Let’s Talk Fat Loss Exercises... 🔥

I shared this post in our WWLW FB Group with incredibly positive response so I wanted to share it here with you.

I want to clear something up that I keep seeing online…

Someone recently said:

“There’s no such thing as fat-loss exercises.”

And technically… that’s true.

No single exercise burns fat on its own.
Fat loss still comes down to your nutrition and consistently being in a calorie deficit.

But here’s what most people miss:

👉 Not all exercises are created equal when it comes to fat loss.

Some movements place very little demand on the body…
While others create massive metabolic output — during the workout and long after you leave the gym.

Let me show you the difference.

🔹 Low-Demand Exercises

(Still useful, but not great for fat loss)

Examples:
• Lat pulldowns
• Bicep curls
• Tricep pushdowns
• Lateral raises
• Cable or machine isolation work

These movements absolutely build muscle and have their place — but metabolically?

• Heart rate stays low

• Oxygen demand stays low

• Calorie burn is minimal

• Afterburn effect is tiny

Great exercises… just not great fat-loss exercises.

🔹 High-Demand Exercises

(Where fat-loss training shines)

Examples:
• Squats
• Deadlifts
• Overhead pressing
• Thrusters
• Kettlebell swings
• Loaded carries

These movements:

🔥 Use more muscle groups
🔥 Spike your heart rate
🔥 Create more metabolic stress
🔥 Burn more calories
🔥 Increase after-workout “burn”
🔥 Boost hormonal and metabolic response

They simply ask more from your body — which means you get more back in terms of fat loss, strength, and conditioning.

⭐ The Real Point

There are no magical “fat-loss exercises”…

But there are exercises that are far more effective because of the demand they place on your whole body.

The next time you train, think less about:

❌ “What muscle does this work?”

And more about:

👉 How much does this movement challenge my whole body?
👉 How much metabolic output does it create?
👉 Does it raise my heart rate and breathing?

Those are the movements that move the needle.

Muscle = Metabolism.
How you train impacts your energy output, recovery, strength, and long-term fat-loss results.

And for the record — cardio is great for health, mood, energy, and longevity…
But for fat loss?
Strength training (done correctly) beats cardio every time.

If you have any questions or want to share your own experience, just click here and jump in our our WWLW FB Group thread — I’d love to hear from you.

Coach Rob
Women Who Lift Weights

BTW if you want an awesome program for Fat Loss check out my “Lift Weights Faster” programs here.