Resistance training is the cornerstone of effective fat loss, surpassing cardio in importance and results. Here are the eight essential exercises everyone should include in their resistance training program for optimal fat loss:

1. Squat

• King of exercises
• Works most muscle groups, especially core and lower body
• Variations include front squat, back squat, and different stance widths
• Aim for thighs parallel to ground when possible

2. Deadlift

• Works entire posterior chain
• Strengthens lower back and core
• Use straps for heavier weights if needed
• Multiple grip options available

3. Power Clean

• Compound power exercise
• Works lower legs, quadriceps, glutes, upper back, and deltoids
• Technical but highly effective for fat loss

4. Bench Press

• Primary chest exercise
• Variations include flat, incline, and decline
• Grip width affects muscle emphasis
• Works pectorals, anterior deltoids, and triceps

5. Reverse-Grip Bent-Over Row

• Complete back exercise
• Targets rhomboids and latissimus dorsi
• Grip width varies muscle emphasis
• Can elevate feet for increased intensity

6. Pull-Up

• Best for back development
• Multiple variations possible
• Can be modified for different fitness levels

7. Military Press

• Primary shoulder exercise
• Standing position preferred for core engagement
• Can be performed with barbell or dumbbells

8. Dips

• Superior triceps exercise
• Progressive options from bench to weighted
• Keep body straight for triceps focus

Training Split Recommendations:

Beginners (2-3 days per week):

• Full-body workouts
• One body part per week
• Focus on form and technique

Advanced (4-5 days per week):

• Push/Pull or Body Part splits
• Multiple sessions per body part weekly
• Higher intensity and volume

For all exercises, perform 3 sets of 12 reps with 30-second rest periods between sets. Change your program every 4-6 weeks to prevent plateaus and maintain progress. Remember, proper nutrition combined with these exercises will maximize fat loss results.

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