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Best Beginner Exercises to Lose Weight Fast

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author image James Neel
James Neel is a writer, entrepreneur, fitness enthusiast and certified personal trainer. He has worked in the fitness industry for many years and has a passion for sharing his knowledge with others. His college education consists of degrees in business and kinesiology.
Best Beginner Exercises to Lose Weight Fast
A woman performing squats on a field. Photo Credit erikreis/iStock/Getty Images

Losing weight is a task many want to accomplish but do not know where to start. Before starting a new fitness program, make sure to integrate a well balanced, low calorie diet, and avoid as much processed food as possible. Once you practice proper dieting, start a fitness program that includes cardio and compound exercises such as the squat and deadlift. They are seen as the best exercises to lose weight fast because they lead to a faster metabolism, and they target several muscle groups at once.

Cardiovascular Exercise

Before practicing the squat, deadlift or bench press, perform cardiovascular exercise. Cardio is effective at burning fat and calories. It will also prepare your body for weight training by increasing your heart rate and your body temperature. Running, cycling and using an elliptical are all examples of cardio. Finding a form of cardio you enjoy will ensure you stay with it. Perform moderately intense cardio 30 minutes per day five times per week or vigorously intense cardio for 20 minutes three days per week. A cardio routine combined with weight training can result in losing weight fast.

Weight Training

Weight training can be effective for a beginner to lose weight fast. This is because weight training helps build lean muscle -- and lean muscle increases your metabolism. The faster metabolism you have, the faster your body will burn fat and calories. Perform compound exercises because they incorporate multiple muscle groups at once. The squat, deadlift and bench press are some of the most effective compound exercises. Perform weight training three to four times per week for fast weight loss.

Squat

To perform the squat, stand with your feet shoulder-width apart, and hold a barbell behind your neck allowing it to rest on your shoulders. Hold the barbell with your palms facing your body and hands shoulder-width apart. Inhale through your nose and slowly lower your torso until your thighs are parallel to the ground. Do not allow your knees to protrude over your toes. Exhale through your mouth and raise your torso back to the starting position. Use a weight that allows you to perform each repetition with near perfect form. Look forward and up while squeezing your core throughout the entire motion. Perform three sets of 12 reps with 45 seconds of rest between each set.

Deadlift

To perform a deadlift, stand in front of a barbell with your feet shoulder-width apart. While keeping your back straight and not allowing your knees to protrude over your toes, bend down and grab the barbell with your palms facing your body and hands shoulder-width apart. Exhale through your mouth and lift the weight by standing straight up. Keep the weight as close to your body as possible. As you inhale through your mouth, slowly lower the weight back to the starting position. If you can't perform each repetition with near perfect form, use a lighter weight. Squeeze your core during the entire duration of the exercise while looking forward and up. Perform three sets of 12 reps with 45 seconds of rest between each set.

Bench Press

To do the bench press, lay with your back flat against a bench and feet flat on the ground. A barbell should be racked directly above your eyes. Grab the barbell with your palms facing your body and hands shoulder-width apart. Remove the barbell from the rack and hold it directly over your chest with your arms extended. Inhale through your nose and slowly the barbell until it gently touches your chest. Exhale through your mouth and raise the barbell back to the starting position with your arms extended. Use a weight that is challenging, but allows you to perform each repetition with near perfect form. Engage your core by squeezing your abs throughout the entire motion. Perform three sets of 12 reps with 45 seconds of rest between each set.

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