Wednesday, November 19, 2008

Want Rapid Fat Loss and Lean Muscle Gain? Try These Exercises On For Size

In my years of helping people lose body fat and build lean muscle, I know how important exercise selection is what and how key it is to pick exercises that are going to work the most amount of muscle, burn the most amount of calories, in the least amount of time.

Lets keep this simple. The best exercises for losing weight and body fat are the ones for lean muscle gain and visa versa. As mentioned above, these exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible.

Real world case studies and scientific research have shown that total body workouts are superior for maximal fat loss and muscle gain than single joint, isolation exercises such as tricep kickbacks (which I see MANY women doing). But let’s take this one step further…

Let’s dramatically accelerate results by selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious fat-shredding effect. However, the squat goes from great to UNSTOPPABLE for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.

It’s as simple as the Dream Body Equation below:

Performing Total Body Exercises Within Each Total Body Workout

More Muscles Involved =

More Calories Burned + Greater Muscle-Building Stimulus =

Greater Fat Lost + Greater Lean Muscle Gain

Isn't that what everyone wants? Then why are we constantly selecting exercises like tricep kickbacks? I'm guessing because they are easy.

To be honest I can understand because these Total Body Exercises can be loved and hated at the same time. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize you looking and feeling better. Hated because they break you every single workout by leaving you in tears while in a pool of your own sweat. Not for those who are looking for the easy way out, but definitely for those who want to change the way they look and feel.

Without further adieu, here is the official top 10 list of exercises in the world for fat loss and lean muscle gain:

Exercise#1- Power Clean + Squat to Overhead Press Combo

Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.

Exercise#2- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags

Exercise#3- Any Lunge Combination Exercise- Alternating Lunge plus Curl to Press, Alternating Lunge plus Twist, Alternating Lunge plus Chest Press, Alternating Reverse Lunge plus Row, Split Jump plus Jerk, Split Jump plus Curl etc.

Exercise#4- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.

Exercise#5- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise#6- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls

Exercise#7- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press

Exercise#8- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row

Here are some great videos of some of the above exercises so that you can add them to your own training routines for better results:

Well I hope you take my expert advice and jack up your training with these 10 total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding you back in the days to come ;)

Resurrect your body back to life!

Tweet This

No comments: