To burn calories, burn fat fast, and be successful in your fitness goals, you need to get just the right amount of training in his regimen. And yes strength training is what you like to do most when you go to the gym, it’s your lucky day, because we talked to Conrad Sancheza personal trainer in suitable, on the best strength exercises to burn fat fast. (If you didn’t already know, Fyt is the largest personal training service in the US that makes fitness under the expert guidance of a certified physical or virtual fitness professional convenient and accessible to everyone) .
Sánchez tells us: “The focus of strength training should be on getting stronger, but if the goal is burn more calories, the goal should be to activate as many muscles as possible. Since these exercises require a high level of technique, I strongly suggest perfecting the form of each exercise with bodyweight or light weights and only increasing the weight once you feel confident in your form.”
Read on to learn more about the best strength training exercises to burn fat fast, then be sure to check out The 6 Best Exercises for Strong, Toned Arms in 2022, Says a Trainer.
The first thing is to clean and press. You’ll start this exercise with your feet shoulder-width apart and a barbell on the floor next to your toes. Your knees should be slightly bent and your hips pushed back as you grab the bar with an overhand grip.
“Keep your core tight, look straight ahead and your chest up as you begin to quickly lift the bar to your chest,” says Sanchez. “In a singular, clean motion, lift the bar under your shoulders, twist your knuckles toward your face, and move your elbows so they point forward. As the bar reaches your chest, bend your knees slightly as you press through your heels as you lift bar overhead. Straighten your arms and legs while making sure your core is tight. In a controlled motion, bring the bar back to the starting position.”
Related: The 3 best strength training exercises to lose weight fast, says a trainer
For the next exercise, you will lie on your back. One arm should be placed straight and that same knee bent. The opposite arm should be next to you on the ground. “Roll onto your supporting arm, keep your raised arm up, and lift your hips. Move your extended knee under your bent knee to lift yourself up. Reverse the exercise to return to your starting position,” Sanchez instructs.
This exercise is quite similar to the clean and press, but Sanchez explains that it puts the lower extremities through a deeper range of motion. You can use dumbbells, a medicine ball, or a barbell, but Sanchez emphasizes practicing the move with light weights or just your body weight first.
“Stand with your feet shoulder-width apart. Holding your weight just in front of your center, slowly bend your knees so they’re facing out, hips floating just above your knees. In one motion, push through the weight off your core and pull it back,” says Sanchez.
Related: 3 subtle warning signs that your strength training is not effective
Place your feet hip-width apart, making sure they are grounded and slightly out. “Start rolling your hips back as if you were sitting on a bench,” Sanchez says, adding, “Bend your knees while keeping your chest up and your back neutral until your hamstrings are parallel to the ground. Press up to through heels, straighten knees. Make sure your core is tight and return to starting position to repeat.”
Like a single-leg squat, this exercise requires an activated core, balance, and push off of the standing leg. “Start in a standing position with your back to the bench. Place your right foot on the bench with your shoelaces facing the bench,” Sanchez instructs. Then lower your left knee to create a 90-degree angle while keeping your right knee in line with your upper body. [and] Press your weight firmly onto your heel of foot. [Lastly], push your left knee up to return to the starting position. Switch legs and repeat.”
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