Exercise and nutrition go hand in hand when it comes to fat loss. You will experience a lot more success with a whole food diet (in terms of losing body fat) than you will with exercise alone. Exercise is like the icing on the cake – it’s the finisher. You can only do so much more with nutrition. If you want to start looking fit, toned and trim – then exercise will do that for you. You will never be successful in losing weight training if you are on a lousy diet – so, therefore, I urge you to make nutrition your first and foremost goal along the journey to fat loss. Let’s get into the exercise component of this – because there are a few you can do, which will help reduce your body fat and give you a lovely shape.
Top 3 exercises to reduce body fat and re-shape your physique
- Using multi-joint lifts. Multi-joint lifts are those that use the most muscle in your body. These range from squats, step-ups, rows, deadlifts and any kinds of presses that involve a lot of muscle tissue (think of bench presses). The high amount of muscle you are using to perform these movements will help increase your net energy expenditure. Therefore, it results in burning more calories and increasing your muscle mass. When we raise the amount of muscle mass on our body, our resting metabolic rate becomes higher. We should all aim for this kind of environment for everyone because you can consume more calories. The trick is that once you start weight training, you must constantly challenge your muscles to grow.
- Use sprint interval training. HIIT is a time saver and is also a high impact fat burner. Sprints increase your bodies chances to mobilize body fat and burn it for energy. You only need to allocate about 20–25 minutes of your time towards sprint intervals, three times per week. That’s how effective this type of training is. Sprints also give you the upper hand when it comes to muscle as well. It helps increase your strength and decrease your chances of losing that precious muscle. Be wary of sprinting for more than the allocated time, as that’s when you can negate the incredible benefits they bring.
- Circuit type training. I love circuit training. You can create a session in your own home if you like, using simple equipment. Pick about 4–5 exercises to perform simultaneously without a rest period. At the end of the 5th exercise, allocate a very minimal time for rest, then start back on the first exercise. Shorter rest periods ignite fat burning and increase endurance. When in the gym, you can use a sled, tire flips, or even farmers walk. Using different types of equipment continually test the body and increase your rate of fat burning. It also varies your workout and makes it less monotonous. When this sets in, you’re more likely to experience training stagnation and fat loss stalls.
I have been using the above mediums for many years and have found them to be the most effective for fat burning and muscle growth. As we age, muscle mass diminishes slowly, and the best thing we can do is keep positively using our body – by lifting weights and increase its efficiency. Muscle mass plays a huge part in staying lean, healthy, and active throughout our lives. When we get older, it helps us continually lead a better life by being mobile and experiencing less disease and bone fractures. Set up a great foundation now so that you will never have a problem as you age. I wish more people would do this. I want everyone to live the best possible lives they can for as long as possible. Be in on the lifestyle plan of action right now, and start implementing these simple exercise in your workout life. I’d love to hear how you go. I would love you to upvote it if you did. Please also join me on my various social platforms and do go ahead and download your 40 Fat Loss Tips & Portions guide. I’m also on Instagram.