These 4 exercises will help you lose fat and gain muscle at the same time

Are you dreaming of losing weight and gaining muscle at the same time? It may seem like an impossible task, but with the right exercises, you can achieve both goals simultaneously. Losing fat requires a calorie deficit, while building muscles demands a calorie surplus. Fortunately, there are certain exercises that can help you accomplish both. Let’s dive in and explore these amazing exercises!

1. Floor Press

The floor press is a simplified version of the bench press that targets your chest, triceps, and shoulder muscles. By limiting the range of motion, this exercise reduces strain on your shoulders. When you lie on the floor, your legs don’t provide assistance, making it harder for your upper body. This is great for toning your chest and shoulder muscles. Grab a bar or use dumbbells if you don’t have a barbell.

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Here’s how to do it:

1. Lie on the floor with a barbell above your chest or hold dumbbells at chest height.
2. Extend your legs and brace your core and back muscles, pressing your feet into the ground.
3. Hold the barbell or dumbbells above your chest with arms outstretched.
4. Slowly lower the weight until your upper arms touch the ground, then press it back up.
5. Aim for 3 sets of 10 reps each.

2. Squats

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Squats are one of the best exercises for toning your thighs, quadriceps, hamstrings, and glutes. As you progress, you can move on to more advanced variations. Additionally, squats improve lower body mobility and promote healthy bones and joints.

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Here’s how to do it:

1. Stand with your feet shoulder-width apart and arms either extended straight in front of you or behind your head.
2. Push your hips and butt back, bending your knees.
3. Keep your chest up and back flat, looking straight ahead.
4. Squat down as low as you can and then return to the starting position, driving through your heels.
5. Remember to keep the weight on your heels throughout the exercise.
6. Aim for 3 sets of 10 reps each.

3. Push-ups

Push-ups are known for their fat-burning benefits, but did you know they also work your chest, shoulders, triceps, and core muscles? It’s a double win – you build muscle while shedding weight.

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Here’s how to do it:

1. Place your hands slightly wider than shoulder-width apart on the ground.
2. Lower yourself until your chest touches the floor.
3. Squeeze your glutes together and engage your abs as you lower and raise your body.
4. Keep your elbows close to your sides to protect your shoulders.
5. Aim for 3 sets of 10 reps each. If regular push-ups are too challenging, modify by bending your knees while maintaining proper form.

4. Tricep Dips

Don’t forget to target the muscles on the back of your arms with tricep dips. Losing fat in this area can be tricky, but this bodyweight exercise is the solution you need. Tricep dips enhance arm and shoulder strength and can be done anywhere with the help of a chair.

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Here’s how to do it:

1. Sit at the edge of a chair and place your hands over the edge of the seat, knuckles pointing forward.
2. Bend your legs at a 90-degree angle, with your feet pointing ahead.
3. Keep your shoulders down and elbows close to your sides as you slowly lower your butt towards the floor.
4. Return to the starting position while maintaining pressure on the heel of your hands.
5. Aim for 3 sets of 10 reps each.

So ladies, give these exercises a try at home and watch the fat melt away while you build lean muscle. Get ready to achieve a fabulous figure in no time!

Sources: https://ncvc.org
Category: Health