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Top 10 Exercises For Rapid Fat Loss and Lean Muscle Gain

By BJ Gaddour

Republish: EasyPublish™ Published: 07Nov2008 Word count: 604 Viewed: 672 time(s) Get Free Content For Your Site

As a former fat kid and a current real world fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection. Because of this I am constantly asked what the best exercises are to lose fat AND gain muscle fast.

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.

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 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!

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- Power Clean + Squat to Overhead Press Combo

Exercise#1- 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#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 etc.

Exercise#4- 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#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- Rear Foot Elevated Deadlift plus Curl to Press

Exercise#9- Med Ball Snatch-Slam Combo

Exercise#10- 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 ;)

Crank it!

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