3 Tips to Torch Your Belly Fat. Click here to drop your gut!
Wondering what exercises burns the most belly fat? If you pay attention to the media, you’ll change your mind every five seconds.
One week it’s P90X. The next week it’s Insanity. The next week it’s Crossfit.
You can take the “I gotta torture the fat off” approach, or you can keep things simple.
You know by now that you need to be in a caloric deficit to burn fat (i.e. you burn more than you take in).
What people seem to miss on bodyweight programs (although they are convenient) is maintaining their muscle.
For guys, it’s that lean ripped look. For ladies, it’s that sexy toned look.
Weight training has long been the king of raising your metabolism for up to 24 hours after the workout – even longer than HIIT training.
Because you actually tear down your muscles and your body has to go into hyperdrive to repair itself (think of what happens when you kick over an ant bed – I used to love doing that).
Those little ants come scurrying out to rebuild their home. Your body does the same thing when you go through an intense weight training program.
You get the added benefit when you’re in a calorie deficit – where do you think your body is going to get the energy it needs to repair itself.
FROM YOUR BODY FAT!!
So with that said, I’m going to give you the three biggest weight training exercises that burn the most belly fat – no they’re not weighted crunches.
Before we get started – a few principals.
1. Compound movements burn the most calories because they use the most muscle.
2. Circuit fashion keeps you in oxygen debt which gives you a little metabolic boost.
3. Training in a higher rep range produces lactic acid which produces growth hormone which burns fat.
So let’s look at it!
Exercise 1 – The Squat
One of the kings of all weight training exercises. If you’re new to this, stick with the Leg Press for heavy weight and use light weight on the squat rack until you get the mechanics down.
Exercise 2 – The Bench Press
Another guy favorite. Ladies, don’t worry – you won’t get a manly chest by doing these.
Not the most enthusiastic guy, but he gives a good tutorial.
Exercise 3 – Deadlift
A very powerful exercise. If you want to whip that thighs into shape, this is the best exercise for it.
Exercise 4 (Bonus) – Pull Up
One of the best back exercises ever. Wide grip, reverse grip (chin up), neutral grip – doesn’t matter. Just do this one. If you can’t pull yourself up, don’t settle for a lat pull down. Go for the assisted pull up machine.
Here’s a workout for you. Perform each exercise 12-15 reps done back to back with 2 min rest between circuits. Perform each circuit twice to begin with and add more as you become more experienced.
Circuit A
- Squat
- Walking Lunge
- Bench Press
- Dumbbell Fly
Circuit B
- Deadlift
- Lying Leg Curls
- Pull Up
- One Arm DB Row
These are the best exercises to burn belly fat – you can forget your normal treadmill routine. These will ramp up your metabolism for a longer period of time and thus burn more fat in the long run.
Enjoy!
Stay Ripped,
Mitch
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