Four Exercises Every Fat Loss Program Needs As I ve mentioned a few times now, designing programs is equal parts art and science. I m fond of saying that there are some things that cannot be taught, but nothing that cannot be learned. The art of program design needs to be learned. It s all about time and experience. The art takes years and years to develop understanding nuances like cumulative fatigue, and how exercises flow together; seeing things through the eyes of your clients and designing set up to get the most out of every session; even developing an innate understanding of how most gyms are arranged and building workouts for efficiency. On the other hand, the science of designing training programs can be or taught. You can learn it from books, and reading programs, and watching other people. While mastering this also takes a lot of time, it s also less dependent on subjective variables, and requires less experience. There are rules, and as long as you follow the rules, you ll be able identify and even design a great program. I don t expect you to learn about vectors of force-coupling, or things like that. BUT in just a few minutes, I can teach you enough be able to spot, use, and even design a truly effective fat burning program. In fact, all you have to do, is learn four simple things. It s really simple, because there s only one rule I need you to worry: a great fat loss program, MUST have certain things; certain types of exercises. These are some of the most effective exercises you can possibly use, and any fat loss program must include all of them. As mentioned in the video you watched before downloading this report, there four types. As long as your workout has all four of these types, you can be sure it s awesome for fat loss. Check out the four categories, and the four awesome workouts we ve included below.
Open Chain Pulling Movements Open chain means your body is moving through space instead of being stationary and pulling something that is fixed towards you. These include pullups, inverted rows, and other suspension training exercises. Moving your body through space creates a completely different neurological effect compared to something like the pull-down where you are sitting and pulling a bar towards you. These are important because they are more metabolic overall, and lead to greater neurological recruitment. Open chain pulling movements are definitely harder, which is why people don t do them so because of this, you want to progress and regress them effectively. For example, the inverted row can be made easier by raising the height of the bar. This decreases the percentage of your body weight that you are pulling up. If you can t do a single pull-up, use something like a band that will take away the total amount of weight that you are lifting. A band will help you learn the movement and will be more effective than something like the assisted pull-up machine, which changes the movement entirely. Open chain pulling movements are absolutely necessary in any good fat loss program and with the right progressions and regressions, anyone can do them. Unilateral Knee-Dominant Movements There are some unfortunate truths when it comes to training for your Omega body, and one of them is this: The road to fat loss is paved with single leg exercises. While this maxim certainly holds true for all unilateral exercises, it s especially true when it comes to knee or quad dominant exercises. To be clear, we re talking about squatty movements, like Bulgarian split squat, step-ups, and lunges. These types of exercises are great for muscle building, strength, and performance but so are their bilateral counterparts. When it comes to fat loss, however, unilateral knee dominant exercises are superior for a few reasons. The first and most obvious is that relative a twolegged exercise, you re doing a lot more work twice as many reps, in fact.
While the weight won t be as heavy, it s very demanding and calorically expensive. The real benefit that unilateral exercises have over bilateral variations is that they are generally safer to perform metabolically; at least with heavy weight. The back squat is great, but anytime you load the shit out of it and start pumping out high reps in the context of a circuit you re asking for trouble. Unilateral exercises allow you to get a metabolic effect with fewer sets (because of the higher reps), and to do so at a reduced load; together this reduces the likelihood of injury dramatically. They re harder and more metabolically taxing, both aerobically and anaerobically, making them phenomenally effective for fat loss. Explosive Upper Body Pressing Movements The third class of exercises that you need to include in your fat loss programs is explosive upper body pressing movements. This might seem like a very narrow field of exercises to put such a heavy focus on, but there s a reason for this. Pressing exercises are great in general; nothing is better for building strength and mass in some of the largest and most impressive looking muscles in the body. And, hell, I love having a big chest and shoulders but the exercises used to build not terribly metabolic. In the context of a fat loss program, a bench press is sort a missed opportunity to do something that will help move the needle. Thankfully, there are exercises you can do that will help you build a big chest and shoulders while burning a ton fat. The simple change is to make sure that you re using explosive pressing exercises: movements like the push press, the explosive push-up, and the thruster. Exercises of this type lend themselves particularly well to fat loss training because you can perform them explosively. You see, using explosive force to drive the exercise allows you to use heavy loads and forces you to control it on the way down. Overall, this is very demanding, and highly metabolic; especially when performed quickly.
These pressing movements must be included in any fat loss program. They will help maximize fat loss while still taking care of muscular developments for that full package physique. Bilateral Hip Dominant Pulling Movements In the case of metabolic workouts, we want to look at things that we can load up and do at a fast pace without incurring injury. This has traditionally meant exercises that are easier and have no learning curve like the trap bar deadlift and the rack pull. These allow you to use a lot of weight, generate a lot of force, and recruit the biggest, strongest muscles in your body. Whether you want to build muscle or lose fat, nothing is going to be better for you than picking heavy stuff off the ground. You re going to work your calves, hamstrings, and glutes all together in addition to the entire posterior chain. This will have a tremendous metabolic effect. These movements will help you burn fat, but they will also build strength and muscle, and that is why big pulling movements need to be included in every single one of your fat loss programs. The Workouts Here are four individual fat loss workouts that incorporate all of these exercises. Do them and I guarantee you'll be in better shape at the end of next week than you were at the beginning of this week. Workout 1 Trap Bar Deadlift 6 15 Pull-up 6 6 Plank 1 Hold for 30 sec DB Thruster 5 8
Workout 2 Inverted Row 3 12 Bulgarian Split Squat 3 15 per leg Explosive Push-up 3 8-10 Hanging Leg Raise 3 10 Barbell RDL 3 12 Workout 3 Kettlebell Push Press 4 6 Kettlebell Swing 4 8-10 BW Reverse Lunges 4 15-20 Pallof Press 4 6 per side Suspension Row 4 8-10 Workout 4 Wide Grip Pull-up 5 5 Rack Pull 5 8 Single Arm KB Clean & Press 5 8 per arm Walking Lunges 5 15 per leg (add weight with a vest) Side Plank 5 30 sec per side