Workouts to drop a few pounds and fats

Health & Wellness

Exercises to lose weight and fat


Avi Fitness Gym, Personal Trainer Trizah Mudengani demonstrates how to do a beginner side plank at the gym on June 9, 2022. PHOTO | FRANCIS NDERITU | NMG

The reasons for exercising differ from one person to another. Some go to the gym to lose fat or weight while others want to build enough muscle.

However, there is a fine line between fat loss and weight loss as the two are interconnected as burning calories both causes fat and weight loss.

However, having low body fat means building lean muscle mass by reducing total body fat mass while weight loss generally implies a decrease in overall body weight consisting of muscle, water, fat and bone.

Fitness trainer Robinson Joel, commonly known as Robby-Piyo, says it’s hard to tell if someone is losing weight because of fat or muscle.

Burning body fat leads to the formation of lean muscle mass which also results in weight loss as the result is less fat in one’s body.

He explained that one can track weight loss using a simple scale while for fat loss, one can use body fat calipers or electric smart scales with high accuracy.


To reduce weight or fat in the body, Robby-Piyo said that a healthy diet plays an important role.

Following a nutrient-dense, low-calorie diet, trainers say, is an effective way to lose fat. This is in addition to eating protein-rich foods that help with metabolism, regulate fluid balance in the body and maintain and support new muscle growth.

To lose weight, he says, a person must create a calorie deficit by eating fewer calories, which requires more fruits, vegetables, whole grains, lean protein foods, low-fat dairy, fewer sugary products and drinks, processed meats, and more. fried food.

Fat loss workout

Robby-Piyo explains that a mix of cardiovascular and strength training at moderate or higher intensity is ideal for fat burning.

Fat burning exercises tend to focus on intensive or high-energy movements including burpees, slams, battle ropes, squats, and deadlifts.

This is because this exercise challenges multiple muscle groups, which in turn helps build more muscle while also burning fat by expending more energy.

“Any type of cardio that gets your heart rate up to about 60 to 90 percent of your maximum heart rate will work. The combination of resistance training and aerobics results in fat reduction,” says AV fitness trainer.

“High-intensity interval training (HIIT) has been shown to be a fat buster because it results in excess post-workout oxygen consumption and the more muscle you have, the more calories they will burn at rest.”


This is a full body exercise that trains the entire body from the back, chest, arms, core and legs to target the abdominal, chest and shoulder muscles while working the quads, hamstrings, and glutes. It burns extra calories while also increasing the heart rate to increase metabolism.

Medicine ball shot

Med ball slams not only burn fat but also relieve stress. This involves using your entire body while lifting the ball above your head, standing on your toes then using your core, hips, and arms to slam the ball down.

Back squat

Combined exercise is also a fat burner, says Robby-Piyo, because a person engages many major muscle groups and expends a lot of energy moving weights.

“For maximum fat burning potential, use proper form that engages your core, reaches a depth appropriate for your own mobility (in parallel or just below), and works slowly through each repetition.”

Heavy lifting

Weightlifting acts as a fat burner and the deadlift is one such exercise, trainers say. This exercise involves the whole body, especially the posterior chain and lower body, and the effort required to move the weight off the floor will kickstart a person’s metabolism.

“It involves an individual core that helps stabilize the spine, glutes, and hamstrings which are used to lift weights off the floor.”

battle rope

Battle ropes are a high-intensity exercise that challenges the whole body because almost all the muscles in the body are used to swing, slam, and wiggle the tool while crouching, lunging, and jumping. It increases the heart rate resulting in fat burning.

Weight loss workout


Walking is a low-impact exercise and one of the best exercises for weight loss, especially for beginners.

Walking for between 30 minutes and an hour three to four times a week at a moderate pace can burn 167 calories.

“One can gradually increase the duration and frequency of walking as they get fitter where one can now pass for jogging or running.”


Cycling is a non-strenuous, low-impact exercise that can be performed either outdoors or indoors at the gym. Cycling is not only ideal for weight loss but also for better overall fitness, helping one keep away from heart disease.

Trainers show that a person can burn 260 calories on a stationary bicycle while cycling at a moderate pace.


Swimming is ideal for people with joint pain or struggling with injuries. A person can burn about 233 calories per 30 minutes of swimming depending on the style of swimming, whether it is the butterfly, backstroke, and breaststroke.

“Swimming for an hour three times a week will help reduce body fat, increase flexibility and reduce some risks of heart-related diseases,” says Robby-Piyo.

Interval training

Commonly known as HIIT, it combines short, intense workouts to increase a person’s heart rate interspersed with a 15-second recovery period.

It is ideal for burning calories faster compared to other exercises that release at least 25 more calories per minute than other exercises such as weight training or cycling and running.


This exercise is good for stabilizing the core, building upper body strength, and increasing muscle mass in the arms.

For beginners, 3 sets of 10 reps are recommended with a rest period of between 60 and seconds between each set. Then one can gradually increase the number of repetitions by increasing strength and fitness.


Deadlifts are great for building muscle in both the lower and upper body while reducing fat. To make it feel more like cardio than weight training, a person can increase the reps while lightening the load to 50 to 70 percent of the maximum. A person can do between one and 3 sets of between 10 and 20 repetitions.

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