Exercises To Lose Weight Quickly

Exercise is the absolute best way to lose weight, but not all exercises are created equal when it comes to losing weight. If you want to lose weight quickly through exercises, the quickest route is to perform exercises that use both the largest muscle groups and the largest number of muscle groups at the same time. By doing this you’ll be expending the largest amount of energy in the least amount of time, and that’s the goal.

For now, since the goal is to lose weight quickly, just throw out the single joint movements. You can always add them in later. Single joint movements generally only work one muscle group at a time, so it causes less energy expenditure.

Examples of single joint movements are:

1. All Bicep Curls

2. All Tricep-Only exercises such as extensions and press downs

3. Leg Extensions

4. Leg Curls

5. Wrist and forearm exercises

6. Front and lateral raises

These are just a few. The goal here is to choose exercises that work the muscles, but are strictly done across several joints to maximize the amount of muscle used and energy expended.

Here are 3 Examples of Multi-Joint Movements that cause you to lose weight through high calorie expenditure:

Squat – Grasp bar with overhand grip (palms forward) and slightly wider than hip width apart. Step under bar and position bar across posterior deltoids at middle of trapezius (as shown). DO NOT rest bar on neck. Lift elbows up, pull shoulder blades together, and lift chest up to create a “shelf” for the bar. Start position: Using the legs, remove bar from rack. Stand with feet slighter wider than hip width apart. Back should be straight in a neutral position. Lower body by flexing at the hips and knees. Be sure to “sit back” so that knees stay over the feet. Once thighs are parallel to floor, return to start position. Remember to keep head and back straight in a neutral position - hyperextension or flexion may cause injury. Keep weight over the middle of foot and heel, not the toes. DO NOT allow knees to go past the big toe or deviate medially or laterally throughout movement. Keep abdominals tight throughout exercise by drawing stomach in toward spine.

Push Press - Stand with feet shoulder width apart and knees slightly bent. Start position: Position barbell in front with an overhand grip (palms facing forward). Go into a quick ¼ squat. Immediately extend legs and stand up and at the same time press hands up above head keeping wrists over the elbows and arms moving parallel to body at all times. Return to start position. This is an explosive exercise and the legs are used to be able to lift more weight overhead.

Stiff Leg Deadlift - Stand with feet shoulder width apart with knees slightly bent (at 20°). Start position: Grasp bar with overhand grip shoulder width apart. Back should be straight in a neutral position. Bending at the hips, lower bar to approximately knee height. Keep knees bent at 20° throughout movement. Return to start position. Remember to keep back straight - movement should occur at the hip. To facilitate this, shift glutes back as if ready to sit down. Knees should not move forward beyond the toes.