Exercises to lose fat and weight

Wellness and Fitness

Exercises to lose fat and weight


Avi Fitness Gym, personal trainer Trizah Mudengani showing how to do a beginner side plank in the gym on June 9, 2022. Photo | Francis Ndereto | NMG

The reasons for exercise vary from person to person. Some go to the gym to lose fat or weight while others want to build enough muscle.

However, there is a fine line between fat loss and weight because they are interrelated because burning calories leads to fat and weight loss.

However, lower body fat means building lean muscle mass by reducing total body fat mass, while weight loss generally refers to a reduction in total body weight which includes muscle, water, fat and bone.

Fitness trainer Robinson Joel, better known as Robby-Piyo, says it can be hard to tell if a person is losing weight from fat or muscle.

Burning body fat leads to building lean muscle mass which also leads to weight loss because the result is less body fat.

It shows that an individual can track weight loss using a simple weighing scale while for fat loss, one can use either a body fat caliper or a high-accuracy electric smart scale.


To reduce weight or body fat, Ruby Bio says a healthy diet plays an important role.

The trainer says that a nutrient-dense and calorie-deficient diet is an effective way to lose fat. This is in addition to eating a diet rich in protein that aids metabolism, regulates fluid balance in the body as well as maintains and supports new muscle growth.

In order to lose weight, he says, an individual must create a calorie deficit by eating fewer calories, which entails more fruits, vegetables, whole grains, lean foods, low-fat dairy, sugar-sweetened products and drinks, processed meats, and fried foods.

fat loss exercises

Robby-Piyo explains that a combination of cardiovascular and strength training exercises at a medium or higher intensity is ideal for burning fat.

Fat-burning workouts tend to focus on intense or high-energy movements including burpees, slams, battle ropes, squats, and deadlifts.

This is because the exercises challenge multiple muscle groups, which in turn help build more muscle while also burning fat by expending more energy.

“Any type of cardio that gets your heart rate up to roughly 60 to 90 percent of your maximum heart rate will do the trick. A combination of resistance and aerobic exercise leads to less fat,” says AV fitness coach.

“High-Intensity Interval Training (HIIT) has proven to be fat wrestling because it results in an increase in oxygen consumption after exercise and the more muscle you have, the more calories you burn at rest.


This is a full-body exercise that works the entire body starting with the back, chest, arms, core and legs and targets the abdominals, chest and shoulder muscles while also working the quadriceps, hamstrings, and buttocks. Burns extra calories while increasing heart rate to boost metabolism.

Medicine ball criticizes

Medium ball tournaments not only burn fat, but relieve stress as well. It involves using the whole body while lifting the ball over the head and standing on the toes and then using the heart, hips and arms to hit the ball down.

back squat

Robby-Piyo says that a compound exercise is also a fat burner, since a person engages multiple major muscle groups and expends a lot of energy to move the weight.

“To maximize fat burning, use proper form by engaging your core, hitting the appropriate depth for your movement (to parallel or just below), and slowly working through each rep.”

Lifting heavy weights

The trainer says that weightlifting works as a fat burner, and deadlifting is one such exercise. The exercise engages the entire body, especially the back chain and lower body, and the effort it takes to move the weight off the floor kicks off the metabolism.

“It engages one’s core which helps stabilize the spine, and the glutes and hamstrings which are used to take the weight off the floor.”

combat ropes

Combat ropes are a high-intensity exercise that challenges the entire body in which nearly all of the muscles in the body are used to swing, squeeze, and rock tools while squatting, lunging, and jumping. This increases the heart rate, which leads to fat burning.

Weight loss exercises


Walking is a lower impact exercise and one of the best exercises for losing weight, especially for beginners.

Walking for 30 minutes to an hour three to four times a week at a moderate pace can burn 167 calories.

“One can gradually increase the duration and frequency of walking as they become fitter as the individual can now graduate to jogging or running.”


Cycling is a non-weight-bearing, low-impact exercise that can be done outdoors or indoors in a gym. Cycling is not only ideal for losing weight but also for improving general fitness to help a person avoid heart disease.

The trainer notes that an individual can burn 260 calories on a stationary bike while cycling at a moderate pace.


Swimming is ideal for people who suffer from joint pain or who have injuries. A person can burn approximately 233 calories per 30 minutes of swimming depending on their swimming style, whether it’s butterfly, swim, or breaststroke.

“Swimming for an hour three times a week will help reduce body fat, improve flexibility and reduce many heart disease risks,” says Robbie Bio.

Intermittent training

Known as HIIT, it involves short bursts of intense exercise to raise your heart rate, alternating with 15-second recovery periods.

It is ideal for burning calories faster compared to other exercises, as at least 25 calories are burned per minute compared to other exercises such as weightlifting or cycling and running.


The exercise is good for stabilizing the core, building upper body strength, and increasing muscle mass in the arms.

For beginners, 3 sets of 10 reps with a rest period of 60 seconds between each set is recommended. Then one can gradually increase the number of repetitions as strength and fitness improve.


Deadlift is good for building muscle in both the lower and upper body while reducing fat. To make it more like cardio than weightlifting, an individual can increase the repetitions while easing the load to 50 to 70 percent of their maximum. Anyone can do between 1 and 3 sets of 10 to 20 reps.

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