Exercises for fat and weight loss

On June 9, 2022, Trizah Mudengani, Personal Trainer at Avi Fitness Gym, will demonstrate how to do a side plank for beginners at the gym. Photo | Francis Nderitu | NMG

Everyone has a different reason for doing weight training. Some people go to the gym to lose fat and weight, while others want to build enough muscle.

However, there is a fine line between fat loss and weight loss, as burning calories leads to fat and weight loss.

Nonetheless, having less body fat means building lean muscle mass by reducing total body fat mass, and weight loss is usually your overall body weight, which includes muscle, water, fat, and bone. means a decrease in

Fitness trainer Robinson Joel, aka Robbie Piyo, says it can be difficult to tell if weight loss is fat or muscle.

Burning body fat can also help you lose weight by increasing lean muscle mass and resulting in less body fat.

He explains that individuals can use simple scales to track weight loss, and body fat calipers or high-precision electric smart scales can be used for fat loss.

diet

A healthy diet plays an important role in losing weight and body fat, says Robby-Piyo.

According to trainers, following a nutrient-dense, calorie-deficient diet is an effective way to lose fat. This is in addition to eating a protein-rich diet that aids in metabolism, regulates fluid balance in the body, and maintains and supports new muscle growth.

For weight loss, he says, you have to create a calorie deficit by eating fewer calories.

fat loss exercises

Robby-Piyo explains that a combination of cardio and strength training at moderate or higher intensity is ideal for fat burning.

Fat-burning workouts tend to focus on intensive or high-energy movements such as burpees, slams, battle ropes, squats and deadlifts.

This is because exercise challenges multiple muscle groups, helping you build more muscle while expending more energy and burning fat.

“Any type of aerobic exercise that raises your heart rate to about 60-90% of your maximum heart rate will work. ,” says the AV Fitness Trainer.

“High-intensity interval training (HIIT) has been proven to be a fat blaster, as post-exercise oxygen consumption is excessive, and more muscle burns more calories at rest.”

burpee

This is a full-body workout that works your back, chest, arms, core and legs by targeting your abdominal, pectoral and shoulder muscles while working your quadriceps, hamstrings and glutes. Get your heart rate up and boost your metabolism while burning extra calories.

medicine ball slam

Medball Slam is not only for fat burning, but also for stress relief. Use your whole body to lift the ball overhead, stand on your toes, and use your core, hips, and arms to slam the ball.

back squat

Compound exercise also burns fat, Robbie Piyo says, because people work multiple major muscle groups and expend a lot of energy moving their weight.

“To maximize your fat-burning potential, use proper form, engage your core, hit the right depth (parallel or straight down) with your movement, and slow down each rep. will do.”

lift heavy objects

Heavy lifting acts as a fat burner, and the deadlift is one such exercise, trainers say. This exercise engages your whole body, especially the rear chain and lower body, and the effort required to get your weight off the floor kicks in your metabolism.

“It works your core and stabilizes your spine, glutes and hamstrings, which are used to get the weight off the floor.”

battle rope

Battle ropes are a high-intensity workout that challenges the entire body as nearly every muscle in the body is used to swing, slam and swing the apparatus while squatting, lunging and jumping. , increases heart rate and burns fat.

weight loss exercises

walking

Walking is a low-impact workout and one of the best exercises for weight loss, especially for beginners.

Walking 3 to 4 times a week for 30 minutes to 1 hour at a moderate pace can burn 167 calories.

“Once an individual can graduate to jogging or running, the duration and frequency of walking can be gradually increased.”

cycling

Cycling is a weightless, low-impact workout that can be done outdoors or in an indoor gym. Not only is cycling ideal for weight loss, but it’s also ideal for overall fitness to help prevent heart disease.

Trainers point out that a stationary bike can burn 260 calories while cycling at a moderate pace.

swimming

Swimming is great for those suffering from joint pain and injuries. Swimming for 30 minutes can burn about 233 calories, depending on how you swim, whether it’s butterfly, backstroke, or breaststroke.

“Swimming for an hour three times a week can help you lose body fat, improve flexibility, and reduce your risk of several heart-related diseases,” says Robby-Piyo.

interval training

Commonly known as HIIT, this workout incorporates short bursts of intense exercise that alternately get your heart rate up with 15-second recovery periods.

At least 25 more calories per minute than other exercises such as weight training, cycling or running, ideal for burning calories faster than other exercises.

push ups

This workout is good for stabilizing your core, building upper body strength, and building muscle mass in your arms.

For beginners, we recommend doing 3 sets of 10 with a 60-second rest between each set. You can then gradually increase the number of reps while improving your strength and fitness.

deadlift

Deadlifts are great for building muscle in both your lower and upper body while shedding fat. , can increase the rep. A person can do 1-3 sets of 10-20 repetitions.

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