Valentin Bosioc
Are you enjoying yourself by eating lots of food with your family and friends, but you don’t know how you should lose the excess body fat that builds up from consuming too many calories? If so, then you need to know the most effective exercises needed to get back in shape in a short period of time.
Most of these exercises should be well-known to you, so all you need to do is stick to it – and repeat these exercises more often until you reach your desired results.
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1. Push-Ups
Doing lots of push-ups is a great way to not only strengthen your chest, triceps and biceps, but also lose excess body fat. So, make sure you perform more push-ups not only in the gym but also while you’re at home and in your spare time.
Start doing push-ups by touching the floor with your palms beneath your shoulders while keeping the core straight. Then, slowly lower yourself until your chest is an inch away from the floor and return to the starting position.
2. Pistol Sit-Ups
This is another exercise you can do wherever you want, like push-ups, because you don’t need equipment to perform it. Complete pistol sit-ups by lifting your right leg to a 90-degree position so that your left leg would be parallel to the ground.
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After that, do everything the same as you do while performing regular sit-ups but use only one leg. Make sure to keep yourself balanced so you don’t fall on the floor.
3. Deadlifts
If you want to perform more challenging exercises, you should do deadlifts as they put a lot of strain on your back and legs.
Begin deadlifting by standing behind a grounded barbell. Bend your knees so you can grab the barbell while keeping your back and hips straight. Then, push your hips to lift the bar upright and finally push your hips back to lower the bar.
4. Bent Over Rows
This is another exercise that requires using heavy weights to build muscle mass and burn calories. Also, it’s especially great for those who want to strengthen their traps.
Begin this exercise by holding a barbell in your hands while making sure your knees are bent and your body is almost parallel to the floor. Make sure to keep your back straight and core tight as you row the barbell closer your chest, then lower the weight to the starting position.
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5. Bench Presses
Incorporating bench press into your workout will also help you lose unnecessary pounds while training your chest and triceps. After you lie back on a flat bench, grip a barbell above you in a shoulder-width position.
Make sure your arms are almost fully extended and lower the bar until it touches the chest. After a short pause, push back the bar to the starting point and repeat the same process again.
6. Squats
Many bodybuilders perform squats as one the best exercises to grow massive legs and burn a tremendous amount of calories. You can do it, too, by positioning your feet a bit more than shoulder-width apart.
Then, hold a barbell across your upper back and take the barbell of the bar. Slowly squat down until your hips are aligned with your knees and then move back up to the starting position.
7. Barbell Lunges
One more exercise that will help you strengthen your legs is performed by crossing a barbell across your upper back.
Move one step forward with your right leg and sink into a lunge, so both legs are bent while your back knee getting as close to the floor as possible. Move back up and complete the same process with your left leg.
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8. Swimming
If you’re bored of using weights or jogging, you should spend more time swimming. This is because if you swim intensively, you can burn more calories than while you’re jogging and give work to your entire body muscles.
