5 Strength Moves You Need to Do If You Want to Lose Weight

Strength training is the best thing you can do for weight loss — and the reasons for that are as endless as the buckets you’ll sweat. For starters, resistance training burns hella calories by creating an “after burn” effect post-workout. It also boosts your body’s lean muscle mass, which acts as a 24/7 metabolic furnace, says trainer Holly Perkins, C.S.C.S., author of Lift to Get Lean. Boo-yah!

In one Harvard study, researchers found that minute-per-minute, strength training kicks cardio’s keister in the fight against belly fat — settling the cardio vs strength training battle for good.

But while bicep curls are nice and all, they’re probably not the best choice if you’re looking to burn loads of calories, says Perkins. After all, the more muscle fibers you enage, the harder your body has to work — and the more metabolism-revving strength you’ll build.

Here, Perkins ranks her five favorite strength moves to torch body fat — and score you some total-body definition. Cha-ching!

1. Barbell Deadlift

“This is the mack daddy of strength moves for fat loss,” says Perkins. “It literally involves every single muscle in the body for huge metabolic effects.”

Burn it up: Grab a barbell (start with a 35-pound pre-loaded barbell or a 45-pound Olympic barbell, if you’re new to deadlifts) and stand with your feet hip-width apart, knees slightly bent. Position the barbell in front of your thighs with your palms facing your body (A). Maintaining a neutral spine, push your hips back and bend your knees to lower the barbell toward the floor. Push through your feet and squeeze your glutes to return to standing (B). That’s one rep.

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