You may guess what this post is about going by the title, but you're probably a tad wrong. This isn't a post telling you that if you want to lose body fat, you have to get moving. This is a post telling you if you want to lose body fat, you have to use multiple body parts. I have lost count of the amount of times I have seen people in gyms performing calf raises, sit ups, bicep curls, hamstring curls etc etc, when wanting to lose body fat. These exercises are called 'isolation exercises' - they are good for growth on the given muscle, but not good for burning fat. You want to concentrate on compound exercises (or, 'exercises that use multiple muscle groups'). For example, an overhead barbell squat - uses your arms, shoulders, back core, thighs and bum. It's a hard exercise to do, and burns like hell - but also burns a lot of calories! The more muscle you have, the better your body burns fat - I got told that a very long time ago, and it's still true.That is why the good trainers out there use weights to burn fat - you sweat, you burn, you start building muscle, you get stronger, you get fitter, you get more efficient at burning body fat.
If you are one of those people who performs isolation exercises in the gym, barely breaks a sweat, then you need to seek advice, as you are not going to get any results. A trainer that I trust swears by using weights to shift body fat, and also to mix the weight up - most days use light-ish weights (ones that you can do 12-15 reps with) but every now and then, he strongly believes in throwing in some heavy lifts. He has an awesome career, and the results show that. You don't have to stick to one type of training, or just a few exercises - you want to mix things up. But the important thing to remember, is that you have to use your body! So ditch those exercises that you don't need, and get going with full body/multiple muscle exercises.
Here are some great compound exercises:
- Squat
- Kettlebell swings
- Deadlift
- Bench press
- Power cleans
- Back rows
- Pull ups
- Overhead squat
- Burpees
- Jumping squats
and many more!
I have never seen, known, or heard of an individual who has lost body fat and got in shape but performing isolation exercises. Use your body!
Lee Gregory Fitness
