There are numerous upper body exercises you can do that fit the bill. The key is to use exercises that work your as many upper body muscle groups as possible. A biceps curl paired with sprints isn’t very effective; however, sprints paired with shadowboxing, push-ups, or light bent-over rows definitely is.
The “slow” group performed each squat for a count of two seconds up and two
seconds down. The “explosive” group lifted as fast as possible and lowered for a
count of two. Here’s how it all breaks down between the two
Slow Group -- exercises to belly fat
- Exercise: Squat
- Sets: 4
- Reps: 8
- Load: 60% of one-rep max (1RM)
- Rest: 90 seconds
- Tempo: two seconds down, two seconds up (This tempo is referred to as 202.)
Explosive Group -- exercises to belly fat
- Exercise: Squat
- Sets: 4
- Reps: 8
- Load: 60% of 1RM
- Rest: 90 seconds
- Tempo: two seconds down, lift as fast as possible (20X)
What did the research show? The explosive group burned more calories during
and after their workouts! Yep, the researchers concluded that lifting fast is an effective strategy for weight loss.
But this research goes beyond merely lifting fast. Your goal when exercising should be to move fast. No matter if you’re lifting or running, make a point to speed it up and your body will burn more calories and fat. This is why athletes who move fastest have the leanest, most athletic bodies on the planet - you only need to look at a 100-meter sprinter’s rock-hard midsection to know this is true.
This is another reason why I listed the jumping jack, split jack, and squat thrust in the previous section. All of those exercises can safely be performed at top speed.Whatever you do: do it faster and you’ll burn belly fat faster!
