I've found that five seems to be a magic number. I follow 5 tips to fat loss and I am doing 5 sets in my pyramid strength training routine this month. However you're only going to find out 3 of my top secret fat melting exercises. They're nothing spectacular or earth-shattering and no fancy equipment is needed. You'll find that when these 3 fat melting exercises are combined with a good diet and cardio routine you'll see awesome fat loss results.
I’ve found that five seems to be a magic number. I follow 5 tips to fat loss and I am doing 5 sets in my pyramid strength training routine this month. However you’re only going to find out 3 of my top secret fat melting exercises. They’re nothing spectacular or earth-shattering and no fancy equipment is needed. You’ll find that when these 3 fat melting exercises are combined with a good diet and cardio routine you’ll see awesome fat loss results.
Exercise #1 – The Squat
The squat is an excellent compound exercise with many variations and that works the quadriceps, hamstrings and glutes. Some examples are front squats, hack squats, sissy squats, full squats, single-leg squats, split squats and more. Regardless of what method is chosen, it will work the thigh muscles.
Here is how a regular squat is performed:
Beginning Position: Both feet should be under your hips and both hands relaxed by your sides. If you want to, you can get more intensity by holding some free weights.
Movement: Exhale, then bit by bit (on the inhale) lower your body as though you are going to sit down, keeping your eyes forward, your back straight and most of your weight on your heels. Once your thighs are parallel to the floor, stop lowering and hold the position for several seconds. Then, exhale as your raise back up to your starting position.
Notes: Although different methods may have different instructions, you should always have a trainer keep an eye on your form and analyze your performance.
Exercise #2 – Bench Press
Bench presses are the one of best-known classic exercises. They are compound exercises that work multiple muscles (chest, shoulders, triceps) all at the same time. There are multiple ways of doing a bench press, including on an incline, on a decline, on a flat bench, or on a stability ball. No matter which way you choose you should always be comfortable and balanced.
A flat bench press is performed in this manner:
Beginning Position: The first thing you should do is lie flat on a bench with your legs relaxed and your feet firmly planted on the floor. Then, lift a barbell from the holding rack and make sure your arms are stretched out (not over-extended).
Movement: Exhale, then inhale as you slowly lower the barbell down to your chest. Hold the barbell in this position for one or two seconds then exhale as you gradually lift it back to the starting position.
Notes: You should always be careful that your back is never arched and that only your chest and arms are used to perform the movement. Also, always use a spotter and never let the barbell bounce off your chest.
Exercise #3 – Plank Pose
This is one of my unparalleled favorites and was learned while I was training to teach yoga. It is an amazingly simple and effective exercise that targets the abdominus sheath (which runs down your mid-section). Benefits from increasing the strength of this muscle include improved posture, improved balance, increased lower back support and increased strength of the muscle holding in your gut.
Here is how this exercise is performed:
Beginning Position: You need to make sure you are on all fours with your hands under your shoulders and your knees under your hips.
Movement: Inhale, then exhale as you move all fours to a regular pushup position. While breathing regularly hold this position as long as possible while at the same time pulling your belly button towards your spine and keeping your back straight. If at any time you feel lower back pain you should immediately cease the exercise or, alternatively, simply lift your bottom up a bit.
Notes: The main benefit of the plank pose is that it exercises your entire body. Always keep your back flat and keep breathing. You’ll find that your arms will probably tire first, so count the amount of time you successfully hold the plank post and attempt to do it a little longer next time.
As I said before, these are some of my favorite exercises, all of them exercise multiple muscle groups and all have multiple variations. These exercises should be used in combination with a good diet and regular cardiovascular routine. Although diets alone don’t work, you should still follow a plan that you enjoy and which also includes carbs, proteins and healthy fats. Talk to your doctor before you begin any kind of diet or exercise routine.