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3 Key Lifts To Help Build Muscle And Cut Fat

3 Key Lifts To Help Build Muscle And Cut Fat

Is it possible to build muscle and lose fat simultaneously? The answer is a resounding yes. However, there are specifics methods for burning calories and building muscles at the same time.

Check out these 3 Barbell Lifts that Build muscle and burn Calories

1. The Barbell Squat – Have you heard about the barbell squat? The chances are that you have, but maybe you’re spending too much time on the Smith machine to no real avail.

Tips for performing the Barbell Squat:

1. Support the barbells on top of your traps.

2. Move your body downwards by flexing the knees. Keeping the weight on the heels and lifting the barbell up and down by using only the large muscles of the upper and lower legs.

3. During the activity, the head should face upward, and knees should align with the feet. One should utilise all the weight for driving the weight upward.

A good training protocol for building muscle includes 3 sets of 8-12 reps.

2. Deadlift – The conventional barbell Deadlift is a great exercise for strengthening the posterior chain (including the hamstrings, glutes, and lower back) as well as the core, shoulders, traps and even the arms.

Tips for performing the Barbell Deadlift:

1. Stand over the Bar with the bar placed over mid-foot.

2. Sit back and down, pushing the hips back first and then bending the knees.

3. Grasp the bar just outside the knees with straight arms.

4. Maintaining a neutral spine, drive the through the heels, keeping the bar close to the shins and body throughout the lift.

5. Once the bar is past the knees, squeeze the glutes with relaxed shoulders. Brings the bar to the floor slowly, pushing the hips back and then bending the knees.

6. Once the bar is resting on the floor, start over. Perform 4-5 sets of 6 reps.

3. The Barbell Row – This is yet another potent exercise involving barbells. However, unlike the barbell Squat and the Deadlift that are compound movements in the truest sense, the barbell row exercises a narrower band of muscles.

Tips for performing the Barbell row:

1. The same setup as the Deadlift. Position the bar over mid foot, keep the shoulder blades directly over the bar and pushing the hips back first, bend the knees slightly and maintain a neutral spine.

2. Hold the bar – Grab the bar with a medium grip width, just outside the knees.

3. Row – Pull the bar with both hands and bring it close to the chest. Maintain a neutral spine throughout the exercise. Drop the bar on the floor between reps, to avoid straining the back.

Author Bio: Andrew is the founder and CEO at AimWorkout. As a passionate fitness professional and tri-athlete, there is literally no adventure he won’t embark on. From mountain biking, deep sea diving, rock climbing and cycling to boxing and mixed martial arts, Andrew has a penchant for the wild and extreme.

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