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If necessary, a partner or machine can help you complete your pullups.
Blasting away the belly bulge is one of the tougher battles you may face, but incorporating compound exercises into your routine will help you reach your goals. Compound exercises burn more calories than single-muscle exercises because they activate more muscles, and muscles need calories to function. While spot-reduction is not possible, the calories you burn will help diminish fat from all over; you have to burn more calories than you consume in order to lose belly fat. The pullup is an effective way to activate multiple muscles and get your calorie counter moving in the right direction.
How Losing Fat Works
Figure out the number of calories your body requires every day, and lose fat by burning calories in excess of that number. If your body does not receive the energy it needs from the calories in food, over time it will convert your fat tissue into energy, causing you to lose body fat. To shed 1 pound of fat, you have to burn an excess of 3,500 calories. Harvard Health publications recommends consuming 250 calories less than what your body requires, and burning at least 250 calories through exercises such as pullups.
Calories Burned with Pullups
Current muscle tissue, weight and intensity are all factors that influence how many calories you will burn doing the pullup. If you weigh 155 pounds, you'll burn around 3 calories per minute if the pullup intensity is moderate for you, according to Harvard Health Publications, and around 5 calories if the intensity is vigorous. The pullup will benefit your overall weight goals, but to be most effective you will need to perform a routine that includes cardiovascular activity and a variety of exercises.
How To Do Pullups
It takes nearly 15 muscles to complete a pullup, but the primary players are your lats and your biceps. Hold onto the bar or grips with your hands wider than shoulder-width, and allow your body to hang down, fully extending your arms. Bracing you core, use your arms and back to pull your body up until your chin passes the bar. Hold for one second at the top before reversing direction and repeating for 30 to 60 seconds if possible.
Tips and Considerations
The Centers for Disease Control and Prevention recommends at least 150 minutes of moderate-intensity, or 75 minutes of vigorous-intensity cardiovascular exercise each week, and cardio is one of the best ways to burn calories. The CDC also recommends at least two days of strength training, but you can incorporate pullups in your routine every other day if you want. Creating a total body routine is best when relating to weights, and you should always perform exercises with proper form from start to finish.