No matter how much weight you’re trying to lose, reaching your ultimate goal can be quite an emotional and time-consuming journey. However, by establishing healthy lifestyle habits that you stick with, the overall process can be much smoother. A combination of diet (think: healthy fats, lean proteins, and complex carbohydrates), exercise, and a calorie deficit is key if you want to see the number on the scale go down. To get you moving with the fitness part of the equation, we spoke with Tyler Read, the founder of PTPioneer.com and a personal trainer who has been in the health and fitness world for the past 15 years. Ahead, Read shares five exercises for losing 10 pounds, along with why these particular exercises are good for weight loss.
Of course, when the goal is to melt excess pounds off your body, quick results always seem the most appealing. But according to the Centers for Disease Control and Prevention (CDC), people who lose weight slowly and steadily (about a pound or two each week) have a better chance of maintaining their new weight and keeping excess weight at bay. It’s about fully committing to the end goal, lifting yourself along the way, and realizing that your personal weight loss journey is not a race. According to Read, “It’s crucial to stay consistent with your exercise routine and diet. Weight loss isn’t going to happen overnight; it’s a gradual process.”
What makes these exercises so productive? Well, first of all, they’re compound movements, activating more than one muscle group at once. Compared to isolation exercises, compound movements lead to more calories burned. Plus, Read’s exercises will help you increase your muscle mass, and as he says, “More muscle mass leads to a higher resting metabolic rate. That means you’re still burning calories even when you’re not exercising.” Last but not least, the exercises below require a lot of energy to perform which also results in an increase in calories.
Read on to learn all about the five best exercises to lose 10 pounds. And when you’re done, be sure to check out our story on People Who Lost 10 Pounds in One Month Reveal Their Top Tips.
“Also called Hex/trap bar deadlifts, these are a great full body exercise, focusing on the lower body. They primarily target the quads, glutes and hamstrings. They are also very easy on the shoulders, back and knees.” Read explains.
To prepare, stand in the center of the hexagonal bar. Squat down to grab the handles and step on your feet to stand up. Then, lower your back into a squat.
“RDLs are excellent for targeting the posterior chain, which includes the muscles in the back, glutes, and hamstrings,” Read tells us. “They also stimulate core muscles, helping with stability and balance.”
To prepare for the RDL, hold a loaded barbell or dumbbell in each hand. Push your hips back and keep your back straight as you lower the weight until it’s below your knees. Then, return the barbell or dumbbells to the starting position.
“This exercise focuses on the chest, shoulders and triceps, but also engages the core and lower body to provide a stable foundation for the lift,” says Read.
To begin the decline bench press, lie down on a decline bench press under a rack and pinion barbell. Place your hands on the bar outside your shoulder opening. Make sure your feet are hooked under the pad. Then, bring your shoulders back and down onto the bench. Your spotter should help you unlock the barbell before lowering it to your chest. Then, press the weight up as you extend your arms.
The bent-over row is primarily a back exercise, but it also engages the biceps and shoulders, with the core and legs acting as stabilizers, Read explains.
To prepare, plant your feet shoulder-width apart. You can hold a set of dumbbells or a barbell in your hand. Push your hips back and bend your knees slightly. Then, lift the weight toward your torso, making sure your elbows don’t leave your body. Then, extend your arms back down.
Get ready to engage your triceps, shoulders and chest muscles with push-ups. “Plus, maintaining proper form during a pushup engages your core, so you’re also working those muscles at the same time,” adds Read.
Start in a high plank with your hands under your shoulders, your legs extended behind you and your body forming a straight line. Then, she bends her elbows to lower her chest to the floor. Make sure your back doesn’t sag as you push up on a high plank.
Alexa is the Deputy Mind + Body Director of Eat This, Not That!, who oversees the M+B channel and provides readers with interesting fitness, wellness and self-care topics. Read more about Alexa
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