You may think that running as much as you can on the treadmill is the best way to lose weight, but that’s a misconception. That means, even if you ran your heart out for 30 minutes, you’d still be in a calorie surplus if you indulged in fast food after. But one Big Mac meal contains 1080 calories. For example, running on the treadmill for 30 minutes can burn anywhere from 200-500 calories, depending on your weight and speed. Have you ever heard the saying, “you can’t outrun a bad diet?” Well, although a good treadmill fitness routine is effective for fat loss and torching belly fat, your diet will ultimately dictate how quickly you see results. Yes, a treadmill is great for losing belly fat with the caveat that your treadmill workout is coupled with a good diet, and proper self care. Cortisol also deposits fat around your belly. This leads to a vicious cycle of belly fat gain, stress from weight gain, stress-eating due to high cortisol levels, and more weight gain. When the body is stressed, it releases a hormone called cortisol, which makes you crave sugary, fatty foods. Keep reading to see all the moves - and remember that you can always consult a trainer for a more personalized weight-loss workout plan or to ensure your form is on point.Belly fat is caused by a variety of reasons, including a bad diet, lack of exercise, and stress. If it's too much for you to do all of these on one day (it'll be a tough workout, that's for sure!), simply incorporate these moves into your weekly workout routine. If you're looking for a full-body strength-training workout to help with weight loss, you can do all of these moves in a row, as one routine just follow the recommendations for the number of sets and reps listed, resting as needed between each move. This can also decrease your risk of injury, which is higher with compound movements because you're using multiple muscle groups at once, Bowling notes. This way, you'll "develop functional strength that transfers to daily life," Kobashigawa explains. You can progress to weights after you've nailed the form and built up some foundational strength. One note before you get started: for all of these moves, ACSM-certified personal trainer Kekua Kobashigawa recommends, you begin with your bodyweight only to learn the proper movement. With all of that in mind, we gathered up some of the most effective strength-training exercises for weight loss. And since you're working multiple muscle groups on each exercise, compound moves are more time efficient, so you don't need to spend hours in the gym, he says. These moves stimulate more muscles and make your body work harder per rep, which can translate to more muscle gained and potentially more weight lost, explains NASM-certified trainer Eric Bowling. "These exercises burn more calories because more muscles are working," says Audra Wilson, CSCS, strength coach and registered dietitian. If losing weight is your goal, the best weightlifting exercises are the ones that recruit large muscles and work multiple muscles at one time, known as compound exercises. Experts agree that if you want to lose weight and build muscle, you need to strength train, aiming for at least three strength workouts a week.
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