As a former fat kid and a current real world fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.
I’ll keep this as simple as possible for you. The best exercises for fat loss are also the best exercises for muscle gain and visa versa. 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.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially 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 a 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 Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of my favorite 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
Well I hope you take my expert advice and jack up your training with these 10 deadly 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 your sexy back in the days to come 😉
Darien Sports and Fitness Center wants you to Get Well and Stay Well!
Have a great day!
Yours in health,
Posted by Darien Sports and Fitness at 11:45 AM 0 comments
Labels: boot camp, boot camps, bootcamp, bootcamps, connecticut, Darien Sports Fitness Center, exercises, fairfield, fat loss, lean muscle gain, personal, total body, trainer, trainers, training
Tuesday, November 11, 2008
How to build the ultimate training workout for rapid fat loss
In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format. Essentially, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. For more of a fat loss and lean muscle gain an emphasis on shorter rest periods is ideal. For more of a strength or power emphasis, longer rest periods are prescribed.
So, what’s the problem with this format? Well, although straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order you exercise. In most commercial gyms you’ll typically see someone perform three sets of 10 reps for each exercise. For example, they pump out 10 reps of a bench press, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then gingerly walk back to the bench area to hit up their second set. In general, most people tend to take about 3-5 minutes between sets. In the case of three sets of 10 on the bench it would take up to 15 minutes to complete only one movement pattern (a horizontal push). That means you’d need at least an hour to perform four different exercises!
A much more effective and time efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with during a straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise. The result is an improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways too perform alternating sets which are outlined below:
1.) Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)
2.) Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows and lunges)
3.) Circuits: Alternate between four or more different exercises
Although supersets and trisets are excellent alternating set options, I believe circuit training is by far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:
The 50-10 Five Exercise circuit: you will alternate between 50 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:
Exercise #1: Squats
Exercise #2: Dips
Exercise #3: Single-Leg Hip Extensions
Exercise #4: Pull-Ups
Exercise #5: Leg Raises
Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercises for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in a straight set format because in this 5 exercise circuit you will have full recovery with over 4 minutes before you return to any given exercise (just as you did with the straight set format described earlier).
To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximum intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest time possible. Circuit training provides for the best of both worlds, and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:
Exercise #1: Double-Leg
Exercise #2: Push
Exercise #3: Single-Leg
Exercise #4: Pull
Exercise #5: Core
I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come. 😉
Get Well. Stay Well.
Yours In Health,