People are always looking for the quickest way to lose weight, get in shape, and build muscle, and honestly, there’s no get-fit-quick scheme. Depending on your genetics, body type, and fitness level, it can take anywhere from a couple of months to years to see a transformation – and there’s nothing wrong with that.
One style of training that can help simultaneously lower your body-fat percentage and build muscle is weightlifting. There are a lot of ways to lift weights like circuit training, bodybuilding programs, and HIIT workouts. Regardless of how you decide to lift, I highly recommend incorporating compound exercises into your weightlifting routine. Instead of focusing on spot reduction, I find that these moves will strengthen and define multiple muscle groups at once and allow you to have more efficient workouts.
Compound exercises are multi-joint movements that work groups of large muscle like squats, deadlifts, and push-ups. These movements elicit a greater energy expenditure (they require more energy to perform) and as a result, your body burns more calories and fat. The more muscle groups working at once, the more energy you will expend, which means the more calories and fat you’ll burn.
Begin incorporating the following exercises into your strength routine in order to get maximal results at the gym. If you aren’t sure where to begin when it comes to lifting weights, you can follow this four-week strength training program to get started.