Hello and welcome to the Body By Patrick podcast. My name is, Patrick Ocheni. On today’s podcast, I’m going to share with you my 11 most favorite, effective exercises for burning belly fat.
These are the exercises I prefer to do most often, especially with my clients that are trying to lose weight and burn fat.
Before I dive into these exercises, I just want to let you know that working out should not be very complicated.
It’s actually a very simple, straightforward process. You just have to learn the art of doing it, and that comes with experience.
The other thing you have to keep in mind is, when you’re working out, you have to always weigh the risk versus reward.
Ask yourself, if this exercise that I’m doing might cause me injury, do I really want to do it? So, you always got to keep that in mind whenever you’re designing your exercise workout program.
With that being said, let’s dive right in. These are my eleven most favorite, most effective exercises for burning belly fat.
My first exercise that I always recommend is, back squat.
Back squats is a very effective exercise for burning belly fat and meets my criteria for losing belly fat meaning that it’s a compound movement, it involves using free weights, and it’s a functional exercise. You can use barbells, dumbbells to perform back squats.
The other exercise that I want to share with you today is, dead lifts.
Deadlifts are very effective in helping you burn belly fat because, once again, it’s a functional exercise and it hits multiple muscles at the same time.
The other exercise I want to share with you is a variation of the deadlift called, the sumo deadlift.
This is also very effective in helping you burn fat, because your core is really activated when you’re doing this particular exercise.
Exercise number four is, pull-ups. You cannot go wrong with pull-ups.
Pull-ups is a total-body movement great for shaping the back muscles. A total-body movement allows the body to be able to work harder thereby helping you boost your resting metabolic rate.
Exercise number five are pushups.
You cannot go wrong with pushups. I don’t need to really explain that, they’re pretty self-explanatory.
Exercise number six are lunges.
There are different variations of lunges. You have walking lunges, jump lunges, bulgarian lunges.
My goal for today is not to go into great detail about the different variations of these different exercises. Because if I were to break each one down, these 11 exercises could amount to over a hundred exercises. I just want you to get the concept.
By the way, these exercises, how do you determine when to do them?
That’s a good question.
The way you determine when to do these exercises hinges on where you are in your fitness level.
Usually, I don’t start off a new client highly deconditioned that has no background in working out with deadlifts because, generally, they will not have the core strength or the flexibility needed to perform a deadlift, for example.
So, you’ve got to build this up over time.
Exercise number seven is, burpees.
The cool thing about burpees is that all you need is your own body weight.
You can actually add an external resistance to it. You can use dumbbells as part of doing burpees but, in general, doing burpees alone will get your heart rate up. It will help you boost your metabolism in a huge way. For those of you that have done burpees before, you know exactly what I am talking about.
The other cool thing about burpees is that, you can do it anywhere, anytime. You can do it in your living room, you can do it in your bedroom. You can do it in your hotel room. So, for those of you that travel a lot, here’s an exercise you can do while you are on the road.
If you do 30 burpees, trust and believe, your heart rate will go up and you will be burning some serious calories.
Burpees is something I include a lot with my clients for those that can do it. If you have injuries, you might want to stay away from burpees.
Exercise number eight, squat thrusts.
A fantastic exercise that works on your entire body, and also gets your heart rate going. Any time you can do an exercise that get your heart rate going, you are on the right track to burning belly fat quickly.
Exercise number nine, box jumps.
One of my rules for burning belly fat quickly, safely, without doing cardio, you’ve got to do explosive movements, and one of them is box jumps.
I like to include that as part of my routine whenever I’m training my clients.
Number eleven is, bent over rows.
Rows work primarily your back muscles. But, if executed correctly, it can also target your core.
Rows is something that you want to be including as part of your overall workout plan, if you are trying to shed body fat, do so quickly, and be efficient about it.
I’m a big believer in sticking to the basics. These are foundational exercises. If you can master these eleven exercises, that’s all you need to get in great shape.
These again are the same exercises I did personally when I was trying to lose weight, and they helped me lose 60 pounds in 180 days.
And, I can introduce you to many clients of mine that I’ve incorporated these exercises as part of their workout routine that have achieved great result.
If you utilize them appropriately and you do them correctly– you do have to use proper technique– you will most definitely achieve result.