It sounds nice right? Just do this specific exercises for 3 sets of 10 and BOOM! 6 weeks to 6-pack abs. Unfortunately our bodies don't work that way and we usually can't crunch our way to a thinner waist. Fat loss is about a calorie deficit aka burning more calories than you consume. Exercise can help you achieve a caloric deficit, it does not, however, dictate where that fat comes from. If you've ever lost even a small amount of weight, you probably noticed it came off in a specific order. Sometimes the first place you'll notice it is in your face and neck. Does this mean that you did special face exercises to slim down your noggin? Much to our dismay or joy, for us ladies we may lose body fat in our chest first. That isn't because we did breast reduction exercises, it's just how the fat loss cookie crumbled.
I could at this moment spout out the beloved personal trainer's cliche "The best exercise for fat loss is pushing away the plate." Of course nutrition plays a HUGE roll in fat loss, however, as promised I will provide you with ACTUAL exercises to increase your caloric deficit and burn some of that stubborn fat.
#1 Compound Exercises
Compound lifts include exercises using more than one joint and multiple muscle groups. For example, a chin-up involves the elbow and shoulder joints, and works your back, shoulders, biceps and core, while a bicep curl involves only the elbow and works mostly the muscles of the biceps. With compound movements you move more weight, engage more muscles and even get that heart rate up higher than with isolation exercises. We're always trying to optimize our time and if you want to make the most of your work out you'll focus on squats, deadlifts, chest presses, rows, chin-ups, overhead presses and lunges to maximize calorie burn.
#2 Combination Exercises
These are brutal...10 reps of squats to overhead presses can turn me into a sweaty puddle on the floor. You won't be able to lift as heavy as with traditional compound movements but you'll be using your whole body with each rep. Some examples include: squat to press, deadlift to row, lunge to curl or overhead press.
Personally I find steady state cardio terribly monotonous, especially when done inside on the gym's cardio equipment. Sprints are a great way to break up the monotony and increase the EPOC. Excess Post-Exercise Oxygen Consumption from high intensity bouts of effort can give your metabolism a boost for up to 24 hours after working out. I like to set the treadmill at a 5%-8% incline to simulate a hill and take some pressure off my knees and hips.
You don't have to incorporate all of these exercises in one work out, just make sure they're part of your program if fat loss is your goal. Here is a sample work out that includes a few of each.
The first exercise is a Compound Movement, the rack pull. Perform 4 sets of 5-8 reps resting 1-2 mins between sets. Focus on form while lifting as heavy as you can.
Next you'll move on to a circuit including lighter compounds lifts as well as some combos:
2a) Inverted Rows x 10
2b) Squat to Overhead Press x 10
2c) Single Leg Deadlifts x 10 each side
2d) Renegade Row w/ Push-up x 10
Rest as little as possible between exercises and rest 1-2 mins between full rounds. Complete 4 rounds.
I love to finish work outs with hill sprints on the treadmill. Set the treadmill for a 5%-8% incline, go for a 20 second sprint with 60 seconds of active recovery (slow walking). These sprints are SHORT so you should go for it with the SPEED.
Now go home and have some eggs, spinach and sweet potato because although you did your fat burning work out, abs are made in the kitchen!
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