ShareOn Monday, a guy at the gym asked me for help using a weights machine. To be honest, I had never seen anything like it before. The machine. Not the guy. Really, I was puzzled on how to use it.
Why was this dude using this big bulky machine to train his biceps, when just told me his goal was to lose the belly fat?
Beats me. He should totally try these 5 ab exercises.
In light of this recent gym adventure, I am dedicating this post to simple exercise substitutions that will help you improve your movement patterns to accelerate fat loss.
Is there a place for machines in your fat loss workout?
Well, of course. You can do whatever you like. But consider this first.
#1 Reason to Skip Machines
—> It’s Not Functional Movement
Want to be able to keep up with your kids for hours? Plus lose a ton of fat, build a better body, and not to mention, feel totally awesome?
Skipping all the machines will help you tremendously.
“Functional movement” simply refers to and reflects activities and movement patterns in your daily life.
Every such movement requires the use of your core – it’s your foundation. So why eliminate it, and train in a fixed range of motion with weights machines? Strengthening your muscles in isolation without activation of your core does not help your movement patterns, co-ordination or balance.
Those shiny, expensive machines may seem like the right idea, but they are not necessary. Take the elliptical for example. How often do you move like that in real life?
You might think the ladies are the main offenders here, doing only machines. But you may be shocked to know there are plenty of guys who race to the “birthing machines” aka the inner/outer thigh machines. In fact, I saw a few guys yesterday working their inner thighs. Only their inner thighs. Interesting approach.
Where My Training Started
I was just like you when I started strength training ten years ago. Back in my University days, I mainly used the machines with a sprinkle of dumbbell arm exercises. Mind you, I was also the only chick doing strength training with the guys.
Embarrassing to say, but even when I started working with my very first personal training client, we did a WHOLE workout on the machines (and I carried a notebook – lame).
Yep, we all start in the same place – machine alley. Wow, my training has come a LONG way since then! The thing is, as we experiment with new exercises and change our programs, we get stronger and progress.
Anyway, time to get going. Let’s strive to step out of the comfort zone, push the limits and burn the stubborn fat while saving you a ton of time.
8 Exercises for Faster Fat Loss
Switch THIS → For THIS
Birthing Machines → Lateral Lunges
Why: the fixed range of motion on the inner/outer thigh (aka adductors/abductors) machine targets one area on your hip. It’s not a functional move, as you are strengthening one isolated muscle group and over time, this will create imbalance.
Try lateral lunges. This exercise targets your glutes, inner thigh, hamstrings and quads – plus requires core engagement and integration. You will improve your hip mobility, lower body stability and burn more calories in the process.
Chest Press Machines → Push Ups
Why: Go for push ups. This move is simply a moving plank (one of my favorite core exercises).
If you can’t do a full push up yet, make that your first goal. Start with an incline (raise your hands, rather than drop your knees to the ground). No girly push-ups, ok? Knees to the floor and you lose core involvement, which is a major component of a full push up.
No problem busting out a ton of push ups? Challenge yourself – try decline push ups, Spiderman push ups or suspend your feet from a TRX and do Atomic Push Ups. Oohh my abs hurt from doing those yesterday.
Incline Leg Press → Squats
Why: The leg press machine puts a ridiculous amount of force on the discs in your lower back. The expert research on this topic speaks for itself.
Dr. Stuart McGill has dedicated his whole life to researching lower back disorders and is a professor of spinal mechanics at the University of Waterloo. His book “Low Back Disorders” has quality research that suggests the 45-degree leg press machine could seriously damage your lower back.
It may not break you today, but one day “boom”. Your back will be killing you for no particular reason, only thanks to this damn machine.
Learn to love squats. Your bodyweight is the perfect resistance to start with. Work to improve your mobility, and core integration before you add weight to mix.
Glute machine → Step ups
Why: Get a sexy butt without spending an hour at Barre class. Switch to step ups – there are plenty of variations to sculpt a lean, defined butt without stepping anywhere near a machine.
As a bonus, you engage your core at the same time and this movement transfers to your daily life. Climbing the stairs? It will be a breeze.
Leg Extension Machine → Split Squats
Why: Target your quads, hamstrings and glutes all in one move. Isolating and training only your quads on the leg extension machine not only sets you up for muscle imbalances, but it causes excessive strain on your knee.
Once you have the basic split squat down, progress up to reverse lunges and the Bulgarian split squat. Oohh good times. Expect burning quads. Sexy burning quads.
Bicep curls → Chin ups
Why: The bicep curl is an isolated exercise, hitting one muscle group. Maximize your time and hit the whole upper body instead – yes, chin-ups are a tough exercise that requires multiple, large muscle group recruitment.
Struggling to pull your bodyweight? You can use a resistance band for assistance, or do negative chin-ups. You will get stronger, burn more calories in less time and your biceps will look lean and sexy.
Tricep Dip Machine (or Kickbacks) → Tricep Push ups
Why: Again, replace the isolated exercises with a time saver move. Machine dips place major stress on your shoulder, so avoid this if you can. Tricep push ups are tricky, particularly if you can’t do a full push up yet. Instead, try incline triceps push ups by bringing your hands closer together.
Just don’t waste your time with isolated exercises and tricep kickbacks anymore.
Elliptical/Treadmill Intervals → Metabolic Resistance Training (MRT)
Why: Getting tired of mind numbing cardio? Yeah, I know intervals of “30s on, 30s off” gets awfully boring after a while, even if you watch your favorite TV program.
Try doing MRT intervals instead. This style of workout combines big, complex movements (using resistance) with incomplete recovery, to elicit a physiological response similar to interval training. You can use weights, Kettlebells or bodyweight for resistance. The rep range varies from 8, 12, 15 or even 20 reps with minimal or no rest between exercises.
Here is an example of an MRT workout I did with my client this morning:
This is an intermediate MRT circuit you can do for 4-5 rounds, with no rest between exercises. Rest for no more than 30s at the end of each round.
- DB swings x 10
- Push ups x 10
- Inverted rows x 10
- Prisoner Reverse Lunges x 10
There you have it. Fun times! Implement these changes to your training and take your conditioning to a new level. Be prepared for incredible results. Let me know how it goes for you in the comments box below!
Have an awesome day,
KV
One Reply
Please elaborate on what are DB swings, Inverted rows, and Prisoner reverse lunges?