Let’s be honest: There’s always that extra bit of body fat that’s a total killer to lose. You may need to tweak your lifestyle habits in order to shrink stubborn body fat for the long term, so gear up for some necessary changes. We have you covered with the fitness part of the equation and rounded up the best exercises to melt frustrating body fat right off, so keep reading to learn more.
If you want to bump up the fat loss, your journey begins with consuming a diet that’s high in protein and healthy fats, opting for whole grains rather than refined carbs, getting enough solid sleep, performing more cardio, and adding strength training to your routine (via Healthline). Strength training exercises are key when it comes to overall body fat loss, and research proves it. Healthline reports that resistance training could help you maintain fat-free mass, which might boost the number of calories your body torches while resting.
In addition to strength training movements, I also recommend adding loaded carries and anaerobic work into your routine. They will increase your heart rate and force your body to work harder to help you achieve your fat loss goal.
Without further delay, incorporate the following exercises into your routine to shrink stubborn body fat. Aim for 3 sets of each.
It’s time to kick off your Trap Bar Deadlifts by positioning yourself in the center of the trap bar with your feet shoulder-width distance apart and your toes pointed forward. Make sure your chest is tall and your core tight as you hinge your hips back and squat down until you can grab the handles. Lift the bar by driving through your heels, flexing your quads and glutes at the top of the movement to finish. Push your hips back, and squat down until the weights touch the floor before performing another rep. Complete 3 sets of 10 reps.
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To set up this next exercise—Chest Supported Dumbbell Rows—adjust a workout bench at an incline (at least 30 to 45 degrees). Grab two dumbbells, position your chest on the pad, and your legs straight down on the floor (or your knees on the seat of the bench). Straighten your arms, and begin pulling the two dumbbells in with your elbows, squeezing your lats at the very end of the movement. Lower the dumbbells down for the full stretch before performing the next rep. Complete 3 sets of 10 to 12 reps.
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Start the Incline Dumbbell Neutral Grip Bench Press by lying flat on your back on an incline bench. With a dumbbell in each hand, position them up with your palms facing each other. Pull your shoulder blades back, then lower the weights with control. Get in a good chest stretch at the bottom, then drive the dumbbells back up, flexing your triceps and upper pecs to finish. Complete 3 sets of 10 reps.
For your Bulgarian Split Squats, position the top of your foot or the ball of your foot up on a bench. Step out about 2 to 3 feet. When you’re in the proper position, lower yourself down under control while keeping your back knee bent as you descend. Drive through with your front heel to return to a standing position, and repeat. Complete 3 sets of 10 reps for each leg.
It’s time for the Double Kettlebell Front Rack Carry. For this exercise, grab a pair of kettlebells, and hold them up in the front rack position with your chest tall and core tight. With your elbows high up, begin walking down 50 to 100 feet, then turn around, and head back to your starting position.
Start your Treadmill Sprints by standing with your legs outside of the belt. Set your treadmill to a 10% incline and the speed a little higher than your typical jogging pace. Once the incline and speed are set, hop onto the belt, and sprint hard for 15 to 30 seconds. Once you’ve sprinted for 30 seconds, grab the handles on the side, and carefully jump back onto the stable non-moving part of the treadmill. Rest for 30 seconds, and then repeat this workout for 8 to 10 rounds.
Tim Liu, C.S.C.S.
Tim Liu, CSCS, is an online fitness and nutrition coach based in Los Angeles Read more about Tim
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