Embarking on a weight loss journey can be an emotional and time-consuming endeavor, but establishing sustainable healthy habits can make the process smoother. To achieve your desired results, a combination of a balanced diet, regular exercise, and a calorie deficit is crucial. In this article, we consulted Tyler Read, a personal trainer with 15 years of experience and the founder of PTPioneer.com. He shares five exercises that can help you lose 10 pounds, highlighting their benefits for weight loss.
While quick results may be tempting, the Centers for Disease Control and Prevention (CDC) suggests that gradual weight loss of about one to two pounds per week is more sustainable and conducive to maintaining your new weight. The key is to stay committed to your goals, support yourself along the way, and understand that your weight loss journey is not a race. As Read emphasizes, consistency in your workout routine and diet is crucial since weight loss is a gradual process.
So, what makes these exercises so effective? Firstly, they are compound movements that engage multiple muscle groups simultaneously, resulting in a higher calorie burn compared to isolation exercises. Additionally, these exercises help increase muscle mass, which elevates your resting metabolic rate and allows you to continue burning calories even when you're not working out. Moreover, these exercises demand a significant amount of energy to execute, further enhancing calorie torching.
Continue reading to discover the five top exercises that can assist you in losing 10 pounds.
1) Hex Bar Squats:
Hex bar squats, also known as hex/trap bar deadlifts, are an excellent exercise that targets your lower body and provides a full-body workout. According to Read, these squats primarily engage your quadriceps, glutes, and hamstrings while being gentle on your shoulders, back, and knees.
To perform hex bar squats, position yourself in the center of the hex bar. Squat down and grab the handles, then drive through your feet to stand up. Lower back down into a squat position and repeat the movement.
2) Romanian Deadlifts:
Romanian deadlifts (RDLs) are highly effective for targeting your posterior chain, which includes the muscles in your back, glutes, and hamstrings. They also contribute to core strength, stability, and balance.
To execute RDLs, hold a loaded barbell or dumbbells in each hand. Hinge at your hips, maintaining a straight back, and lower the weight until it goes below your knees. Return to the starting position by raising the barbell or dumbbells back up.
3) Decline Bench Press:
The decline bench press primarily focuses on your chest, shoulders, and triceps, while also engaging your core and lower body for stability during the exercise.
To begin, lie on a decline bench positioned under a racked barbell. Place your hands on the bar wider than shoulder-width apart and hook your feet under the pad. Retract and depress your shoulder blades while having a spotter help you unrack the barbell. Lower the weight toward your chest and then press it back up, fully extending your arms.
4) Bent-over Rows:
Bent-over rows primarily target your back muscles, with additional engagement of the biceps and shoulders. Your core and legs act as stabilizers during this exercise.
To set up, stand with your feet shoulder-width apart while holding a set of dumbbells or a barbell. Hinge at your hips, slightly bend your knees, and keep your back flat. Pull the weight up toward your torso, ensuring that your elbows stay close to your body. Slowly lower the weight back down to complete one repetition.
5) Pushups:
Pushups are a classic exercise that effectively work your triceps, shoulders, and chest muscles. They also engage your core for stability and coordination, making it a compound movement.
Start in a high plank position with your hands placed slightly wider than shoulder-width apart, legs extended behind you, and your body forming a straight line. Lower your chest towards the floor by bending your elbows, then push yourself back up to the starting position without allowing your back to sag.
By incorporating these five exercises into your workout routine, you can make significant progress towards your weight loss goals while developing strength and improving overall fitness. Remember to focus on proper form and gradually increase the intensity and repetitions as your fitness level improves.