Are you someone who wants flat abs? Or a bigger chest or killer biceps? Before you sheepishly put your hand up and nod your head in affirmation, don’t worry most people want that and they want that bad! So you are not alone but if you want a proportionate body.
Nothing in life comes easy right? Work it to get it! If the only kind of workouts you know is cardio and even more cardio, then we are sorry to say you are not going to get the best body in town. Don’t get us wrong here! We are not asking you to end your love affair with your favorite workouts read running or jogging, just advising you to build those perfect glam and glutes and for that, you have to do a little extra!
Okay, enough of the talk, let us get down to work, shall we? Brilliant proposition. Here are the best strength training exercises for weight loss. Check them out.
Exercise for the Whole Body- The Effective Strength Training Workouts
If you haven’t achieved your best body yet, then the time you did check out these seven workouts to sculpt and shape your most powerful body yet!
- Plate Jump
This lower body workout is a sure fire way to work your glutes, hamstrings, and thighs, additionally, it also works on your core.
How to do it right
- Stand upright with a 10-pound plate in each hand. Then, swing the plates backward as you help your body bend downward.
- Swing the plates, immediately afterward and forcefully move forward and upward as you begin the jump.
- Â Swing the plates and bring it to your head level or higher.
- You can even think of throwing the plates in front of you and let the weight carry you forward. Include 3 to 4 sets with each set including 8-12 jumps.
- Squat to Overhead Press
This is a mean move that works multiple muscle groups such as abs, butt, quadriceps, hamstrings, and shoulders. This is, in fact, one of the best strength training workouts.
How to do it right
- Stand with your feet hip-distance apart while you keep your elbows bent.
- Take a set of 5- pound weights in your hands (or whichever weight you are comfortable with) point your palms forward, keeping them at shoulder height.
- Next, perform your squat and ensure that your knees don’t go past your toes.
- Stay in this position for a moment.
- Next spring up again, pushing through your heels while you move your hands overhead.
- Do at least 3 sets, each containing 15 of these.
- Step-Up With Bicep Curl
This is another compound move that works a number of muscles such as hamstrings, quadriceps, butt, abs, and biceps. This should be an integral part of your strength training for weight loss at home routine.
How to do it right
- Get a robust bench or step now step on to the bench starting with your left foot.
- Grab a 5-pound weight in each of your hands.
- Lift while you stand on the step, right thigh lifted and should be parallel to floor; while you do so, curl the weights up toward your shoulders.
- Resume the starting position.
- Do at least 15 on one side and then repeat on the other Include at least 3 sets.
- Curtsy Lunge
This is a fun move but packs a neat punch, it works your hips, butt, quadriceps, hamstrings, and abs. Do away with your dumbbells for this one, yet it is still one of the pretty powerful weight training exercises for weight loss. Try it.
How to do it right
- Stand with your feet hip-distance apart and plant your hands on your hips.
- Now take a fairly biggish step back with your left foot crossing your right, almost as if you are doing a courtesy.
- Put your left hand towards the floor right at the outside of your right foot.
- Resume to the starting position. As usual do 15 of these, dividing it into 3 sets.
- Dumbbell Jerk
The dumbbell splits jerk works your glutes, calves, hamstrings, hip flexors, and shoulders. Â It is a powerful multi-joint workout.
How to do it right
- Hold a dumbbell in each hand and hold it down at your sides. Stand straight with your feet about hip-width apart.
- Â Bring your dumbbells up so that your weight is just above your shoulders and palms should face your head. Consider this as the starting position.
- Â Begin exercise regime by squatting down slightly and jumping them up as you push the dumbbells up above your head and with your feet split apart.
- Bring the dumbbells back down to the shoulder level and your feet should be kept hip-width apart. Repeat again.
- Lateral Triple Jump
This move helps you to quickly change directions with a lot of power. This lower body workout can help build muscle and burn fat.
How to do it right
- Stand on your right foot and then bend your knee slightly tighten your core and hop to your right as far as possible, landing on your right foot.
- Leap forward immediately to land softly on your left foot.
- Focus on stretching out both legs as long as possible in the air.
- Â Now extend your right leg and jump forward with your right foot, and then bring your feet together mid-air to land softly on your feet.
- Repeat on the other side, by moving to the left with the left foot, and jumping forward with the help of your right foot, then again jump with your left foot and landing softly on both feet.
- Superman
No dumbells for this one, yet it gives your back and butt a great workout. This is one of the best strength training exercises for weight loss.
How to do it right
- Lie down on the floor with your face down,
- Keeping your toes pointed and palms down, inhale and raise your arms and legs simultaneously.
- Hold and then return to the first position. exhaling slowly.
- Do 3 sets, each containing 15 exercises.
There are immense benefits of weight training for weight loss, so include them in your regime 2-3 days a week, to begin with and feel the difference.
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