Real world fat loss expert’s Chris Arnold and Jodi Schwartz have helped countless people lose hundreds of pounds of fat, we know a thing or two about exercise selection. Because of this we are constantly asked what the best exercises are to lose fat AND gain muscle fast.
We will 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. You will see one thing in common among all the exercises: 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 Burned + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
As much as we love these exercises for the unparalleled fat-melting, muscle-building results they provide, they are challenging, sometimes grueling, sweat-producing exercises that are not for the weak of mind, body, or soul!
Without further adieu, here is the official top 10 list of our favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Single-Leg Squat plus Curl to Press, Deep Squat True Clean
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
Exercise#4- Any Push-Up Combination Exercise- Push-up Knee Tuck, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl
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- Romanian Deadlift plus Curl to Press
Exercise#9- Med Ball Snatch-Slam Combo
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well, we hope you take our expert advice and jack up your training with these 10 deadly total body combination exercises. We guarantee you better results in less time by regularly employing these movements into your workouts. It is up to you now to take your workouts, and your body, to the next level.
We’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 perfect body back in the days to come ;)
The Only Easy Day Was Yesterday!