Fat Burning Weight Training Exercises

What if I was to tell you that you could double your weight loss results using certain weight training movements?

Yes, if you were to use these types of weight training exercises in your training regiment, I can almost say with 100% certainty that you will lose more weight than you ever have before.

What are these exercises? Well, before I get into that, let me go over my reasoning.

The basic process of losing weight and burning fat involve the following:

Firstly, your diet has to be altered. I'm sure you know by now, that in order to effectively lose weight and burn fat, you need to eat less than the amount of energy you are expending.

That is, you will need to create what is called a calorie deficit. I'm sure most of you reading this page now, are trying to eat less.

Ok, it doesn't really matter what type of weight training exercises you do, it will not do any good, in terms of losing weight, if you're taking in two McDonald's meals per day.

For a more detailed discussion on weight loss and diet, please see this page here:

Burning Fat

Secondly, you have to exercise. Now, the exercises you choose will have a direct impact as to how you want to look. I strongly believe that the exercises you choose to do, will have a huge influence as to how your body develops over time.

I strongly believe that weight training can tone and shape your body more so than any other weight loss exercise you can do. Take low impact aerobics for example.

Now, what types of weight training exercises should you do to lose weight and burn fat? Now, we know weight training is great for weight loss and burning fat but I’ll be the first to admit, that not all weight training exercises were created equally.

There are some weight training exercises that will be 100% more effective than others. Let me explain.

We now know that when it comes to losing weight and burning fat, it boils down to the exercises you choose that will be the most effective at:

• Burning fat;
• Building muscle;
• Weight loss;
• Thermal effect;

This is what it comes down to. The harder you force your body to work, the more fat you'll burn. It doesn't matter if it's weight training, cardio, or working 12 hour shifts at your local cement plant, you will burn maximum amounts of fat if you force your body to work harder.

There are certain exercises, that will do this. For example, compound exercises. These exercises will force your body to work harder because they employ multiple muscle groups.

Let me give you an example. The simple movement of a squat is going to be harder than sitting down doing a leg extension. Squatting forces your body to lift your entire body weight using your legs, butt, and back - Basically your whole body. Leg extensions on the other hand don't.

The squat is a compound exercise and the leg extension is an isolation exercise. By forcing your body to work harder, you will expend more calories and actually boost your metabolism. To go into more detail about this, check this page out here.

So you see, the weight training exercises I’m talking about are multi jointed, compound exercises such as:

Dead lift;
Barbell Press;
Bent over rows;
Bench press;

These are just some of the multi jointed, compound movements you can perform.

If you can apply these types of exercises into your exercise routine, I can honestly say that you will lose more weight and burn more fat than you ever have before. If your thinking of losing weight while weight training, in my opinion, this is the only way to go.

All the best,


As the owner of Building Muscle 101, I am committed to providing you the best practical weight training advice. I've been training for over 24 years (and still train to this day!) and the advice and guidance I provide comes directly from my experience and knowledge.

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