The Best Exercises to Shed Those Unsightly Extra Pounds!
Stop reading NOW if you do not want the body of your dreams!
Ok so I was never a former fat kid and probably never will be (thanks to my parents) BUT that does not mean I do not know a thing or two about fat loss. As a current real world fat loss expert who has helped so many people shed those unsightly extra pounds. I am constantly asked what the best exercises are to lose fat AND gain muscle fast. I want to make sure you caught that, AND gain muscle fast, because that is the key that most trainers and trainees miss.
I’ll 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. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND involve as many muscles in your body as possible. (known as compound movements)
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. Also in that same amount of time you added in an extra exercise without making your workout longer. Remember our key here is to get the best bang for your buck in that busy schedule you have.
It’s as simple as the Dream Body Equation below:
Performing Total Body Exercises Within Each Total Body Workout ?
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain
I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-melting, muscle-building results they provide to help maximize my sexy. Hate because they break me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul! I know my workouts are not for everyone and that’s fine with me because the other trainers out there that do not get the results I guarantee will get that business. So if you do not want to get the body of your dreams do not read on!
Without further adieu, here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:
Exercise#1- Lunge + Curl to Overhead Press Combo
Exercise#2- Any Squatting Combination Exercise- Squat Thrust/Burpee Variations, Squat to Overhead Press, Squat to Row, Squat to Chest Press, Braced Core Squat, Single-Leg Squat plus Curl to Press, etc.
Exercise#3- The Swing- Dumbbells, Kettlebells, Med Balls, or Sandbags
Exercise#4- 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 etc.
Exercise#5- Any Push-Up Combination Exercise- Push-ups plus Knee-Ins, Push-up Rows, T-Push-Ups, Spiderman Push-ups, Squat Thrust Push-Ups, Four-Way Push-up Crawl, etc.
Exercise#6- The Chop- Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags
Exercise#7- Olympic Lifting Variations: Dumbbell or Kettlebell Cleans, Snatches, High Pulls
Exercise#8- Dynamic Back Pillar plus 1-Arm Dumbbell Chest Press
Exercise#9- Rear Foot Elevated Deadlift plus Curl to Press
Exercise#10- Med Ball Snatch-Slam Combo
Bonus exercise and one of my favs!- Dumbbell or Kettlebell Single-Leg RDL plus Row
Well I hope you take my expert advice and jack up your training with these 10 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the next level.
I’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 sexy back in the days to come 
Dedicated to your success,
Matt Holmes
www.BodySynergyTraining.com
“Work hard, Play hard,
TRAIN HARDER!!”
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