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Thursday, January 19, 2017

The Top 11 Exercises To Burn Fat in

They work every muscle in your body. You’ll burn a lot of calories and your heart rate will go sky high. It’s certainly an amazing exercise to burn fat.

But I personally believe there are 11 moves that are better for fat loss training,especially for men with some serious miles on their bodies. 





What do I mean by better?

Well, the burpee is a really complex movement that combines a hip-hinge, plank, pushup, squat, and jump.

If you’re not great at any one of those moves—whether it be due to a lack of strength, mobility, or motor control—then trust me when I say that your burpee will be even worse. There is a lot going on, more than is necessary to achieve the fat loss results you’re looking for.

I have three main criteria when selecting exercises for metabolic conditioning workouts. The moves must:

•    Work most of your body, especially your shoulders and hips
•    Be as low-impact and low-skill as possible
•    Be safe to perform for higher reps and with shorter rest periods

I like moves that are easier to perform, but still melt your face off. Here are 11 simpler and safer ways to burn fat than burpees.

 1- Goblet Squat

This is arguably the best way to squat, period.

Front-loading the weight allows you to keep your trunk more upright. This takes stress off your spine and works your thighs more.

Goblet squats are also safer to perform and more accessible than barbell squats, especially for higher-rep fat-loss training.

All you need is a dumbbell (easier) or a kettlebell (harder). Just stand and sit tall and repeat. These are great for high reps and really tax your shoulders and core.

One of my favorite ways to redline with this move is to do 10 reps per minute for 10 minutes straight while holding a weight that is at least half of your total body weight.

2- Landmine Squat & Press

Landmine exercises are endless. The requirement to hold that bar creates a really good angle for your body to squat and press. Load that sucker up and use your entire body!

3- Anti-Gravity Press

Wow! This one sets your rear delts (back of your shoulders) on fire! Seriously, I've yet to meet a harder shoulder exercise. I love/hate this one, and it's helped a ton with my shoulder injuries.

 4- Burpees

 This at home cardio move tones your core, upper body and legs all at once- it’s a triple threat exercise that everyone tends to dread for good reason; they are hard! But they also work.

 5- Jumping Lunges

 Lunges are a fantastic thigh toning exercise; add in the momentum required to jump up in between lunges and the move turns into an incredible calorie burner.

6-  Push Ups

 Push ups are a total body exercise that are easily modified and can be made to be very challenging, even for the most avid exerciser. If a regular push up feels too easy for you, try the Single Leg Push Up.

7- Reverse Lunge & Punch

Boxing will be big in 2017. It just feels good to throw a punch. Combine that with a Reverse Lunge and you'll get  full body burner!

8- Plank One-Arm Rotations

This nails your core while holding the Plank but then engages the back of your shoulders and pecs when you pull the dumbbell through. Another great one for either warm-up or  finisher.

9- Kettlebell Cross & Press

Now we get tricky. Pulling across your body engages the lats and shoulders, but the initial pull starts with the glute muscles! You get a full-body burner!

10- Bear Crawl

You learned to crawl before you learned to walk or run, or at least you should have.

Bear crawls have more benefits than just about any other move out there.

They improve your rib and pelvic positioning and your breathing mechanics. They boost your shoulder stability and strengthen your hands, wrists, and core. And they tax both your thighs and upper body, making for a spirited fat-burning festival.

I like to mix between walking lunges (see below) and bear crawls for the best of both worlds. In fact, bear crawls actually improve your lunging mechanics.

Bear crawl for one minute, then lunge for two minutes. That’s one round. Perform up to 10 total rounds for a 30-minute fat burner you can do anywhere.

11-  Side Planks with Leg Raises

 While this most specifically targets the outer thighs, obliques, and deltoids, it requires the strength and coordination of the entire body to hold up the base Pilates side plank.

There you go! Like I said before, plug these top exercises into your normal routine and you'll see some big-time changes!
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