If you're looking to lose weight, you likely want fast results. In addition to establishing realistic goals, controlling your portion sizes, and consuming a healthy diet, the best way to melt excess pounds is by incorporating strength training into your fitness regimen. So, we've put together some ultra-productive exercises that'll help you lose 10 pounds in a month. With hard work and dedication, you'll be well on your way to achieving your weight loss goal.
For most individuals, I recommend lifting weights at least three times a week to progress in your fat loss journey. Each session should be full-body since you want to target as many muscle groups as possible. Wanting to lose 10 pounds in a month or more is ambitious, considering everyone loses fat at different rates, depending on their current weight, training history, and how consistent they are with maintaining healthy habits. But if I wanted to lose 10 pounds in one month, I'd choose the best and most efficient exercises to help me reach that goal.
The below movements are challenging and force your body to work hard the entire time. So keep reading to learn more about these productive exercises to add to your routine pronto.
To perform Barbell Front Squats, get underneath the barbell so that it's positioned on your front shoulders. Place your fingers on the bar outside shoulder-width, and bring your elbows forward. Un-rack the barbell, take a step backward, and sit back onto your heels, squatting down to the point where your thighs are parallel to the ground. Drive yourself back up through your heels and hips, flexing your quads and glutes to finish. Perform 3 to 4 sets of 6 to 8 reps.
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Start Neutral Grip Chin Ups by hanging into the parallel bars with your palms facing each other. Lean slightly back, and pull yourself up to the bar by driving with your elbows. As you come up, reach with your chestnot your chinand squeeze your back, biceps, and forearms hard at the top of the motion. Resist on the way back down until you're back in the starting position before performing another rep. Complete 3 to 4 sets of 8 to 10 reps.
*If you cannot perform a Chin Up, then perform a lat pulldown instead.
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Next up, we have Incline Barbell Bench Presses. To get started, position yourself on an incline bench with your hands about shoulder-width distance apart on the bar. Unrack the bar, and pull your shoulder blades back and down into the bench. Pull the bar down towards your upper chest, and have it touch before pushing the weight back up toward your eyes. As you press the bar up, imagine bringing your hands together, squeezing your upper pecs when you finish the rep. Complete 3 to 4 sets of 6 to 8 reps.6254a4d1642c605c54bf1cab17d50f1e
Begin Deficit Reverse Lunges with a dumbbell in each hand. Position yourself on topof an aerobic step or plate. Keeping your chest tall and core tight, take one leg and step back. Firmly plant your foot on the floor, then lower yourself under control until your knee touches the ground. Drive through the heel of the front leg to come back up, flexing your quad and glute to finish. Complete 3 to 4 sets of 12 reps for each leg.
To perform Landmine Rotations, put a barbell inside a landmine attachment. Grip the end of the barbell with both hands, and hold it out in front of you with your feet shoulder-width distance apart. Make sure your core stays tight as you rotate the bar toward one side of your body while pivoting both feet in that direction. Leading with your hips and shoulders, rotate the bar to the opposite side, all while maintaining tension in your core. Complete 3 to 4 sets of 10 reps for each side.
Last but not least, wrap things up with Air Bike Sprints. Hop on an air bike, and grab the handles. You can start with a simple interval workout by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds, and repeating for a total of 10 to 15 minutes.
Tim Liu, C.S.C.S.
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Lose 10 Pounds in a Month With These Exercises - Eat This, Not That
