Hey there,

Here’s the situation…

You have an hour, three days a week to train. Let’s say that only about 40 minutes of that time is actually spent lifting.

My question to you is this:

“What exercises would you choose to do with the time that you have?”

(Cue the Jeapordy music now…)

I’ve seen it a hundred times,

I walk into a gym and I see a woman come out of an aerobics class, grab some 3-5 lb. plastic coated dumbbells and perform the following exercises:

-biceps curls
-triceps kickbacks
-lateral raises
-and of course a few abdominal exercises!

Problem is week after week, she does the same isolation exercises with the same weight and her physique never changes…

Bummer eh…

If you take a look at these exercises they all work fairly small muscle groups and do not burn many calories at all.

I am not saying that you should NEVER do isolation exercise, in fact I do them here and there and they can be handy.

Here’s a fat loss tip for you…

If you want maximum fat loss from your workouts then you’ll want to select exercises that are going to give you the most “bang for the buck.”

You should be performing more multi-joint, complex exercises and less isolation exercises if you want a lean body.

For example, let’s take a look at the Squat. This exercise has been affectionately dubbed the “King of Exercises” due to all of the muscle groups involved.

If you want to burn a LOT of calories, increase fat loss, retain lean muscle while in a caloric deficit, improve your appearance, crank up your metabolism, and get lean for summer, then you should include some of the following exercises in your resistance training workouts:

-Squats
-Overhead Presses
-Deadlifts
-Flat Bench + Incline Presses
-Chin-Ups/Pull-Ups
-Rows
-Pulldowns
-Power Cleans
-Snatches
-Hybrid exercises: basically these are combinations of the exercises above (a squat with a press for example)…

In fact, I recommend that about 80% of all the exercises in a given workout should be Mult-joint complex exercises.

If most of your time spent resistance training focuses on exercises in the list above you will get the most out of your time in the gym and surely see results.

Train with purpose my friend,

Kyle Battis, NSCA-CPT, CSCS
http://www.SecretsOfBurningFat.com
www.FatBurningInnerCircle.com