You are tired of layering on T-shirts to cover up when it's time to hit the beaches, so you've decided to lose weight. Weight loss requires burning more calories than you take in to create a deficit. Compound or multijoint strength-training exercises work more than one muscle group at a time, to help increase the number of calories burned with each exercise. Include compound exercises in your strength-training program to gain muscle, help shed pounds and give your body a leaner shape, worthy of a shirtless swim at the beach.
Dumbbell Walking Lunges
Dumbbell walking lunges work all of the lower-body muscles, including the quadriceps, hamstrings, glutes, calves and core. Begin with your feet together and arms at your sides, with a dumbbell in each hand. Take a step forward with your right foot, leaving your body in a split stance. Slowly lower your left knee toward the ground until your right knee is bent at a 90-degree angle. Keep your chest elevated and focus your weight on your heel, while pressing yourself up. Bring your left foot in to meet your right foot, returning to the starting position. Take a step forward with your left foot and repeat the exercise. Continue alternating legs for four sets of 15 repetitions on each leg.
Bench Press
The bench press stimulates the pectoral muscles, shoulders and triceps. Lie back on the bench; the bar should be at eye level. Place your hands on the bar, spaced shoulder width apart and with palms facing down. Lift the bar off the rack and lower it down toward your chest. Pause for one second at the bottom of the movement. Press the bar up until your arms are fully extended. Repeat for four sets of 15 repetitions.
Pullups
Pullups recruit upper back, arm and core muscles. Hold the pullup bar with your hands spaced shoulder width apart and palms facing upward. Stand on a flat bench to reach the bar, if necessary. Hang from the bar with your feet crossed behind you. Squeeze your shoulder blades together and lift your body up toward the bar. Try to lift your chin above the bar. Slowly lower your body until your arms are straight, returning to the starting position. Repeat for four sets of 15 repetitions.
Triceps Overhead Press
The triceps overhead press engages the triceps, shoulders and core. Stand with your feet shoulder width apart. Hold a dumbbell overhead with both hands; your elbows should be pointing forward. Lower the dumbbell behind your head until your elbows are bent at a 90-degree angle. Slowly press the dumbbell up overhead and return to the starting position. Repeat the exercise for four sets of 15 repetitions.
References
- Bodybuilding.com: Compound Exercises Bring Compounded Results
- "Weight Training Manual"; National Federation of Professional Trainers; 2006
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