5

votes

Best weight exercises for fat loss

Answered on September 12, 2014
Created July 11, 2011 at 11:46 PM

Hi,

I'm new to Paleo, been reading Robb Wolf's book, visiting web sites, etc. An on-and-off cardioholic for most of my life, and runner for the past two, I am quickly learning that I need to get serious about my weight training. So I've been doing a pretty standard 30 minute full body weight routine for the past few weeks, 3 sets of 10 reps of light-ish weights.

I'm curious about "lifting heavy" and what that means. Other than squats and deadlifts and pushups, what are some other great exercises that will give me a lot of bang for my buck in the fat loss department? I'm female, 5'4" and 163 pounds and looking to get down to about 140 and solid.

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2011
at 10:02 AM

If by Thrusters Trick means Squad Thrusts, I'd just place it on the ground for the push-up. Same with dumbells.

C4f1a0c70c4e0dea507c2e346c036bbd

on December 30, 2011
at 04:49 PM

how do you do a thruster with a kettlebell? I have never seen it done without a barbell.

592e722d3aef1a137e9cb70cb2ed78be

on July 14, 2011
at 08:25 AM

Every time I get a question on either diet or working out I can only tell them two words. Paleo and Crossfit. I have been doing the diet and working out thing my entire life and believe whole heartily that those two words is all you will ever need when it comes to fitness.

095ef76482234d3db444b77d7ed01c29

(2755)

on July 13, 2011
at 02:40 PM

So start with thrusters, or even a standing overhead press... and if not that one... a seated overhead press. Doesn't have to be complicated. Pendlay row is a bent over barbell row, but done dynamically with your back arched so that you can raise the torso slightly as you clear your knees and keep good form. Allows you to move more weight more safely.

D67e7b481854b02110d5a5b21d6789b1

(4101)

on July 12, 2011
at 04:05 PM

go to a park and sprint on the grass! good idea to not start on pavement :)

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 12, 2011
at 03:40 PM

not a bad suggestion. I used to do bikram. hellishly hot, if you dig that. I mean, you sweat more than at any other time in your life. but for me anyway, 90 minutes is long.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 04:05 AM

I sure hope so, but I haven't had much luck with my old way of doing things (counting calories + tons of cardio). Hopefully this new method will work.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 04:03 AM

I mostly run outside, but have been afraid to try sprinting outside for fear of tripping on the sidewalk, running into people, etc. Maybe I will try the treadmill first to build up confidence.

34a367e60db77270bd7096dc04270fdc

(4171)

on July 12, 2011
at 02:43 AM

I really think doing real sprints outside is better. Up until a couple of years ago I had only ever (in my adult life) run on a treadmill. Then I started crossfit and they don't use treadmills you run outside. I could not believe how much harder it was until you think about the fact that on a treadmill you are not actually propelling yourself forward, you're only running in place. When you get outside and have to move your body down the street yourself it's a whole lot more work.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:52 AM

okay, I just looked at "clean and jerk" - that move scares the hell out of me! :-(

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:46 AM

Thanks - I will try that. Probably just once a week to start and go from there.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:45 AM

Some more info that might help - I have been the "cardio queen" for years. Run 15-25 miles a week. But not seeing any change in my body composition. I am definitely focusing hard on the diet, but know that my body responds quite well to weight training if I stick with it. I just haven't done it in years. :) I am headed out for a one hour walk with hubby now - I must say that I have enjoyed taking a bit of a break from all the running and my body likes it too!

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:43 AM

Agreed. But I also know that having muscle is key to fat loss, and have always been confused about the most efficient way to life weights.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:42 AM

I am trying to stay below 100g of carbs a day, much lower than on some days.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:41 AM

I will definitely check that book out, thanks! I have worked with trainers before, but only the ones that work at my "globo-gym". I don't see them teaching old-timey compound heavy lifts to people, but I notice the people in the best shape are doing them.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:40 AM

Andy - thanks! I was looking for a short do-able list to get me started. This is perfect. I do not know what a "pendlay row" is ut will look it up. Not strong enough to do chin ups yet, but there is a machine at the gym that will assist me, I think.

