No matter how much weight you are trying to lose, reaching your end goal can be a very emotional and time-consuming journey. However, establishing a healthy lifestyle that you can actually stick to can make the whole process much smoother. A combination of diet (think healthy fats, lean protein, and complex carbs), exercise, and a calorie deficit is essential to lowering the number on the scale. To get you moving on the fitness part of the equation, we spoke with: Tyler ReedFounder of PT Pioneer.com A personal trainer who has been involved in the world of health and fitness for the past 15 years. Moving forward, Reed will share 5 exercises to lose 10 pounds and why these particular exercises are beneficial for weight loss.
Of course, quick results always sound most appealing when the goal is to rid the body of excess weight. However, according to Centers for Disease Control and Prevention According to the CDC, people who lose weight slowly and steadily (about 1 to 2 pounds each week) are much more likely to maintain their new weight and prevent excess weight. It’s all about working hard at your end goal, pushing yourself along the way, and understanding that your weight loss journey isn’t a race. According to Reed, “It’s important to stay consistent with your workout routine and diet. Weight loss doesn’t happen overnight, it’s a gradual process.”
Why are these exercises so productive? First and foremost, they are compound movements that activate multiple muscle groups simultaneously. Compound movements burn more calories when compared to isolation exercises. What’s more, Reed’s exercise helps build muscle mass, which he says, “More muscle mass means a higher resting metabolic rate, which means you’ll continue to burn calories even when you’re not exercising.” Last but not least, the following exercises require more energy to perform and will burn more calories.
Keep reading to learn about the 5 best exercises to lose 10 pounds. After reading, be sure to check out the story “The Best Tips He Lost 10 Pounds In A Month.”
“Also known as hex/trap bar deadlifts, these are great full-body exercises that focus on the lower body. They primarily target the quadriceps, glutes and hamstrings. They are also very taxing on the shoulders, back and knees. No.” Read and explain.
To set up, stand in the middle of the hex bar. Squat down, grab the handle, and step on your feet to stand up. Then return to the squat position.
“RDL is great for targeting the posterior chain, which includes the muscles of the back, glutes and hamstrings,” says Reid. “It also stimulates the core muscles and aids in stability and balance.”
To prepare for the RDL, hold a weighted barbell or dumbbell in each hand. Push your hips back and lower the weight to just below your knees, keeping your back straight. Then return the barbell or dumbbells to the starting position.
“This exercise focuses on your chest, shoulders, and triceps, but it also works your core and lower body to create a solid foundation for the lift,” Reed says.
To start the decline bench press, lie down on a decline bench under a racked barbell. Place your hands on the bar outside the shoulder span. Make sure your feet are hooked under the pad. Then lower your shoulders back onto the bench. Help the spotter lower the barbell before lowering it toward your chest. Then push the weight upwards while extending your arms.
Bent-over rows are primarily a back workout, Reid explains, but they also work your core and legs as stabilizers and work your biceps and shoulders.
To set up, place your feet shoulder-width apart. You can hold a set of dumbbells or a barbell in your hands. Push your hips back and bend your knees slightly. Then pull the weight up toward your torso, being careful not to stray too far from your body with your elbows. Then stretch your arms down again.
Get ready to work your triceps, shoulders, and chest muscles with push-ups. “Plus, you need your core to maintain proper form during push-ups, so you’re working those muscles as well,” Reed adds.
Start in a high plank with your hands under your shoulders, your legs extended behind you, and your body in a straight line. Then bend your elbows to lower your chest toward the floor. Be careful not to let your back sag as you return to the high plank.
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Alexa Meraldo
Alexa is Mind + Body Deputy Editor of Eat This, Not That! and oversees the M+B channel, bringing readers engaging fitness, wellness and self-care topics.Read more about Alexa
