So what are the best strength training exercises one should do to effectively enhance the fat-burning process? The answer is to perform mostly compound exercises involving multiple joints of the body, particularly the lower body (e.g., the knees and hips). The lower body joints are where the largest muscle groups (e.g., quads, hamstrings) of the body attach. Thus, by performing exercises such as squats, lunges, step-ups, deadlifts, or leg presses, one can definitely get the most bang for the buck in terms of burning bodyfat. All of the aforementioned exercises incorporate the usage of large muscle groups and multiple joints. Not surprisingly, it is these exercises that are more difficult and intense than single-joint exercises such as bicep curls or tricep extensions.
If your primary goal is to lean out (i.e., burn bodyfat), be sure to add squats, lunges and deadlifts into your workout regime. Three sets of 8 to 12 reps of each lower body exercise performed three days per week is more than adequate to burn that stubborn bodyfat.
Brian Danley, CFT
"Motivation is what gets you started. Habit is what keeps you going."