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10 Top Compound Exercises to Blast Fat and Build Lean Muscle

Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly "isolate a muscle" and your good to go. Remember this Power Body Reaction:

↑Muscles Involved "(↑Calories Burnt + ↑Muscle-Building Stimulus ) "↑Fat Lost + ↑Muscle Gain

Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, "Do you really need to do this?" and wondering whether I'm laying in a pool of sweat or tears every time.

By now your saying "Get on with it. I'm sold. What are these crazy exercises I need to be doing right now!?" Let's lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):

Exercise 1 - Power Clean + Thruster Combo - Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 - The Swing - Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 - Alternating Lunge + Curl to Press

Exercise 4 - Mountain Climber Push-ups - Valslide or Bodyweight

Exercise 5 - Woodchopper - Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 - Kettlebell or Dumbbell Snatches

Exercise 7 - Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 - Burpee with Overhead Press

Exercise 9 - Med Ball Snatch-Slam Combo

Exercise 10 - Single-Leg RDL + Row - Kettlebell or Dumbbell

Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it's ultimately up to you to do what it takes to take your training and your body to the next level!

Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting Total Power Fitness.

Just How Shed Fat Quickly Diets Mislead Anyone

Are you wondering just how lose fat rapidly diets work? It's a legitimate question in order to ask - and also here's just how lose body weight quickly diets guarantee which you will achieve quick weight loss but yet commonly fail to deliver exactly what they promise:

Exercise For Weight Loss

Ideally, an exercise program will not just help you lose weight, but will help you build muscle and stamina. Make sure that you design a exercise program that's balanced and exercises each part of your body.

Of course, if you are a member at the local gym, you just have to head over to your gym, where you can easily do a complete body workout with just a few machines.

If you don't have a chance to access a gym, or you are like me and prefer to work out other ways, you'll want other exercise options.

Biking:

Biking is a superb exercise for losing weight, especially if you are not in good shape to start with. For those who select a relatively flat route and start out with short distances, you can start out very easily and work up to more strenuous rides. Be sure, though, that you are properly outfitted which includes an appropriate bike and equipment – visit your local bike shop for help and advice.

Swimming:

Swimming is another excellent exercise for losing weight. This is not hard on the body, but presents an excellent workout. Particularly if you are a novice at swimming, you should swim within a pool which has a lifeguard. In case you don't understand how to swim, check your yellow pages or ask around – you can get swimming lessons pretty cheaply most places.

Running:

Running is a great strategy to lose weight and get in shape, but it is harder on your body than swimming or biking. If you need to lose weight, you should probably start out with one of the other exercises until you get into better shape. Remember that running and biking both work the legs, but they do give you results different primary muscles.

Don't wait – start and exercise program today to lose weight!

Precisely what Is Your Weight Loss Determination Level?

Do you ever wonder why there are plenty of diets available to choose from on the marketplace lately? With new diets popping up on the Internet and in health and wellness journals all of the time, the term ‘yo-yo dieting’ says a great deal. In case the South Beach Diet doesn’t work, there's always the Beverly Hills Diet, or the Cabbage Soup Diet…or…the list seems endless! For those that are a serial dieter then you literally have no end to your options you can pick and choose from.

The things you really should know though, is that it isn't the diet that controls the weight loss, it happens to be the person behind the diet. If you have still not come to know what, if any, importance food weighs for you, and you really are bouncing from one diet plan to another diet pill, to another gym membership then you need to realize that it isn’t the diet which may be failing you, but instead it is you failing the diet.

Weight Loss for the Mind

If You Had These 3 Habits, Your Weight Loss Would Be Simple

Could you be curious to know how to make losing weight, regardless of how many pounds, easy as brushing your teeth? Whenever you wake up in the morning or go to bed at night, do you dread having to brush your teeth? I do know while i was a little kid, I hated to have to brush my teeth, but now this is not something I even take into account. I simply do it.

Imagine if the weight loss and weight management could be just something you do naturally. Not a thing which stresses you out, gets you upset, and makes you complain, why are other people so lucky they don’t have to deal with this?