The most effective exercises for burning subcutaneous fat, says the trainer: eat this not that

Most of my clients share the same goal of losing fat, especially subcutaneous fat, which is right under the skin. It is important to note that subcutaneous fat is a key part of the human body, but we all know that too much of anything is never a good thing. If your body holds too much of this type of fat, you can be at risk for various health problems such as high blood pressure, type 2 diabetes, stroke, heart disease, some cancers, and kidney disease. Subcutaneous fat can be quite stubborn to shed due to insulin resistance and inflammation. So when it comes to productive ways to burn subcutaneous fat, you should eat with a calorie deficit, perform low and high intensity cardio, and do strength training.

If you apply these habits in a consistent routine, you will burn subcutaneous fat and get back in shape. However, you need to choose the right exercises that will be the most effective in eliminating fat. Prioritizing strength training, also known as compound movements, is key. They incorporate more than one muscle group at the same time, burning more calories. And as for cardio, I recommend activities where you can push yourself to a higher intensity and perform intervals. This will guide blood flow throughout your body and help release fat cells from stubborn areas.

Do you need help figuring out which exercises to perform? I’ve got you covered. Incorporate the following movements into your training regimen to burn subcutaneous fat. And then, check out the 6 best exercises for strong and toned arms in 2022, says the trainer.

deadlift
Tim Liu, CSCS

Stand in front of the kettlebell with your feet positioned off the weight. Push your hips back and squat low enough to grab the weight. Make sure your shoulders are in line with the handle and your torso is straight. Keep your core tight and shoulders down and lift the kettlebell by pushing through your heels and hips. Stand up straight and flex your glutes upward. Reverse the movement to lower the weight before doing another repetition. Complete 3 to 4 sets of 10 reps.

Related: Reduce Belly Fat Faster With These 5 Exercises, Says Trainer

chinup with neutral grip
Tim Liu, CSCS

Begin this movement by grabbing the parallel bars with your palms facing each other. Lean back slightly and pull yourself up towards the bar while guiding with your elbows. When you stand up, reach out with your chest (not chin) and squeeze your back, biceps and forearms tightly upward. Hold on as you descend until you return to the starting position before doing another repetition. Complete 3 to 4 sets of 6 to 8 repetitions.

Related: Jumpstart Weight Loss With This 10-Minute Workout, Trainer Says

how to do a dumbbell walking lunge
Tim Liu, CSCS

Begin this exercise with a dumbbell in each hand. Step forward with one leg and plant your foot firmly. Then, lower yourself under control until your back knee gently touches the floor. Walk forward with the other leg and repeat. Do 3 to 4 sets of 10 to 12 reps per leg.

Front squat with dumbbells
Tim Liu, CSCS

Hold a pair of dumbbells up to your shoulders. Keep your core tight, push your hips back and squat until your quads are parallel to the ground. Then, drive through your heels and hips to get back up, flexing your quads and glutes to finish. Complete 3 to 4 sets of 8 to 10 repetitions.

sprint by air bike
Tim Liu, CSCS

Hop on an air bike at your gym and grab the handles. You can start with a simple interval workout by sprinting for 10-15 seconds, then pedaling at a lower intensity for 30-40 seconds and repeating for a total of 10-15 minutes.

rowing machine
Tim Liu, CSCS

Jump on a rowing machine and warm up for a minute or two. Once you’ve warmed up, sprint hard for 60 seconds and see how many meters you can row in that amount of time. Rest 3 to 5 minutes later, then do another round of 60 seconds, trying to match the same distance as your first sprint. Rinse and repeat for a total of 5 rounds.

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