If you are going to the gym and spending too much time
while not getting the results you deserve, then you
probably aren't using the right exercises.
Over my 16 years of training and training men and women for
fat loss, I've stumbled across the "Big 5" movements that
must be used in a total-body fat burning, muscle-building
workout.
The "Big 5" movements are guaranteed to boost your
metabolism and help you lose belly fat. If you don't have
these types of exercises in your program, then you are
wasting your time and money when trying to lose fat.
So I designed this workout around the Big 5, and put them
into a circuit to help you get more results in less time.
But first, let's go over the Big 5 fat burning exercises...
Actually, let me clarify something. The Big 5 are not
specific exercises. Instead, they are specific movements,
but this allows for a huge number of exercises to be used,
and therefore a lot of variety in your workouts. And don't
forget, variety is one of the 3 main principles that
explain why the short, burst exercise workouts work so well.
Here are the Big 5 movements, starting with the most
important of them all.
1) Squat movements
This could be a barbell squat to a dumbbell squat, it could
be a deadlift because that's the same type of movement, or
it could even be a kettlebell or dumbbell swing, which is
becoming a very popular exercise these days.
Kettlebells are becoming more popular for fat-burning
because it's just that movement of pushing your hips back,
bending you knees, and dropping your body. You're moving
your entire body there.
The squat movement allows you to do a lot of mechanical
work which is one of the keys to burning a lot of calories.
So that's the first movement in the "Big 5". Always start
your Big 5 workouts with a squat.
Please note: Lunges and split-squats also qualify as a
"Squat-type" movement, even though you will also be able to
use them in the Single-Leg Exercise category below.
Sometimes the lines blur between movement types for such
great multi-muscle exercises.
2) Pushing exercises
The next exercise to use is any type of push-up or dumbbell
press or bench press or even standing shoulder press.
Again, very large amount of muscle to be used in those
exercises that burn a lot of calories.
Plus, using the "non-compete" principle of the short, burst
exercises, by using a pushing exercise next, we let our leg
muscles recover (and often our grip strength too, depending
on the first movement used).
3) Pulling exercises
The next movement is any type of pulling exercise, so it
could be rowing or pull-ups, dumbbell rows, seated rows,
anything in a pulling motion is going to work a lot of
musculature so a lot of your upper back, some of your arms,
your lats, and even a little bit of your lower back if you
keep that - by holding yourself in that static upright
position.
This is a powerful fat burning, muscle-building movement.
You could even use the deadlift at this time because it is
a pulling movement. Again, often the lines blur between
movement types for such great multi-muscle exercises.
And at this time, you'd have gotten about 80-90% of your
results. So if you are really crunched for time, you could
stick to only the first 3 movement patterns. But if you
want to put the finishing touches on your body and rev up
your metabolism even more, then you'll need the last 2
pieces of the Big 5 circuit.
4) Single leg exercises
This could be a dumbbell lunge or split squat or a reverse
lunge or a single leg squat, anything that works one leg at
a time. Because you're using the lower body, it's a lot of
musculature.
This is a tricky movement to do right after the Pulling
movement, because your grip strength will be fatigued from
the rowing or chin-ups or whatever you did. So try to use a
bodyweight only single-leg exercise, such as the 1- leg
squat or 1-leg lying hip extension.
This would also be a great place for a single-leg stability
ball leg curl, or a single-leg exercise holding the barbell
across your back. If you must use a dumbell exercise,
choose the Bulgarian Split Squat or DB Step-up because less
weight is needed than for lunges or split squats (and
therefore less competition for grip occurs).
5) Total body ab exercises
The final movement in the Big 5 circuit could be anything
from a mountain climber to a stability ball rollout, it
could be using the old infomercial gadget - the Ab Wheel
since that works great - or it could be a hanging knee
raise. Alternatives include cable chops and cable crunches
if you have access to cables in a gym.
But you'll notice these aren't just basic crunches.
Instead, you're working your arms, legs, and torso. That's
why you must use a total-body ab exercise to finish off the
Big 5 circuit workout.
Those are all the exercises that you could use for the Big
5 movements.
Fortunately, you have an endless variety of exercises and
set-ups that you can choose.
If you did those exercises, you would have a total body
workout, you'd have an incredible muscle-building,
fat-burning, metabolism-boosting training session and if
you did that type of stuff 3 days per week and maybe did
your interval training after each circuit you'd lose a lot
of belly fat. Man, it would just melt right off!
That's my Big 5 exercise movement system for building a
better body.
If you want to burn fat, you want to build muscle, and you
want results that are absolutely guaranteed, implement the
Big 5 into your workout today.
To recap, here are the Big 5 Movements:
Squat
Push
Pull
Single Leg Exercise
Total Body Ab Exercise
----------------------------------------------------
Discover the 5 cardio fat loss mistakes preventing you from
losing fat at http://www.turbulencetraining.com
Get your free report on the Dark Side of Cardio from Men's
Health Expert and Turbulence Training creator Craig
Ballantyne.
No comments:
Post a Comment