Fed up of slogging away on the cardio kit and seeing no results? Strip away body fat with our free weight workout.
If you’ve tried and failed to lose weight before, the chances are you tried to do it through more running or cycling, especially slow, long-distance jogs or rides.
But while steady-state cardio – when you run, cycle or swim at a consistent intensity for a significant amount of time – has many health benefits, maximising fat loss isn’t one of them. Instead you need to hit the free weights if you want to strip away body fat quickly and transform your body.
HAVE YOU EVER THOUGHT ABOUT STRENGTH TRAINING?? BEGINNERS GUIDE HERE.
In one study, published in the Journal Of Applied Physiology, people who followed a resistance training programme added more muscle, got stronger and torched body fat. The subjects’ strength levels increased by 36%, and they reduced body fat by an average of 2kg, despite their total weight not changing. This means they lost fat but added muscle mass and, because muscle is active tissue, their resting energy expenditure (calories burned at rest) increased by 6.8% too. So not only did they get lean, but their streamlined bodies then helped them stay lean.
Perform these moves back-to-back for four sets of eight reps each to blitz your belly
1. Pull-up and triceps dip
Why This superset will add serious tone to your arms
How For the pull-ups, hang from a bar with an overhand grip. Squeeze your lats to pull your chest up towards your hands then lower until your arms are straight again. That’s one rep. After eight reps, move on to parallel bars. Keeping your chest up, bend your elbows to lower yourself as far as you can, then press back up to the start. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets. If you are new to these moves then grab a resistance band to assist you with getting to grips with these essential upper body moves.
2. Back squat and front squat
Why This superset will send your heart-rate rocketing and build bigger legs
How For the back squat stand tall with the barbell across the back of your shoulders. Keeping your chest up and core braced, squat down until your thighs are parallel to the ground, then stand back up. That’s one rep. After eight reps, re-rack the bar, then lift it again so it’s across the front of your shoulders. Follow the same form as with the back squat. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets.
3. Overhead press and bent-over row
Why This superset will add definition to your shoulders and upper back
How For the overhead press hold a barbell across the front of your shoulders. Press the bar directly overhead until your arms are straight, then lower it to the start. That’s one rep. After eight reps, lower the bar to your thighs. From there, hinge forward from your hips with arms straight. Row the bar up towards your chest, leading with your elbows, then lower it under control. Rest for 60 seconds after the final rep, then repeat for a total of four supersets.
4. Deadlift and press-up
Why This superset works your heart harder by alternating blood flow between your upper and lower body
How Stand in front on a barbell, then squat down and grip it with both hands. With your chest up push through your heels to raise the bar. Push your hips forward at the top, then reverse the movement. That’s one rep. After eight reps, get into the press-up position with hands under your shoulders. Bend your elbows to lower your chest, then press back up. That’s one rep. Rest for 60 seconds after the final rep, then repeat for a total of four supersets.