Looking to lose fat? Try strength training.
Strength training can help you lose weight, Australian researchers report. Their new study reports you can lose a percentage of body fat through strength training alone that is similar to weight loss through cardio or aerobics.
This may be because unlike cardio, strength training gives you an afterburn that will allow your body to continue to burn calories for up to 72 hours after you have completed your workout.
"A lot of people think that if you want to lose weight, you need to go out and run," researcher Mandy Hagstrom, an exercise physiologist and senior lecturer at the University of New South Wales School of Medical Sciences says.
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"But our findings show that even when strength training is done on its own, it still causes a favorable loss of body fat without having to consciously diet or go running," she adds.
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Strength training workouts
Here are six strength training workouts that will get you fit in no time:
1. Goblet Squat
While holding a dumbbell with both hands at chest level, set your feet shoulder-width apart. Push your butt back like you’re sitting in an invisible chair and go down until your elbows meet the inside of your knees.
Make sure to keep your heels flat and press onto the floor. Once you reach the bottom of your squat, pause for a moment, then
return to starting position. Repeat 15 times.
2. Reverse Lunge
Start standing with feet hip-width apart, arms by sides with a dumbbell in each hand. With control, step your right foot back and lower down until both of your legs form 90-degree angles and your back knee is hovering 2–3 inches off the ground. Reverse the movement to return to the start. Complete 15 on each side for a full set.
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3. Plank Rows
This strength exercise is awesome for those looking to build a strong core, glutes, and arms.
While gripping a pair of dumbbells, get into a pushup position. Your hands should be just over shoulder-width apart and your feet slightly over hip-width apart.
Keeping your hips parallel to the floor, bend your right elbow to pull the weight up toward the right side of your body. Pause for a moment, then slowly lower the weight back to the start position. Repeat on the other side.
4. Military Press
Stand up straight, with your feet shoulder-width apart. Lift your hands into the air above your head, palms facing forward, with biceps by your ears. For an added challenge, try using dumbbells. Keeping your back straight and core engaged, slowly lower your arms by your sides until your elbows are bent at 90 degrees. Be sure to squeeze your shoulder blades at the bottom of this movement. Then bring your arms back to the starting position. Complete 15 reps.
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5. Tricep Extensions
Looking to get rid of those jiggly arms? Look no further.
Start by standing (or sitting) with your feet placed shoulder-width apart. Hold a dumbbell directly over your head with your arm extended. Then gently bend your elbows and lower the dumbbell down behind your head. Hold your position for a second, then raise it back to the
starting position. Repeat this motion 15 to 30 times with both arms.
6. Hammer Curls
This is a simple, yet effective, dumbbell exercise designed to build arm muscles. This will target the outer biceps, forearms, shoulders, and traps.
Hold two dumbbells of equal weight in both hands. Stand tall with a strong back, with your arms at your sides and chest pushed out slightly. Hold the dumbbells so your knuckles are facing away from the body, and the thumb leads the motion.
Raise the dumbbells upward till the biceps are fully contracted and at shoulder level, hold for a few seconds, then slowly lower the dumbbells to your starting position. Repeat 15 to 30 times.
You can also try this exercise by alternating arms.
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7. Dumbbell Row
This exercise is great for a strong back, arms and core.
Holding a dumbbell in your right hand, bend your right elbow and pull the dumbbell up to the side of your chest. Hold for a moment, then slowly lower back to your starting position. Repeat 10 to 12 times, then repeat on the other side.
8. Pushups
Start in a high plank position. Engage your core, keep your legs straight, and hips level. Slowly lower yourself toward the ground bracing your core. Stop when your elbows get to 90 degrees. Push hard into the ground to lift your body back up in one long line. Complete 15 reps.
"If you want to exercise to change your body composition, you've got options," Hagstrom says. "Do what exercise you want to do and what you're most likely to stick to."
Despite these findings, the best approach to losing fat is to eat nutritiously and have an exercise routine that includes aerobic/cardio work and strength training. If you need help with workout programs or deciding what to eat, consult with a trainer or dietician.
