Having been in the fitness for several years now, I’ve become pretty good at what I do. People often look to me for advice on reaching their goals. Since I’m a real world guy, I don’t tell them what I think works like most trainers do, I tell them what I know works. With the holiday season quickly approaching, one of the most pressing questions I receive is what are the best exercises to lose fat AND gain muscle fast?
To simplify things for you, the exercises I use are both the same. The main difference is the weight, reps, sets, and rest intervals. These exercises all have one thing in common: they utilize a lot of muscles in your body at the same time.
Take a look at the research and you’ll see total body workouts at the top of the charts for both maximal fat loss and muscle gain. But let’s take a closer look at how it all works…
To really ramp up your results, I use COMBINATIONS or HYBRIDS within each TOTAL BODY WORKOUT! Let’s look at a few examples. Take squats for instance. Squats are known for being the king of all leg exercises for building muscle but did you know they work just as well for fat loss? So whether you want to burn fat or build muscle, squats are a must for your routine. Now let’s supercharge the squat by combining it with another exercise like a row or press. It’s obvious that you can reap more benefits this way since you’ve now involved your upper body in combination with your lower body exercises.
So here’s my plan to help you Look Better Naked Equation below:
Performing Combination Movements That Work The Total Body Within Each Workout
More Muscles Involved =More Calories Burned =Greater Fat Lost + Greater Muscle Gain
The relationship I have with the dirty dozen is a thin line between love and hate. Before I continue, please understand these moves I am going to share with you are not for the faint at heart. I love them because of the fat-burning, muscle-building results they provide to me and my clients. I hate them because they’re hard as hell! Here’s my disclaimer: If you’re a beginner, stick to the basics. But if you decide to give the dirty dozens a whirl, don’t say I didn’t warn you.
Here is the official dirty dozens list of my favorite exercises for fat loss and lean muscle gain:
Exercise#1- Hang Clean + Front Squat + Press
Exercise#2- KB Squat Thrust/Burpee + Sumo Deadlift + High Pull
Exercise#3- The Swing- Dumbbells, Kettlebells
Exercise#4- Reverse Lunge + Cable Row
Exercise#5 – Prone Jacknife + Pushup
Exercise#6- One Arm DB or KB Snatch + One Arm OH Lunge (step w/opposite leg from DB/KB)
Exercise#7- Step up + Press + Reverse Lunge
Exercise#8- Squat Thrust/Burpee + Pushup + Renegade Row
Exercise#9- Bulgarian Split Squat Deadlift plus Curl to Press
Exercise#10- Dumbbell or Kettlebell Single-Leg RDL plus Row
Exercise#11- KB/DB Turkish Get Up
Exercise#12- DB Curl + Lunge + Press
Check back later in the week for the video of what these exercises look like so that you can add them to your own training routines for better results:
Since you asked, I hope you take my expert advice and really turn up the intensity of your training with my dirty dozens total body combination exercises. I promise you’ll get much better results in a fraction of the time of your old workout plan. The only question of course is will you?
I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding you back from looking better naked in the days to come 
Are you ready to take your workouts to the next level before 2009 arrives? Our FREE 30 Day Trial end on 11/30/08 so act fast! Click Here to sign up today!
How Bad Do You Want It?
Blair
http://www.amblerbootcamps.com/
