Effective exercises for full body fat loss
The best way to lose weight is focusing on the whole body. Intense weight loss routines involve concentrating on all the regions equally.
Our body is allowed to have a certain percentage of fat, and once it exceeds, it can lead to severe health complications. Obesity is a condition that is caused due to the high percentage of fat in the body leading to fatal health problems. You need to monitor the fat levels in the body and ensure to stay fit.
Eating right and staying active is not enough. A routine exercise is also needed. Running or doing cardio will only burn off fat for the time being but you need muscles to replace them. This calls for exercises involving lifting weights.
Here are three workouts for full body fat loss. It would help you get the body in shape and ensure weight loss.
Ensure that a full body fat loss workout is uniformly distributed throughout the week, else it may leave you feeling sore. Here are different types of workouts that you can try.
Low volume compound workout
This workout is perfect to go with a low carbohydrate diet. A combination of both will give you best results.
Here is a list of exercises in this compound workout.
Workout 1
- Barbell squats (3 sets, 5-6 reps)
- Bar bench press (3 sets, 6-8 reps)
- Bent over barbell row(3 sets, 6-8 reps)
- Upright barbell row(3 sets, 6-8 reps)
- Crunches (3 sets, 8-10 reps)
Workout 2
- Barbell deadlift (3 sets, 5-6 reps)
- Barbell incline bench press (3 sets, 6-8 reps)
- Wide grip lat pulldown (3 sets, 6-8 reps)
- Lateral raise with bands (2 sets, 6-8 reps)
- Standing calf raises(2 sets, 8-10 reps)
- Superman (2 sets, 8-10 reps)
Working five days a week and doing two or three of these workouts a week should give you good results.
Depletion full body workout
These full body depletion workouts should be done once a week. Have lower rest periods during the workout to increase your metabolism.
- Leg press (2 sets, 10-15 reps)
- Barbed bench press (2 sets, 10-15 reps)
- Seated cable rows (2 sets, 10-15 reps)
- Barbell shoulder press (2 sets, 10-15 reps)
- Barbell lunge (2 sets, 10-15 reps)
- Butterfly (2 sets, 10-15 reps)
- Wide grip lat pulldown (2 sets, 10-15 reps)
- Side lateral raise (2 sets, 15-20 reps)
- Standing calf raises (2 sets, 15-20 reps)
- Dumbbell Bicep Curl (2 sets, 15-20 reps)
- Push-ups (2 sets, 15-20 reps)
- Hanging leg raise (2 sets, 15-20 reps)
Changing your exercise routine according to your diet is essential. You can do these exercises in circuits for best benefits.
Time-pressed full body fat loss workout
This workout is perfect for those with time constraints. They are short yet intense sessions that will prove to be useful. It is better when accompanied by a low-calorie diet.
- Barbell full squat (2 sets, 6-8 reps)
- Barbell bench press (2 sets, 6-8 reps)
- Dumbbell shoulder press (1 set, eight reps)
- Dumbbell bicep curl (1 set, ten reps)
- Triceps pushdown- rope attachment (1 set, ten reps)
- Sit-ups (1 set, 15 reps)
You can choose or change to any of these workouts. They are very effective in losing body fat when a diet is also maintained simultaneously.
