Trainer expert claims top three workout routines for shedding pounds
In a recent recommendation, NASM-certified personal trainer Jo Burland has suggested a three-move full-body workout that is perfect for calorie burn and muscle building. The workout consists of goblet squats, bent-over rows, and jumping lunges.
Goblet Squats
To perform goblet squats, stand with feet shoulder-width apart and hold a dumbbell or kettlebell close to your chest with both hands. Lower your body by bending at the hips and knees, keeping your back straight and chest up, until your thighs are parallel to the ground. Push through your heels to return to the starting position.
Bent-Over Rows
For bent-over rows, hold a dumbbell in each hand and stand with feet hip-width apart. Hinge at the hips and lower your torso until it is almost parallel to the ground. Pull the dumbbells to your chest by bending your elbows and squeezing your shoulder blades together.
Jumping Lunges
Jumping lunges are a high-intensity exercise that engages the lower body muscles, including the quadriceps, hamstrings, and glutes. To perform jumping lunges, start in a lunge position with one foot forward and the other foot back, both knees bent at a 90-degree angle. Jump explosively, switching the positions of the feet in mid-air, landing softly and descending back into a lunge position. Repeat with each jump.
The recommended workout routine involves 10-12 repetitions for 3-4 rounds, with 45-60 seconds rest between sets.
Importance of Proper Nutrition and Consistency
Combining exercise with proper nutrition is essential for effective weight loss. A calorie deficit is necessary, meaning consuming fewer calories than you burn. Choosing exercises you enjoy increases the likelihood that you'll stick to your workout routine long term. Creating a schedule for workouts is important for consistency.
Benefits of Strength Training
Strength training exercises, such as goblet squats, bent-over rows, and jumping lunges, can aid in weight loss by building muscle and increasing calorie burn. Including a mix of cardio and strength training is essential for overall health and weight management, as cardio burns calories and strength training builds muscle and boosts metabolism.
Progressive Overload Principle
To continue seeing progress in fitness, the progressive overload principle should be followed. This can be done by doing more sets/reps and/or increasing the weights that one is working with.
Recommendations from Jo Burland
Jo Burland, a NASM-certified personal trainer and Bio-Synergy ambassador, recommends these three exercises for calorie burn and muscle building. She also states that bent-over rows engage the muscles in the back, shoulders, and arms, requiring significant energy expenditure.
Black Friday Weights Sales
A set of dumbbells can make these exercises more challenging and effective. Reduced-price rubber options from Signature Fitness are available in the Black Friday weights sales at Amazon.
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