ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Four Exercises You Think Burn Tons of Fat But Don’t

Updated on July 15, 2019
Lorra Garrick profile image

A former ACE-certified personal trainer, I've trained men & women of all ages for fat loss, muscle building, more strength & more fitness.

If you want to burn a lot of fat and lose weight, there are popular exercises that you may wish to avoid, even though it’s a myth that these exercises are the best for weight loss. And unfortunately, some personal trainers themselves may have fallen for these exercises as panaceas for weight loss.

Technically, any activity burns fat, but the following list is of exercises that don’t burn nearly as much fat as they’ve been touted to.

Jogging

Before you hang your mouth open in disbelief since marathon runners are skinny, consider that marathon runners also run hard 10 to 15+ miles a day: a grueling way to keep a thin body.

Calorie charts always show a huge number for jogging. But alas, it’s also for one hour’s worth! Overweight people jog and jog and jog and stay overweight. Paced jogging fails to produce a post-exercise after-burn.

Though jogging ranks high on those calorie-burn charts, and many people have, indeed, lost a lot of weight after taking up jogging ... the truth is that many others jog and jog and jog and still can’t get their stubborn excess weight to budge, even though they’ve been watching their portion sizes.

Solution

Replace with high intensity interval training. If you like to run, then sprint your fastest over a very short distance, then casually walk for two to four minutes, and repeat for eight cycles – truly sprinting your butt off.

If you don’t want to sprint but still want to jog, then jog hills as your intensity intervals. Jog up a hill as fast as possible for about half a minute or so, then walk down to recover. Repeat seven more times.

Stool Stepping While Pressing Dumbbells Overhead

Though many overweight people struggle with this exercise (at the personal trainer’s behest), this kind of struggling does not translate to a high calorie expenditure -- because the movement is still slow and lumbering.

To the poorly conditioned overweight person, so much balance and knee integrity are involved in this combo drill that it deceives them into thinking this will bust body fat to smithereens. Due to the difficulty, it’s impossible for one to use shoulder-challenging weights and move briskly up and down the stool.

The result is a slow, loppy movement with only light dumbbells: not enough to ignite major fat burning.

Solution

Replace with the squat-to-overhead press. Squat so that your thighs are parallel to the floor, while holding dumbbells or kettlebells at shoulder level. Then stand and press the weights overhead. Because you won’t have to worry about losing balance or stumbling, you’ll be able to focus much more on intensity. And the more intense an exercise, the more fat it burns.

Squat to Overhead Dumbbell Press
Squat to Overhead Dumbbell Press

Belly Dancing

Belly dance instructors have been known to advertise that their classes will burn stomach fat, shrink the stomach, trim the waistline, or words to that effect.

Many belly dance participants have trim midsections, but it’s also easy to imagine that women with plump middles aren’t exactly drawn to a class in which exposing the midsection is expected. Belly dancing, like jogging, is a form of steady state cardio, which is highly over-rated as a fat burner.

Solution

Replace with a “boot camp” or an intense step class. Though these have steady state components, they also include brief bursts of very intense activity.

Crunches

This means floor, bench and machine versions. Crunches work only a few tiny muscle groups. How is this going to burn off the fat? To burn more fat, work a large muscle group. To burn the most fat, work several large muscle groups at once.

Which large muscle groups are worked doesn’t matter as far as burning belly fat, because when the body’s energy needs are raised, fat cells everywhere will shrink, and this includes in the stomach.

Solution

Replace with the deadlift. This exercise will blast fat without mercy when done intensely/heavily (master form first!), because it hits just about every muscle in the body (including the abs).

Last Words

There are many more popular exercises or forms of activity that people think burn a lot of fat, that in fact, are at the bottom of the heap in terms of calorie expenditure. Make the changes suggested in this article, however, and you will start seeing some big results.

Deadlift
Deadlift

Comments

    0 of 8192 characters used
    Post Comment

    No comments yet.

    working

    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, hubpages.com uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at: https://maven.io/company/pages/privacy

    Show Details
    Necessary
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the googleapis.com or gstatic.com domains, for performance and efficiency reasons. (Privacy Policy)
    Features
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Marketing
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Statistics
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)