We have all been there. Day after day, looking in the mirror thinking that we could lose a few pounds. Wouldn’t it be nice if it were that easy? Wouldn’t it be nice if the simple thought of dropping a few pounds was enough motivation to make it happen? Unfortunately, it always takes something more; something powerful. Maybe beach season is coming up and it’s time for a vacation. Or maybe your doctor tells you that you’re a ticking time bomb waiting to have a heart attack. Or worse, the reality that you are not young anymore sets in, and if you keep going in this direction you will eventually have to surrender your independence because you aren’t even strong enough to go up and down the stairs anymore.
Whatever the catalyst ends up being, you have finally convinced yourself to do something about it. So, where do you begin? Usually, people begin scouring the internet for quick weigh-tloss diets, and gym memberships. Maybe you consider giving Weightwatchers a go, SlimGenix, or the Advocare 24 day challenge. Here is the truth…ALL FAD DIETS SUCK, AND WILL ONLY SET YOU BACK FURTHER. Weight-loss has an unwritten rule called 80/20. 80% nutrition and 20% exercise. If you simply stick the foods that are not advertised on billboards and T.V. commercials, you are off to a great start.
Lets dive into the fun part: Exercise!
Resistance training is far superior to cardio when it comes to shedding body fat. Cardio does serve a purpose, and should be implemented into everybody’s program, but the vast majority of your efforts should be focused on resistance training.
Below are my top 3 movements for torching fat. With that said, these movements are not exclusive. There are hundreds of movements that can effectively burn fat. These are just my top 3 in order of best to not quite the best but pretty close:
SQUATS- When performed properly, every muscle from your hands to your feet is engaged (I even try to grasp the bottom of my shoe with my toes) during a squat. Front squats, back squats are the best to start with. Perform 3-5 sets of 8-12 reps, record what you did in a notebook, and make sure to throw more weight on next time you get under the bar. Make sure you have a knowledgeable coach or personal trainer around to check your form. Squat often, and go heavy.
DEADLIFTS- Just like squats, every single muscle group in your body is going to be working very hard during deadlifts. I do not recommend performing any more than 3 sets of 5-12 reps until you become experienced enough in the lift to recognize when your form begins to fade away.
BENCH PRESS- Benching is probably the most effective upper body exercise to get a great stimulus. Almost every muscle group in your upper body contributes to it. 3-5 sets of 8-16 reps is more than enough to get the job done. WHEN bench pressing, it is VERY important to do an exercise that balances out the pressing (like a bent over row afterwards), otherwise an injury is calling your name.
For a general template, you could squat on Monday, Bench on Wednesday, and Deadlift on Friday. These movements are the best foundation to build your program around.
WARNING! FOR REASONS THAT I WILL GET INTO LATER, YOUR WEIGHT ON THE SCALE MAY NOT BUDGE FOR A LITTLE BIT. BUT THAT DOES NOT MEAN YOU ARE NOT LEANING OUT! THESE MOVEMENTS ARE NOTORIOUS FOR TORCHING FAT AND ADDING LEAN MUSCLE MASS IN A HURRY.