How to lose weight with strength training? 5 energy-consuming exercises in the gym

How to lose weight with strength training? 5 energy-consuming exercises in the gym

These are worth paying attention to for those who want to lose weight.

Losing weight and getting stronger at the same time is the dream of many gym-goers. The best way to burn calories is to do intense exercises that get your heart rate up and make you sweat. Strength exercises are mostly aimed at muscle growth. However, there are some that can be connected to the fat-burning process with the right training and diet.

Let’s find out which strength exercises you should pay attention to in order to build muscle and burn fat.

supervisor and master trainer of World Class gyms

If we are talking about the most energy-consuming, then the best exercises with free weights are those that involve the maximum number of muscle fibers.

Bench Pull

Technique:

• stand facing the bar, feet shoulder width apart;
• bend your knees and grab the bar with your hands. The pelvis is pulled back and the shoulders are brought forward. It is very important to keep your back straight and not bend;
• bend your knees and straighten up to your full height with the barbell in your hands. The upward movement starts from the head;
• the barbell slides along the front of the legs.

Barbell bench press

Technique:

• Lie down on a banquette under the barbell. Grasp the bar with a wide grip;
• take it off the rack and lower it to chest level;
• push the bar up;
• then lower it back down until it touches your chest;
• at the end of the exercise return the barbell to the rack.

Incline pull

Technique:

• Standing over the bar, slightly bend the knees and tilt the torso.
• take the barbell in straight, lowered arms;
• then pull the bar to the waist. Keep your elbows bent and pulled back;
• return to the starting position.

Dumbbell bench press sitting

Technique:

• Sit on a banquette, with your back resting on its backrest;
• hold a dumbbell in each hand;
• raise the dumbbells to shoulder height;
• from that position, press them up;
• then back down to the shoulders.

Elena: Do not forget that weight loss will in any case depend not only on the choice of exercises for training, but in general on the volume and intensity of physical activity, activity during the day and diet.