“We are what we REPEATEDLY do. Excellence, then, is not an act, but a habit.” – Aristotle
So if you’re going to the gym to walk on the treadmill for 30 minutes while watching TMZ, you’re going to look like someone who goes to the gym and walks on the treadmill for 30 minutes while watching TMZ.
#Truth
I LOVE training. You should, too. It’s nature’s best remedy against depression, anxiety and quite frankly, it’s the best stress reliever in all the land.
It kicks ANY prescription’s butt for stress and depression and it’s way more natural… yet we don’t use it enough.
But when it comes to specific exercises for fat loss?…… well, some are obviously better than others.
Since I started training clients back in 2006, I’ve discovered that some exercises “outperform” others when it comes to fat loss.
There’s no surprise that the “harder” exercises are what get you the best results.
You won’t get lean and chiseled with 30-minute cardio sessions and some sit-ups.
Here’s a quick “go-to” list when it comes to fat loss exercises…
Legs
Squats
Lying Hip Extensions/1-Leg Hip Extensions = Great for beginners
Variety of Lunges
Step-ups and *Lateral Step-ups
Romanian Deadlifts
1-Leg Romanian Deadlifts = LOVE these
Glute Bridge
Stability Ball Leg Curls <= Don’t underestimate this exercise for your
hamstrings!
Deadlifts
*Lateral Step-ups… I’d like to see this more often. They are great for working your hips.
DON’T do those silly “Inner/Outer Thigh” machines.
Back
Deadlifts win here again
Snatch Grip Deadlift = Even better for the back
DB Rows
DB Chest-Supported Row = Great for upper back
Chin-ups
Pull-ups
Suspension Rows
Inverted Rows
High Pulls
Upper Back
This muscle group is what gets ignored in most workout programs, yet if you work behind a desk for ANY amount of time, you should NEVER ignore your upper back muscles.
Bent-Over Rear Lateral Raise
Stick-ups
Facepulls
DB Chest-Supported Rows = Extra credit for overhand grip
Chest
Variety of DB Chest Presses
Cable Chest Press
DB Squeeze Press (keep the dumbbells pressed together with your palms facing each other… good times)
Variety of *Pushups
*If your fat loss program doesn’t have pushups, I feel horrible for you.
Abs
TRX Fallout
Stability Ball Rollouts
Ab Wheel Rollouts
Stability Ball Jackknife
Mountain Climbers
X-Body Mountain Climbers = Try this with your feet elevated
Spiderman Climb
Bodysaw
Variety of Planks
DB/Cable/Bodyweight Chops
KB Swings = Say what? You bet… keep your abs braced HARD during
this move and you’ll work your abs harder than any crunch
1-Arm DB Incline Chest Press = Say what again? Yep. Do 6-8 reps per
side on this and feel your abs work harder than ever.
Conditioning Exercises
KB/DB Swings
Jumping Jacks
Jump Rope
Bench Vault
Skater Hops
Sprints (all varieties)
Bodyweight Squats
Pushups
Lunge Jumps
Switch Lunge
High-Rep Chops
TRX Squat and Row Combo
Box or Bench Jumps
Jump Squats
Broad Jump
Total Body Extension = BEST Non-impact exercise EVER
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