How to Lift Weights to Lose Belly Fat

How to Lift Weights to Lose Belly Fat

It is impossible to only lose belly fat, as your body gains and loses weight uniformly. However, it is absolutely possible to lose weight across your entire body, your belly included. An excellent way to do so is through weight training, which, if done intensely enough, has three effects. The first is that it burns calories, which helps to create a calorie deficit, ultimately causing you to lose weight. The second is that it builds muscle, which helps give your stomach a more toned, healthy appearance when the fat comes off. Finally, weight training boosts your metabolism and makes your body burn more calories when you are doing other things, such as typing, preparing meals and getting the mail.

Choose compound exercises, which are exercises that work multiple muscle groups at once. Some good examples are squats, deadlifts, bench presses, overhead presses and barbell rows. These exercises all use Olympic bars and their combined effect is a workout that works essentially every muscle in the body.

Squat, bench press and barbell row on your first workout of the week, squat, overhead press and dead-lift on your second workout of the week, then revert back to the first workout. Rest for a day in between workouts.

Squat with a barbell right below your neck, with your shoulder blades together, to tighten your trapezius (back) muscles. Do the squat by pushing your butt backwards, maintaining tight abdominals and keeping your knees from going too far forward or buckling towards one another. Once your thighs are parallel to the floor, push up on the backs of your feet until you are standing up straight.

Bench press by lying under a bar on a bench, gripping it slightly past shoulder width, and bringing it down to right above your nipples, pushing it back up with your shoulder blades together, your elbows in and your back naturally arched.

Barbell row by bending over a barbell on the ground, lifting it to your chest with your elbows straight back and your shoulder blades together, then putting it back down. You should be squatted down enough that you don't have to raise your body to move the bar. Also, the bar should start and end each repetition on the floor.

Overhead press by pushing a barbell from your clavicle vertically upwards, stopping when your arms cannot go up any more. This should be done from a standing position with your arms and feet at shoulder width.

Dead-lift by crouching in front of a barbell as you did with the barbell row and standing up while holding it. Keep your back straight and push with your legs.