest), start with your elbows out at right angles and the dumbbells in line with your ears. Push the dumbbells up over your head almost meeting in the middle, but try not to make any noise with the dumbbells on top as it takes the tension off and gives you less control. Reverse this movement slowly back to the starting position.’
6. Sit in V with a clap
Why: ‘One of my favorite basic exercises. I also like to do v-squats as a static hold (just holding the body in the ‘v’ position), but getting into position and finding balance can be tricky.’
How: To complete the movement, lift your torso and one leg off the ground and clap under the raised leg. The clap is not just for fun, but also a benchmark so you know you’re lifting high enough. Don’t worry if you feel like you’re shaking, that’s just your transverse abs doing their thing, which is good news!
7. Split squat
In deep: how to squat well
Why: ‘Maintaining unilateral/single-leg movement is really important for balanced muscle and strength development.’
How: ‘With one leg in front of the other with a little space between your legs (so you don’t feel like you’re balancing on a tightrope), hold the dumbbells loosely at your sides. Slowly throw your weight forward onto your front leg with a slight bend (leaning forward) at the hip. Once you’ve reached your final comfortable range, keep your knee in line with your toe as you bring the weight back to the starting position.
8. Dumbbell Snatch
Why: ‘Now all the main moves are covered, I want to add some heavy moves to get your heart rate up, up, UP!’
How: Stand with your feet shoulder-width apart holding a kettlebell or dumbbell. Always keep your back flat and your spine neutral during this move, especially since it’s a faster, more dynamic exercise. Using that hip hinge, with knees bent and arms straight, push your butt back and guide the weight down between your legs, then as soon as the weight hits the floor, quickly straighten your legs to come back up. the weight quickly in one motion. even above your head.
