Summary of Want To Lose 20 Pounds? These Are the 8 Exercises You Need:
*Summary Bullet Points:
1. Resistance training is essential for weight loss, as it builds muscle, boosts metabolism, and improves performance.
2. The barbell back squat targets multiple muscle groups and is a comprehensive full-body exercise.
3. Walking lunges work the lower body and improve balance and stability.
4. Pull-ups are a potent upper-body exercise that targets the lats and other muscles in the upper body.
5. The deadlift primarily targets the hamstrings and glutes, but also works the lower back, quads, traps, and core.
6. The bench press is an effective upper-body exercise that primarily targets the chest and triceps.
7. Bent-over rows work the muscles in the upper back, arms, and lower back.
8. The overhead press is a great shoulder exercise that also engages the triceps, upper pectorals, and core.
9. Glute bridges primarily target the glutes and hamstrings, but also work the lower back and core.
Want To Lose 20 Pounds? These Are the 8 Exercises You Need
Losing weight is a challenge that many of us face at some point in our lives. Whether it’s for health reasons or to achieve a desired physique, shedding those extra pounds requires a combination of a sustained caloric deficit, a healthy lifestyle, and the right type of exercise. In this article, we will explore the only eight exercises you need to lose 20 pounds and achieve your weight loss goals.
When it comes to weight loss, I always recommend incorporating resistance training into your exercise routine. Traditional weight training exercises are incredibly effective because they help build muscle, boost metabolism, and improve overall performance. While cardio exercises offer their own benefits, resistance training provides the best results when it comes to losing weight and shedding body fat.
So, what are the eight exercises you need to focus on? Let’s dive in!
Exercise 1: Barbell Back Squat
The barbell back squat is often considered the “king” or “queen” of exercises due to its comprehensive full-body nature. It primarily targets the quads and glutes, but also involves the hamstrings, calves, lower back, and core.
To perform a barbell back squat, position the barbell at shoulder level on a squat rack and step under it. Place it on your upper traps and grab the bar with both hands, palms facing forward. Push through your full foot to lift the bar off the rack, take a step back, and lower your body by bending at the hips and knees. Maintain an upright torso and push through your full foot to return to the starting position. Repeat for the desired number of repetitions.
Exercise 2: Walking Lunges
Walking lunges are an excellent lower-body exercise that primarily targets the quads, glutes, and hamstrings. They also engage the calves and core, improving balance and stability.
To perform walking lunges, stand with your feet hip-width apart and step forward with your right foot, lowering your body into a lunge. Push through your full foot to stand back up and bring your left foot forward to meet your right foot. Repeat by stepping forward with your left foot. Continue alternating legs for the desired number of repetitions.
Exercise 3: Pull-ups
Pull-ups are a potent upper-body exercise that primarily targets the lats, but also work the biceps, triceps, forearms, shoulders, and back muscles.
To perform a pull-up, grab the bar with both hands, slightly wider than shoulder-width apart, and fully extend your arms. Pull yourself up by bending your elbows and visualize crushing a piece of fruit in your armpit. Avoid shrugging your shoulders throughout the movement. Once your chin is above the bar, lower yourself back to the starting position. Repeat for the desired number of repetitions.
Exercise 4: Deadlifts
The deadlift is another fundamental compound exercise that primarily targets the hamstrings and glutes. It also involves the lower back, quads, traps, and core.
To perform a deadlift, stand with your feet hip-width apart and bend at your hips and knees. Grasp the bar with a shoulder-width grip and lift your chest up, straightening your back. Stand up with the weight until your hips are fully extended, pause at the top, then lower the bar back to the starting position. Repeat for the desired number of repetitions.
Exercise 5: Bench Press
The bench press is an excellent upper-body exercise that primarily targets the pectorals and triceps. It also engages the deltoids and the muscles of the upper back and forearms.
To perform a bench press, lie flat on your back on a bench with your feet flat on the floor. Grab the barbell with a grip slightly wider than shoulder-width, palms facing away from you. Lower the bar to your chest by bending your elbows and shoulders, then push evenly through both hands until your arms are fully extended. Repeat for the desired number of repetitions.
Exercise 6: Bent-Over Rows
Bent-over rows are a superb upper-body pulling exercise that predominantly targets the lats and rhomboids. They also engage the biceps, traps, and lower back muscles.
To perform bent-over rows, stand with your feet shoulder-width apart and hold a barbell with an overhand grip. Bend at your hips and knees, lower your torso until it is almost parallel to the floor, then pull the bar to your upper abs. Visualize crushing a piece of fruit in your armpit as you retract your shoulder blades. Lower the bar back to the starting position and fully extend your arms. Repeat for the desired number of repetitions.
Exercise 7: Overhead Press
The overhead press is a great shoulder exercise that primarily targets the deltoids. It also works the triceps, upper pectorals, and core muscles.
To perform an overhead press, stand with your feet shoulder-width apart, hold a barbell at shoulder level with your palms facing forward, and push the bar straight up until your arms are fully extended overhead. Lower the bar back to shoulder level in a controlled manner. Repeat for the desired number of repetitions.
Exercise 8: Glute Bridges
Glute bridges primarily target the glutes and hamstrings, but also involve the lower back and core muscles, helping to improve overall hip muscularity.
To perform a glute bridge, lie on your back on the floor with your knees bent and your feet flat on the ground, hip-width apart. Push through the full foot of both feet to lift your hips off the ground, engaging your abs and lower back. Lower your hips back down to the ground. Repeat for the desired number of repetitions.
Incorporating these eight exercises into your routine will help you maximize your weight loss efforts and achieve your goals. Remember to perform each exercise for 12 to 15 repetitions, rest for 60 seconds between sets, and aim to complete this routine at least twice per week spread across two or more workouts. Combine these exercises with a high-protein diet that puts you in a caloric deficit for optimal results.
Losing 20 pounds may be challenging, but with the right exercises and a healthy lifestyle, you can achieve your weight loss goals and live a happier, healthier life. Stay consistent, be dedicated, and enjoy the journey towards a fitter you!
