Seven fat-burning barbell moves

If you want to shed weight, forget your running shoes. Real fat is lost in the weights room

More is less:

A new study in the Journal of Strength & Conditioning Research found you burn more calories after heavy weight training than after cardio (it increases your resting metabolic rate an incredible 18% the day after the workout).

Even more surprisingly, though, faster results will come from fewer reps with heavier weights, according to a study at the Norwegian University of Sport and Physical Education.

“Do this routine 2-4 times a week to work your entire body,” says personal training expert Neil O’Dell who designed this programme.

Barbell squat:

Muscle worked Glutes, hamstrings, quads, calves, abs

Stand with your feet shoulder-width apart and a barbell on the back of your shoulders. “This move ropes in a huge number of muscles so go heavy,” says O’Dell.

Lower your glutes towards the ground. Stop when your thighs are parallel to the ground then rise up. A study in Medicine & Science in Sports & Exercise proved that the squat is far superior at burning calories, compared with its nearest rival, the leg press.



Barbell bent-over row:

Muscles worked Lats, biceps, abs, forearms

Stand with your feet hip-width apart holding a barbell with a shoulder-width overhand grip. Bend your torso so it’s at 45 degrees and let your arms hang below your shoulders.

Bend your elbows to pull the weight to just below your chest. Squeeze your shoulder blades then lower the weight to the start. This move, the bench press and squat were the best exercises at raising heart rate and improving lung strength by half as much as aerobic exercise, according to a study in Medicine & Science in Sports & Exercise.


Bench press:

Muscles worked Chest, shoulders, abs, triceps

Lie on a flat bench and grab a barbell with a chest-width grip. This grip will help you bench press up to 2% more than a narrow or wide grip, according to research in the Journal of Applied Biomechanics.

Bend your elbows to lower the barbell to the middle of your chest. Straighten your arms to push the weight above your chest. The more you push the more calories you burn, found research in the Journal of Strength & Conditioning Research. Pushing your way to the front of any queue will now be your forte.


Barbell shoulder press:

Muscles worked Shoulders, traps, chest, abs

Sit on the edge of a seated bench and rest a barbell across the front of your shoulders. “This move works all three muscles of your shoulders, maximising the calorie burn and upper body muscle built,” says O’Dell.

Straighten your arms to press the weight overhead. Pause then slowly lower the weight to the start. This move works your shoulders and abs as hard as doing them on a Swiss ball, found research in the Journal of Strength & Conditioning Research.

Barbell Bulgarian split squat:

Muscles worked Glutes, quads, hamstrings, calves, abs

With a barbell on your shoulders, stand in front of a bench. Place your right foot behind you. “Training one leg at a time ropes in more stabiliser muscles, thereby building more muscle and burning more fat,” says O’Dell.

Bend your left knee to lower yourself as low as you can go then straighten it to rise back to the start. Repeat all your reps on one leg then switch legs and repeat.

Barbell deadlift:

Muscles worked Glutes, hamstrings, quads, forearms, calves, abs

Place a barbell on the floor. Grab the bar with a shoulder-width overhand grip. “Your abs get used in this move because it’s like doing a standing sit-up,” says O’Dell.

Keeping your elbows locked, straighten your legs and back to raise the barbell off the ground. Pause at the top for 2 seconds then slowly lower it to the start while keeping your back straight.



Reverse woodchops:

Muscles worked Abs, shoulders

Stand side on to a cable cross over machine and attach the D handle to the lowest pulley setting. Bend down and grab the cable with both hands. “This allows for a full range of motion,” says O’Dell.

Stand up and pull the cable across your body. Slowly lower to the start. Complete all your reps on one side then switch sides. This will not only target your abs but will improve the ability of your golf swing, found research in Sports Medicine.

Source: menshealth.co.uk