Fitness Guide and Diet Tips

If you spend too much time in the gym without getting the results you deserve, you probably are using the wrong exercises.

In my 16 years of training with men and women to lose fat, I found 5 types of specific exercises that should be used to lose body fat and gaining muscle during training.

By using these 5 exercises in your program that you are sure to increase your metabolism and lose fat in the stomach. If you have any of these exercises into your program, then you are wasting your time.

Using these types of exercises, including a circuit can help you to have more done in less time. But first let’s see what these exercises that help you burn more fat.

In fact, let me clarify something. These 5 exercises are not specific exercises. They are specific movements, but this lets you use a myriad of exercises and thus have more variety in your workouts. And do not forget that variety is one of the 3 principles of training and this explains why the exercises work so well.

Here are the 5 movements, starting with the most important of all.

1) The movement of bending or “squat”

This may be a bar or a pair of dumbbells, exercise may be the dead weight known as the “deadlight” because it’s the same motion. Or make a swing with a dumbbell or a Kettle bell “weighs Russia” which is a popular exercise these days.

Russian weights are more popular each day to burn more fat and is created simply by moving the hips forward and backward by flexing their knees. In order to end up using your entire body.

The bend, squat movement allows you to do much work which is a key to burning calories. So the first movement, with which you must begin your training is the squat.

Please: Included within this movement exercise lunges and split squats with one foot before the other. Although these exercises also fall into one of the categories below, we can sometimes blurred between muscle movements such good exercise that use multiple muscles.

2) Push Exercises

The next exercise is any kind of push as the lizards, shoulder presses with the bar or with dumbbells and bench press or dumbbell bar. Again, a big muscle group being used to burn many calories.

In addition, using the principle of “non-competition” in the sequence of exercises. TO make a push exercise, allows you to recover the muscles of the legs (and sometimes recover to grip that is affected in some leg exercises).

3) Pulling Exercises

The next move is to pull the exercise, they can be any type of boats with the bar, dumbbells, cables or a machine, and everything that requires a pull motion. This move works much of your muscles, work your upper back, your arms, sides and even a bit your lower back = when you pause at the end of a year.

This exercise is one of the most powerful for burning fat and gain muscle. You can even include a movement like dead weight in this category because it is also a movement to pull (but with your whole body).

And right now, if you have obtained 80-90% of your results and do not have much time. You can work only with these first three patterns of movement. But if you want to put the finishing touches to your body and increase your metabolism even more, then you see the last two options.

4) Exercises on One Leg

This may be as mentioned above, with dumbbells or bar and sit with one leg, basically anything that works one leg at a time. How are you using your lower body is a lot of muscles you’re using.

This movement is one of the following trick to pull a move. So try to make a one-legged squat without weights, you can do hip extensions with one leg if you are still very heavy.

This also helps when you exercise on the Swiss ball with one leg. If you only have a couple of dumbbells, it is better to use the Bulgarian squat or climb a step. The weight needed in these is usually lower.

5) Full Body Abdominal Exercises

The final movement to the circuit can be any exercise from the mountain climber or roar against the Swiss ball and to use the wheel who teach on television. The Ab Wheel works very well or you can make your knees while lifting hang. Other alternatives are the courts is to the cords or “crunches” or with the cable crunches if you have access to a gym.

The truth is that you’re not only doing sit-ups. These exercises work your arms, legs and torso. That’s why you should use full-body exercises to complete with abs.

These are all exercises you can use. Only 5 moves.

Fortunately you have an endless variety of exercises and different scenarios to choose from.

If you do these exercises, you will have a complete body workout, you will achieve gain muscle while burning fat, you increase your metabolism during the workout and if you do interval training 3 times a week, you will lose fat in stomach as you’ve never felt.

That’s my system 5 Types of Exercises to build a better body.

If you want to burn fat, gain muscle and looking for fast and guaranteed results, you must implement these 5 exercises into your training today.

In summary the 5 movements are:

Squats

Push

Halar

Exercises with One Leg

Abdominal Exercises Full Body

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