Pick up any issue of a popular health and fitness magazine and I guarantee that you’re going to see an exercise featured that is guaranteed to blast away fat and build muscle. Funny thing is that the following month, they have a new exercise that does exactly the same thing. Understandably, you may be asking yourself:
Wait a minute. What happened to the other exercise?
Is last month’s exercise useless now?
What’s better about this month’s exercise?
If there are multiple exercises that help to burn fat, then why not feature them in one issue?
All good and valid questions. If you’re a long-term subscriber to any in-print or online fitness magazine, you’ll start to see a trend as these incredible fat burning exercises are just recycled year after year with a new cover and fitness model.
Are there fat loss exercises that are considered the best? Yes.
Do you need to wait a year to find out what they all are? No!
Let’s take a look at 4 of the best and most proven weight loss exercises that will never die. I’ll also tell you why you need to start using them… pronto.
THE KEY TO WEIGHT LOSS: COMPOUND EXERCISES
Before I jump into the 4 exercises that can help you lose weight, I want to first talk about the category that these exercises fall into. If this isn’t your first rodeo with fitness, it’ll come as no surprise that the best weight loss exercises are compound movements.
There are two primary categories of exercises: compound and isolation. (Yes, we can break it down further but let’s start at the foundation.) As you can guess from the name, isolation exercises focus on one muscle group. For example, when you perform a Dumbbell Biceps Curl, you’re focusing on your bicep muscle only.
In contrast, a compound exercise utilizes several muscle groups at once. A perfect example of this would be the traditional Barbell Back Squat. This exercise hits several muscle group all at the same time including the quadriceps, hamstrings, calves, hip flexors, glutes, lower back, abdominals, and chest.
So why exactly are compound movements superior to isolation exercises?
Think about it.
If you’re using eight muscle groups at once compared to only one muscle group, which exercise do you think will give you more caloric bang for your buck?
By generating force with a weight-bearing exercise that calls upon several muscle groups to take part in moving the weight, you’re looking at a far greater caloric expenditure. In other words, compound exercises burn more calories than isolation exercises.
What’s more, compound exercises help to strengthen muscle-tension relationships. This will improve the way your upper and lower body works together. The best way I can paint this picture is to have you think back to when you were a kid. When you’re a kid, you feel awkward in your body, like your feet want to do one thing but your upper body wants to do another.
Compound exercises force you to use all of your major muscle groups; many of which have to work together. Within only a month or two, you’ll notice a huge difference with how your body communicates with itself. You may notice your reflexes are better or you simply don’t walk around like your body is shared by two different personalities.