Top 3 exercises to reduce body fat and re-shape your physique

Woman admiring her muscle building efforts — yes, women need to lift! Freepik image purchase

Exercise and nutrition go hand in hand when it comes to fat loss. You will experience a lot more success with a whole food diet (in terms of losing body fat) than you will with exercise alone. Exercise is like the icing on the cake — it’s the finisher.

You can only do so much more with nutrition. If you want to start looking fit, toned and trim — then exercise will do that for you. You will never be successful in losing weight training if you are on a lousy diet — so, therefore, I urge you to make nutrition your first and foremost goal along the journey to fat loss.

Let’s get into the exercise component of this — because there are a few you can do, which will help reduce your body fat and give you a lovely shape.

Top 3 exercises to reduce body fat and re-shape your physique

1. Using multi-joint lifts. Multi-joint lifts are those that use the most muscle in your body. These range from squats, step-ups, rows, deadlifts and any kinds of presses that involve a lot of muscle tissue (think of bench presses). The high amount of muscle you are using to perform these movements will help increase your net energy expenditure. Therefore, it results in burning more calories and increasing your muscle mass.

When we raise the amount of muscle mass on our body, our resting metabolic rate becomes higher. We should all aim for this kind of environment for everyone because you can consume more calories. The trick is that once you start weight training, you must constantly challenge your muscles to grow.

1. Use sprint interval training. HIIT is a time saver and is also a high impact fat burner. Sprints increase your bodies chances to mobilize body fat and burn it for energy. You only need to allocate about 20–25 minutes of your time towards sprint intervals, three times per week. That’s how effective this type of training is. Sprints also give you the upper hand when it comes to muscle as well. It helps increase your strength and decrease your chances of losing that precious muscle. Be wary of sprinting for more than the allocated time, as that’s when you can negate the incredible benefits they bring.
2. Circuit type training. I love circuit training. You…