3 Essential Strength Training Workouts That Burn Fat

Add these three strength exercisesto your weekly routine to burn more fat during your workouts. 


SQUATS

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The Squat is the best lower body strength exercise period.

Your legs are the biggest muscles you have, they will require more energy and burn more calories than any other muscle group.  

Adding weight to the squat will help build lower body strength and increase the total amount of calories your legs burn with each rep.

10 Minute Squats:

(Add this routine at the beginning of your next leg day workout to kick things up a notch)

The Workout:

200 Barbell Squats, 10 MInutes, Light to Moderate Weight, only take rest as needed, goal is to complete all 200 reps in under 10 minutes.


DEADLIFT'S

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The Deadlift is king, this is the gold standard of strength exercises.

Deadlifts will build leg strength, lower back strength, core strength, pulling strength, and grip strength. 

The Deadlift Is a full body exercise and requires the activation of all the major muscles in our body. This means all your major muscles will be burning calories like crazy to complete each Rep.

The 10x10 Deadlift challenge:

(Add this routine at the beginning of any workout to get the metabolism going)

The Workout:

10 sets 10 reps Barbell Deadlifts, Moderate to Heavy Weight, 1 Minute rest between sets.


FARMER'S WALK

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The Farmers walk activates nearly every muscle group in the body

The core braces and stabilizes the entire body. The arms hold on to the weight, The upper back works to keep the shoulders and chest from sagging, and the legs take on the load from the weight while you move walk forward. 

this is the best exercise to strengthen the muscles that stabilize the body.

Resting Farmer's Walk:

(Add this routine to any weight training workout to burn more calories)

The Workout: 

When you're doing your normal workout routine instead of taking a rest between sets or exercises pick up some dumbells and do some farmer's walks between your sets. This will help build strength in your stabilizing muscles and also help keep your heart rate up between sets so that you burn more calories throughout your entire workout. Make sure to choose a challenging weight and walk with the weights for as long as you can before your grip begins to fail. 

 

 

The Only Shopping List You Need to Stay Healthy.

No matter what diet or fitness goals you have food should always come from whole food sources. 

Eating whole foods still allows you have your favorite foods such as bacon, pie, and or deep fried food. What changes are the ingredients used to make your favorite food. Instead of bacon choose unprocessed uncured bacon, instead of using white flour to bake a pie choose whole wheat flour, instead of deep-frying food in vegetable oil use coconut oil. And above all instead of buying prepared packaged food, cook it yourself.

When choosing foods to eat moderation is still key. If your goal is to lose weight, then you will need to burn more calories than you consume. Where you choose to decrease, those calories is up to you, if you want to go on a low-fat diet then most of your calories will come from carbs and lean proteins. If you choose a low carb diet then most of your calories will come from protein and fat. No matter what diet you choose just make sure you are burning more calories than you consume and make sure you consume calories from whole food sources.

The list below includes both low-fat sources of protein and high-fat sources of protein, depending on your preference both are healthy. Saturated fat isn’t the heart disease causing food we thought it was years ago. Today the research is showing that processed foods, added sugar, and food additives are what leads to disease. Whether you wish to follow a low fat, low carb, vegan, or keto diet the one thing that remains true among all diets is that the food should come from whole sources. 


PROTEIN 

  • Any unprocessed organic meat
  • Fish 
  • Red meat 
  • Poultry 
  • Uncured pork 
  • Eggs 
  • depending on your preference you can choose either higher fat or lower fat versions of meat.
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CARBOHYDRATES

  • Any fresh Fruit
  • Any fresh vegetables
  • Sweet Potatoes/Yams
  • Brown Rice
  • 100% unprocessed unbleached whole wheat products
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CARBOHYDRATE SUBSTITUTES

  • Almond flour
  •  Coconut flour
  • Cauliflower rice
  • Stevia 
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FATS

  • Olive Oil/Flaxseed Oil, good for dressing and lower heat cooking
  • Coconut oil, for higher heat cooking
  • Almond Butter/Cashew Butter/ Peanut Butter, make sure nuts are the only ingredient don’t get any of these with additives.
  • Nuts in general
  • Avocados
  • Unprocessed dairy products no additives only dairy and active cultures (cheese, sour crème, yogurt, milk, etc.)
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CONDIMENTS

  • Mustards
  • Tabasco
  • Siracha
  • Horseradish
  • Guacamole
  • Homemade hummus
  • Any hot sauce low in calories        
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ALCOHOL

  • One drink of alcohol a day can increase your HDL cholesterol (good cholesterol), other than that alcohol is empty calories and your body will most likely store it as fat. Regular exercise will increase your good cholesterol more than alcohol ever will so don't justify that one drink a day, just exercise instead and save alcohol consumption for special occasions. that being said the healthiest choice when consuming alcohol is pure liquor(whiskey, gin, vodka, rum, etc), wine, or low calorie beer such as Michelob Ultra, avoid sugary drinks or anything with a tiny umbrella. 
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AVOID LIST

  • Anything processed or packaged 
  • Vegetable oil
  • Soy oil
  • Canola oil
  • Peanut oil
  • Corn based products
  • High fructose corn syrup
  • Added sugar 
  • Margarine
  • Vegetable shortening
  • All hydrogenated oils
  • Processed meats (hot dogs, lunch meat, canned meat, etc.)
  • White potatoes
  • White flour
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You can always enjoy a few cheat days here and there as long as exercise is part of your weekly routine.  


Sources:

  1. Jonny Bowden, PhD, co-author, The Great Cholesterol Myth.
  2. Dietary fats, carbohydrate, and progression of coronary atherosclerosis, http://ajcn.nutrition.org/content/80/5/1175.abstract?ijkey=6f0b7d9fbbf501ff2f16776c8c3745870fa45394&keytype2=tf_ipsecsha
  3. Blood glucose concentrations ≤125 mg/dl and coronary heart disease risk, The American Journal of Cardiology, 2002;89(5):596http://www.ajconline.org/article/S0002-9149(01)02302-5/fulltext
  4. Truth About Saturated Fats, http://www.webmd.com/cholesterol-management/features/truth-about-saturated-fats\
  5. Cholesterol Isn't the Problem in Heart Disease; Inflammation Is, http://articles.mercola.com/sites/articles/archive/2017/09/13/inflammation-linked-to-cardiac-disease
  6. Association Between Dietary Fiber and Lower Risk of All-Cause Mortality: A Meta-Analysis of Cohort Studies, https://academic.oup.com/aje/article/181/2/83/2739206/Association-Between-Dietary-Fiber-and-Lower-Risk
  7. The Whole Foods Diet, https://www.ttuhsc.edu/som/fammed/wholefoods.aspx