If you are going to the gym and spending too much time while not
getting the results you deserve, then you probably aren't using the
right exercises.
Over my 16 years of training and training men and women for fat loss, I've stumbled across the "Big 5" movements that must be used in a total-body fat burning, muscle-building workout.
The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat. If you don't have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.
So I designed this workout around the Big 5, and put them into a circuit to help you get more results in less time. But first, let's go over the Big 5 fat burning exercises...
Actually, let me clarify something. The Big 5 are not specific exercises. Instead, they are specific movements, but this allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why the short, burst exercise workouts work so well.
Here are the Big 5 movements, starting with the most important of them all.
1) Squat movements
This could be a barbell squat to a dumbbell squat, it could be a deadlift because that's the same type of movement, or it could even be a kettlebell or dumbbell swing, which is becoming a very popular exercise these days.
Kettlebells are becoming more popular for fat-burning because it's just that movement of pushing your hips back, bending you knees, and dropping your body. You're moving your entire body there.
The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories. So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat.
Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.
2) Pushing exercises
The next exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.
Plus, using the "non-compete" principle of the short, burst exercises, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).
3) Pulling exercises
The next movement is any type of pulling exercise, so it could be rowing or pull-ups, dumbbell rows, seated rows, anything in a pulling motion is going to work a lot of musculature so a lot of your upper back, some of your arms, your lats, and even a little bit of your lower back if you keep that - by holding yourself in that static upright position.
This is a powerful fat burning, muscle-building movement. You could even use the deadlift at this time because it is a pulling movement. Again, often the lines blur between movement types for such great multi-muscle exercises.
And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and rev up your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit.
4) Single leg exercises
This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.
This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the 1- leg squat or 1-leg lying hip extension.
This would also be a great place for a single-leg stability ball leg curl, or a single-leg exercise holding the barbell across your back. If you must use a dumbell exercise, choose the Bulgarian Split Squat or DB Step-up because less weight is needed than for lunges or split squats (and therefore less competition for grip occurs).
5) Total body ab exercises
The final movement in the Big 5 circuit could be anything from a mountain climber to a stability ball rollout, it could be using the old infomercial gadget - the Ab Wheel since that works great - or it could be a hanging knee raise. Alternatives include cable chops and cable crunches if you have access to cables in a gym.
But you'll notice these aren't just basic crunches. Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.
Those are all the exercises that you could use for the Big 5 movements.
Fortunately, you have an endless variety of exercises and set-ups that you can choose.
If you did those exercises, you would have a total body workout, you'd have an incredible muscle-building, fat-burning, metabolism-boosting training session and if you did that type of stuff 3 days per week and maybe did your interval training after each circuit you'd lose a lot of belly fat. Man, it would just melt right off!
That's my Big 5 exercise movement system for building a better body.
If you want to burn fat, you want to build muscle, and you want results that are absolutely guaranteed, implement the Big 5 into your workout today.
To recap, here are the Big 5 Movements:
Squat
Push
Pull
Single Leg Exercise
Total Body Ab Exercise
Over my 16 years of training and training men and women for fat loss, I've stumbled across the "Big 5" movements that must be used in a total-body fat burning, muscle-building workout.
The "Big 5" movements are guaranteed to boost your metabolism and help you lose belly fat. If you don't have these types of exercises in your program, then you are wasting your time and money when trying to lose fat.
So I designed this workout around the Big 5, and put them into a circuit to help you get more results in less time. But first, let's go over the Big 5 fat burning exercises...
Actually, let me clarify something. The Big 5 are not specific exercises. Instead, they are specific movements, but this allows for a huge number of exercises to be used, and therefore a lot of variety in your workouts. And don't forget, variety is one of the 3 main principles that explain why the short, burst exercise workouts work so well.
Here are the Big 5 movements, starting with the most important of them all.