C3edabc6267abec9b5f8178e5d73552c

(725)

on July 12, 2011
at 12:44 AM

On a treadmill.. Put it at a pretty significant grade (i do 10.0). Put it at a pretty high speed (i do 8mph). Run 40 seconds, jump off to sides for 20 seconds. Repeat 5 times. Guarantee that in only 5 minutes your HR will be highest its been in forever, and your legs will be sore for days

345c1755efe005edd162b770dc6fb821

(8767)

on July 12, 2011
at 12:05 AM

agree with Cory! lean down first, walking and sprinting is great at this stage.

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10 Answers

5
E286e6ba6ef6c4c4a31a749e59aa57e1

on July 11, 2011
at 11:59 PM

Actually Sabrina, there is no best weight loss exercise other than maybe walking. The more you exercise the more you will "stoke the fire" of you appetite. According to Gary Taubes (and contrary to popular belief), exercise may even inhibit weight loss. In the beginning ninety percent of your effort should be in your diet, and not the pursuit of the "magical weight loss exercise."

Currently, I personally only work out twice a week. Since going Paleo, after a lifetime of overtraining and trying to lift my way to a better physique. I stopped working out for 3 months and concentrated on my diet and lost 31 pounds in 3 months. If you feel the need go for a walk, I find it much easier to add muscle now that Ive leaned out.

Good Luck

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:45 AM

Some more info that might help - I have been the "cardio queen" for years. Run 15-25 miles a week. But not seeing any change in my body composition. I am definitely focusing hard on the diet, but know that my body responds quite well to weight training if I stick with it. I just haven't done it in years. :) I am headed out for a one hour walk with hubby now - I must say that I have enjoyed taking a bit of a break from all the running and my body likes it too!

345c1755efe005edd162b770dc6fb821

(8767)

on July 12, 2011
at 12:05 AM

agree with Cory! lean down first, walking and sprinting is great at this stage.

3
667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 12, 2011
at 01:28 AM

As others have said the old timey compound lifts are always good: squats, dead lifts, presses, rows, pull ups (better, but harder, than chin ups), dips.

If you want the most basic but effective way to get good at them buy this book:

http://www.amazon.com/Starting-Strength-2nd-Mark-Rippetoe/dp/0976805421/ref=sr_1_1?ie=UTF8&qid=1310433898&sr=8-1

And then spend the time and money with a GOOD private trainer who knows these lifts properly and start with them. Once you're confident you can of course go solo. Starting with a good coach or trainer is completely worth it. These are technical, difficult maneuvers.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:41 AM

I will definitely check that book out, thanks! I have worked with trainers before, but only the ones that work at my "globo-gym". I don't see them teaching old-timey compound heavy lifts to people, but I notice the people in the best shape are doing them.

2
9a5e2da94ad63ea3186dfa494e16a8d1

on July 12, 2011
at 03:37 PM

Up until recently I had been running about 10-11 miles per week, about 3-4 miles 3-4 times per week. I have been full Paleo for about 3 months and lost about 6-7 pounds initially, then nothing more.

A few weeks ago I stopped running and switched to brief, high-intensity workouts such as kettlebells, floor exercises (push-ups, etc) and burpees, and almost immediately lost 8 more pounds. I went down 1.5 pants sizes in just a few weeks. The effect was really dramatic.

I am now a big believer in the HIT or HIIT thing. Not only are the effects great, but it takes up less time, and is more fun. My workouts are only 20-30 minutes every other day.

592e722d3aef1a137e9cb70cb2ed78be

on July 14, 2011
at 08:25 AM

Every time I get a question on either diet or working out I can only tell them two words. Paleo and Crossfit. I have been doing the diet and working out thing my entire life and believe whole heartily that those two words is all you will ever need when it comes to fitness.

1
9adbf19e76ac38da796f29302c4be90a

on July 12, 2011
at 09:17 PM

To the OP, I am coming at this from the opposite angle of having been a weightlifter for many years just getting serious about cardio (and paleo newb that is loving it so far).

I agree with the sentiment that fat loss is mostly about diet. My assumption is roughly 80% about diet and 20% about exercise. Do both in combination and get max results. In weightlifting speak a good "cutting" routine can be found here:

http://www.muscleandstrength.com/workouts/20-6-day-weight-cardio-cutting-workout.html

Personally I prefer to work the muscle groups just a bit more than once per week so I have modified this into a four day routine. I recommend 2-3 exercises per muscle group, 3-4 sets per exercise, 6-10 reps per set, 90 seconds rest between sets. Approximate total weight workout time 75 minutes.

