In October 2010, Muscle & Fitness magazine published a “best of” (and “worst of”) article that we will be reviewing in segments with lots of added info.
Today we will feature fat burning exercise.
And the winner is…
Free-Weight Multljoint Lifts
Employ free weight, multi-joint exercises as these call for more stabilization; as opposed to machine exercises.
Examples of free weight, multi-joint exercises:
Barbell squat
Lunge
Standing dumbbell overhead press
Dumbbell bench press
Dips
Barbell row
Truman State University measured calorie burn (of eight college-age women) when performing two sets of barbell squats or leg presses (using their 10-rep maxes-RMs, which you can calculate here).
They concluded that Squats burn circa 50% more calories than Leg Presses.
This is likely due to the compound movement nature of Squats which employs not only the major lifting muscles but also numerous stabilizers.
Also, consider these elucidating books:
Fat Burning Workout For Dummies
Shaping Up with Weights For Dummies
John Little, Beginning Bodybuilding: Real Muscle-Real Fast
Ed Housewright, The Gold's Gym Guide to Getting Started in Bodybuilding
John Hansen, Natural Bodybuilding
Robert Kennedy, Encyclopedia of Bodybuilding: The Complete AZ Book on Muscle Building
Arnold Schwarzenegger, The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding
Lee Monaghan, Bodybuilding, Drugs and Risk
Chris Aceto, Championship Bodybuilding: Chris Aceto's Instruction Book
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for while bodily training is of some value,
godliness is of value in every way,
as it holds promise for the present
life and also for the life to come
—1 Timothy 4:8
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