Fat loss is all about full body exercises…
And you should want that because losing fat and losing strength (or muscle) isn’t a sexy combination. You want exercises that give you strong muscles so that you are able to accomplish more in life with greater ease. The stronger you are, the better you’ll perform in any sport and you’ll find daily tasks so much easier as well.
And the RIGHT full body exercises can help you do that.
They can also help you burn fat – big time!
And in this post, I’ve 3 got new full body exercises for you.
But before we get to them, I want to share something with you that I feel is important to understand. Especially, since most of our readers want to lose fat.
It’s the concept of long-term vs. short-term investing…
In relation to burning calories and losing fat.
Cardio is a Short-Term Investment
Typically, cardio is used as an “acceleration” tool to burn more calories, right? That’s why so many people believe that spending an hour on the elliptical or treadmill and burning 500 calories (or more) is the secret to creating that lean body.
As you know, I’m a huge fan of interval training but even the best HIT give you a short caloric burst at best. And long, slow cardio I find is more useful for recovery than anything else.
Cardio is a short-term investment because it burns calories in the short run. Doing an intense cardio session will spike your metabolism for a few hours and thus you’ll be burning more calories during that time.
However, your cardio workout from last week will have little “metabolic” carry-forward to today or the future. Sure you can continue to rack up the cardio sessions and continually try to burn more calories. But at what cost? Your muscle mass?
Not a great trade-off, especially because building muscle is the greatest long-term investment you could ever make for burning calories 24/7.
Full Body Exercises Are a Great Long-Term Investment
Full body exercises activate a huge amount of your body’s muscle – hence the name. And, when performed with heavier weights in the 6-8 repetition range, will produce phenomenal strength gains and fat loss results.
Notice how I didn’t say low weights for 20-25 reps? That’s the old school way of fat loss training from the 1980s which simply doesn’t work – unless you want a weak and flimsy body.
The reason that full body strength exercises are great for long term fat loss is that, since they stimulate more muscle, they inherently raise your metabolism. This happens because the more muscle you have, the greater your metabolic rate.
And that’s very very important because in the long run it’s your metabolic rate that will determine how lean you are. This is so because your resting metabolic rate accounts for 70% of the calories you burn each day!!!
So, it makes all the sense in the world to do things that will raise your metabolism, right?
And I’m not talking about stupid gimmicks like eating negative calorie foods or using thermogenic fat burners.
The easiest and most sustainable LONG TERM plan for losing fat and staying lean is to use full body exercises with a focus on lifting heavy – not light – weights.
Here’s my general fat loss exercise prescription for any given full body exercise:
1. 6-8 reps
2. 2-3 sets
3. little to no rest between sets
4. 2-3 times per week
Obviously you want to change things up every few weeks and use different training methods (ie. supersets, circuits, etc..) but generally, that’s the simple formula.
That’s the fat loss formula that forms the basis of my Fitter U Fitness workouts and that’s why these workouts produce such amazing long-term body transformation results!
With That Said, Here Are 2 Amazing Full Body Exercises
The following are 3 of my favourite full body exercises. They challenge a lot of muscle mass, your stability, and they get you “huffing and puffing” – great features of any fat loss full body exercise.
Give them a shot and let me know in the comments what you think.
Reverse Lunge Bottom Up Kettlebell Press
Knee Drive Hold
The Squat Press
So there you have it…
3 amazing full body exercises for serious fat loss. Give these exercises a shot and you’ll quickly see that they’re a little more demanding than the Saturday morning body pump class.
And if you want to more of my acclaimed fat loss workouts, then…