Losing weight can be a challenging journey, but maintaining your goal weight can be just as difficult. That's why it's important to have a well-rounded fitness routine that includes both cardio and strength training. Not only does strength training help you build lean muscle, but it also increases your metabolic rate, allowing you to burn more calories even at rest.
According to research, combining resistance training with calorie restriction is an effective method to reduce body fat percentage and overall fat mass. Strength training on its own, as well as when combined with aerobic exercise, has been proven to be highly effective for weight loss. To help you on your weight loss journey, we've compiled a list of the 10 best strength exercises recommended by fitness experts.
1. Squats: Stand with your feet shoulder-distance apart and lower your body into a squatting position, keeping your chest tall. Aim for three sets of 12 to 15 reps.
2. Deadlifts: With your feet hip-width apart, bend at your hips while maintaining a straight back to lift the barbell or dumbbells off the floor. Perform three sets of 10 to 12 reps.
3. Pushups: Start in a high plank position with your hands below your shoulders. Lower your chest toward the floor by bending your elbows and then press yourself back up. Complete three sets of 15 to 20 reps.
4. Pull-ups: Hang onto a pull-up bar with your hands just outside shoulder-width and pull yourself up until your chin clears the bar. Aim for three sets of as many reps as you can.
5. Lunges: Step forward with one foot and descend into a lunge until both knees are bent at 90-degree angles. Push back up to the starting position. Complete three sets of 12 reps on each leg.
6. Bench Presses: Lie down on a bench and hold the barbell or dumbbells at shoulder-width. Lower the weight to your chest and then press it back up. Aim for three sets of 10 to 12 reps.
7. Planks: Assume a forearm plank position with your body in a straight line from head to feet. Hold the plank for 30 to 60 seconds and complete three sets.
8. Russian Twists: Sit on the floor with your legs extended in front of you and lift your feet off the floor slightly. Twist your torso from left to right, touching the ground on each side. Perform three sets of 20 twists (10 per side).
9. Bent-Over Rows: Hinge forward while holding a barbell or dumbbells and row the weight up to your chest, squeezing your shoulder blades at the top. Complete three sets of 12 to 15 reps.
10. Mountain Climbers: Start in a high plank position and bring one knee to your chest, quickly switching legs as if running in place. Complete three sets of 20 reps (10 per leg).
To maximize your results, combine these exercises with a nutritious diet and regular cardio workouts. Remember that consistency is key for long-term weight loss and maintenance. With dedication and the right combination of exercises, you can achieve your weight loss goals and keep the weight off for good.