??? Day 1: steady state cardio 60 minutes (run/bike/elliptical whatever you prefer, 140+ bpm)

??? Day 2: Chest / Shoulders / Triceps / Core

??? Day 3: Interval runs. 2 minutes fast, 1 minute walk. 10 reps

??? Day 4: Legs / Back / Biceps / Core

??? Day 5: rest

Repeat

Diet: Paleo. To lose weight (23 lbs) you need a calorie deficit. Keeping a food journal helps me immensely in this regard. There is no way around the deficit requirement IMO.

Good luck!


1
E5a41bcb2819c818cc0d92489e7c35f2

on July 12, 2011
at 01:27 PM

Give Bikram yoga a try! It's one of the only popular yoga sequences to include high-intensity intervals followed by rest periods, which is part of the reason that it's so effective and healing.

667f6c030b0245d71d8ef50c72b097dc

(15976)

on July 12, 2011
at 03:40 PM

not a bad suggestion. I used to do bikram. hellishly hot, if you dig that. I mean, you sweat more than at any other time in your life. but for me anyway, 90 minutes is long.

1
2d5221fa80d04a3d8ac6f471f9feae81

(894)

on July 12, 2011
at 01:58 AM

The most important thing about exercise and weight loss is not overdoing it. Don't overtrain or go too crazy with the low carbs. The diet quality(not proportions of carbs) will carry most of the fat loss on its own. So the cleaner you eat(less fruit, oils, nuts and more vegetable sautes and starch) without depriving yourself the better. Have fun and get to learn and integrate the whole thing into everyday living. Losing fat should be a breeze.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 04:05 AM

I sure hope so, but I haven't had much luck with my old way of doing things (counting calories + tons of cardio). Hopefully this new method will work.

1
095ef76482234d3db444b77d7ed01c29

(2755)

on July 12, 2011
at 01:17 AM

My suggestion... Squat, Deadlift, Bench Press, Pendlay Row, Chin Ups, and Overhead pressing like thrusters or even better, the clean and jerk.

Here's a basic routine that all of my clients have tremendous success with...

Monday: Squat, Bench, Row...walk

Tuesday: Sprint...walk

Wednesday: Squat, Bench, Dead...walk

Thursday: Sprint...walk

Friday: Squat, Bench, Chin up, Overhead Press...walk

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:52 AM

okay, I just looked at "clean and jerk" - that move scares the hell out of me! :-(

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:40 AM

Andy - thanks! I was looking for a short do-able list to get me started. This is perfect. I do not know what a "pendlay row" is ut will look it up. Not strong enough to do chin ups yet, but there is a machine at the gym that will assist me, I think.

095ef76482234d3db444b77d7ed01c29

(2755)

on July 13, 2011
at 02:40 PM

So start with thrusters, or even a standing overhead press... and if not that one... a seated overhead press. Doesn't have to be complicated. Pendlay row is a bent over barbell row, but done dynamically with your back arched so that you can raise the torso slightly as you clear your knees and keep good form. Allows you to move more weight more safely.

1
A75a5f0704b9066192de44c97c2b2e1f

on July 12, 2011
at 12:02 AM

Sprinting

lifting heavy is awesome and empowering, you should try it.

Overall fat loss will definitely be more diet related than any type of strength or cardio conditioning. IMO

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:43 AM

Agreed. But I also know that having muscle is key to fat loss, and have always been confused about the most efficient way to life weights.

0
070c9b16a240ab742c8f30969a38e17c

on December 30, 2011
at 04:47 PM

Thrusters (barbell, kettlebell, or dumbells)

C4f1a0c70c4e0dea507c2e346c036bbd

on December 30, 2011
at 04:49 PM

how do you do a thruster with a kettlebell? I have never seen it done without a barbell.

9f54852ea376e8e416356f547611e052

(2957)

on December 31, 2011
at 10:02 AM

If by Thrusters Trick means Squad Thrusts, I'd just place it on the ground for the push-up. Same with dumbells.

0
5e8a68beac4a9264bda5e83995cea382

on July 12, 2011
at 12:26 AM

Lift legs, do cardio. Your legs have the biggest muscles in your body and increasing your lean body mass will help burn fat.

Of course eating clean, limiting carb intake is also going to be key to getting to where you want to be.

F78bfa3ae7886d1ebdbcbc37c0a1b085

(50)

on July 12, 2011
at 01:42 AM

I am trying to stay below 100g of carbs a day, much lower than on some days.

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