Week 3 Day 6 - 5 Exercises Guaranteed For Fat Loss!

18/04/15 Day 20 – Active Rest

If you haven't already checked out last weeks fat loss guide, have a flick through before you go any further (click here)

Today I am going through 5 of the best exercises to torch fat and get you skinny for summer!

So when you are looking to burn large sums of calories and trim back the fat to reveal that lovely body you want to focus on a few things:

1. Use weight. Weight baring exercises get that metabolism sky high, and keep it there. You want to try burning as many calories as you can to gain that deficit that will help you loose that unwanted poundage.
2. Go heavy. When you lift heavy you need to recruit more energy from your muscles, which is going to increase that deficit we already spoke about, the heavier the weight, the more microfibre tears will be created in the muscle, which the body will naturally repair, the whole time you are repairing muscle you are also burning calories. Just remember, if you are aching the next day after training, you are burning calories!
3. Keep the tempo. Make sure you aren't throwing the weights about, working at a slower more controlled pace not only takes more effort (effort=energy) but it always allows you to sync your rhythm with your bodies metabolic functions, the more constant and consistent the tempo the more effectively you burn calories.

Moving on, here are my Top 5 Exercises to Lose Fat

Squats- Weighted squat work will primarily work your legs (Quadriceps) which is the largest group of muscles in the body, so I'm sure you can imagine the seem mass of calories you can burn off by really working these bad boys hard! Not only that, but you will get some wicked legs that will look great on that beach, whether you opt for a bikini or board shorts, this exercise is a must!

Deadlifts- This exercise is going to be working your legs, back, arms and your core strength. The more deadlifts you can fit into your workouts the quicker you are going to see some serious results. This compound movement requires you to contract hundreds and hundreds of muscles fibres to merely lift a bar off the ground, it's incredibly easy to perform and will help you tighten that waist, strengthen your back and build those legs. Once again I cannot recommend doing these enough.

Clean and Press- One of the biggest movements in exercise history, moving a bar from the floor to overhead in two huge, compound movements will not only get your heart rate flying but you will have fat literally falling off you. If you have never tried this exercise, seek professional advise from someone in your gym. It might take a few reps to understand how it works, but boy are you going to see a new you in that mirror because of it.

Bench Press- Working another very large set of muscles in the chest is going to give you a bit of diversity from working those awesome legs so much. You have a large variety of different angled presses you can do with this exercise, that will allow you to work on the main bulk of the chest as well as your triceps. Ladies, please don't fear doing this kind of work, just because you perform a few sets on chest each week does not mean you are going to have Pec's like Jay Cutler, but you can wave goodbye to those bingo wings!

Pull Ups/Chin Ups- The last exercise, the pull up and chin up can be performed pretty much anywhere, it is the simplest out of all the exercises spoken about today, but one of the best as well. Literally pulling your body off of the ground toward the bar you hang from, it sounds easy, but don't expect to be flying around like spider-man. Utilising the large muscles in your back, you are needing to supply the muscles with a shed tone of energy to move your whole body off the ground, which means more calories to burn. Don't worry if you can't do them to start with, jump on an assisted machine at your gym and build up slowly, your still stripping those inches off.

If you are unsure of how to perform the exercises, click the links in the description.

How ever if you want a personalised plan to get that 6 pack for summer e-mail me at :

mgonlinept@gmail.com

Have a wonderful day where ever you are,

Happy Lifting

Matt