What Muscles To Exercise To Lose The Most Body Fat?

You hear me mention a lot, the importance of building lean muscle to effectively and quickly lose body fat. Today I'm going to talk more about what muscles you should primarily work that will burn the most fat.

I can't count how many times I've went to the gym and seen folks who were just like me (needed to lose a lot of body fat), and were doing exercises that are more designed for sculpting muscles than burning off fat.

Isolated and machine exercises are great.....if you are looking to tone up your muscles...not so much so if you are looking to quickly lose body fat. Isolation exercises work only one muscle or muscle group and only one joint at a time. Examples of isolation exercises include the bicep curl or the quadriceps extension. If you need to lose weight and burn off a lot of fat, I recommend that you focus more on compound exercises.

Compound exercises are exercises that involve using free weights (barbells/dumbbells) and working your large muscle groups (legs, back, chest). These types of exercises are multiple joint movements that work several muscles or muscle groups at the same time. A perfect example of a compound exercise is the squat exercise, which incorporates many muscles in the lower body and core, including your quadriceps, your hamstrings, your calves, your glutes, and the lower back.

What are the benefits of doing compound exercises over isolated exercises to lose body fat faster?

• You'll burn a ton more calories during your workout with compound exercises.
• You can get a full body workout much more faster than isolated workouts.
• This type of exercise provides great cardiovascular benefits (compound exercises are intense and will keep your heart rate up).
• You can exercise longer without getting fatigue.
• You'll build more strength quicker.
  

This type of exercising is mostly associated with bodybuilding. HOWEVER, there is no rule indicating that men and women who are looking to lose body fat can't do this type of exercise! You don't HAVE to lift heavy weights. These types of exercises can be done with whatever weight you are comfortable with.

As I always say, yes, you have to place a lot of emphasis on fitness if you want to lose body fat and weight, BUT......your primary emphasis must be on nutrition. If you are having difficulties with eating properly, get yourself a that will create a menu plan specifically designed for YOU and will help you boost your metabolism to lose fat much more faster

Now, if you are not sure what compound exercises look like, here are a few photos showing popular compound exercises:

BENCH PRESS

SQUAT

DEADLIFT

SHOULDER PRESS

PULL UPS

PUSH UPS


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