1) Squat movements
This could be a barbell squat to a dumbbell squat, it could be a deadlift because that's the same type of movement, or it could even be a kettlebell or dumbbell swing, which is becoming a very popular exercise these days.
Kettlebells are becoming more popular for fat-burning because it's just that movement of pushing your hips back, bending you knees, and dropping your body. You're moving your entire body there.
The squat movement allows you to do a lot of mechanical work which is one of the keys to burning a lot of calories. So that's the first movement in the "Big 5". Always start your Big 5 workouts with a squat.
Please note: Lunges and split-squats also qualify as a "Squat-type" movement, even though you will also be able to use them in the Single-Leg Exercise category below. Sometimes the lines blur between movement types for such great multi-muscle exercises.
2) Pushing exercises
The next exercise to use is any type of push-up or dumbbell press or bench press or even standing shoulder press. Again, very large amount of muscle to be used in those exercises that burn a lot of calories.
Plus, using the "non-compete" principle of the short, burst exercises, by using a pushing exercise next, we let our leg muscles recover (and often our grip strength too, depending on the first movement used).
3) Pulling exercises
The next movement is any type of pulling exercise, so it could be rowing or pull-ups, dumbbell rows, seated rows, anything in a pulling motion is going to work a lot of musculature so a lot of your upper back, some of your arms, your lats, and even a little bit of your lower back if you keep that - by holding yourself in that static upright position.
This is a powerful fat burning, muscle-building movement. You could even use the deadlift at this time because it is a pulling movement. Again, often the lines blur between movement types for such great multi-muscle exercises.
And at this time, you'd have gotten about 80-90% of your results. So if you are really crunched for time, you could stick to only the first 3 movement patterns. But if you want to put the finishing touches on your body and rev up your metabolism even more, then you'll need the last 2 pieces of the Big 5 circuit.
4) Single leg exercises
This could be a dumbbell lunge or split squat or a reverse lunge or a single leg squat, anything that works one leg at a time. Because you're using the lower body, it's a lot of musculature.
This is a tricky movement to do right after the Pulling movement, because your grip strength will be fatigued from the rowing or chin-ups or whatever you did. So try to use a bodyweight only single-leg exercise, such as the 1- leg squat or 1-leg lying hip extension.
This would also be a great place for a single-leg stability ball leg curl, or a single-leg exercise holding the barbell across your back. If you must use a dumbell exercise, choose the Bulgarian Split Squat or DB Step-up because less weight is needed than for lunges or split squats (and therefore less competition for grip occurs).
5) Total body ab exercises
The final movement in the Big 5 circuit could be anything from a mountain climber to a stability ball rollout, it could be using the old infomercial gadget - the Ab Wheel since that works great - or it could be a hanging knee raise. Alternatives include cable chops and cable crunches if you have access to cables in a gym.
But you'll notice these aren't just basic crunches. Instead, you're working your arms, legs, and torso. That's why you must use a total-body ab exercise to finish off the Big 5 circuit workout.
Those are all the exercises that you could use for the Big 5 movements.
Fortunately, you have an endless variety of exercises and set-ups that you can choose.
If you did those exercises, you would have a total body workout, you'd have an incredible muscle-building, fat-burning, metabolism-boosting training session and if you did that type of stuff 3 days per week and maybe did your interval training after each circuit you'd lose a lot of belly fat. Man, it would just melt right off!
That's my Big 5 exercise movement system for building a better body.
If you want to burn fat, you want to build muscle, and you want results that are absolutely guaranteed, implement the Big 5 into your workout today.
To recap, here are the Big 5 Movements:
Squat
Push
Pull
Single Leg Exercise
Total Body Ab Exercise
Discover the 5 cardio fat loss mistakes preventing you from losing fat at Turbulence Training.
Get your free report on the Dark Side of Cardio from Men's Health Expert and Turbulence Training creator Craig Ballantyne.
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Get your free report on the Dark Side of Cardio from Men's Health Expert and Turbulence Training creator Craig Ballantyne.
