The Only Exercises You Need to Burn Fat and Build Muscle
Eating healthy is great, but In order to truly transform your body & create the physique you’ve always wanted for yourself, you’re going to have to train.
If you’re anything like most of the guys I talk to and work with, figuring out what workouts to do can be frustrating & time consuming in itself.
Eventually, you get to the point where you’re spending way too much time in the gym, trying to piece together every exercise you THINK you need to do, to see progress.
Well, as you know; we prioritize efficiency around here. Spending all day in the gym isn’t necessary. Doing a million exercises, isn’t necessary.
So in a world with 10,000 + exercises, I’ve sorted through them for you, and found the only 7 you’ll ever need, to burn fat, build muscle & get in the best shape of your life.
1. back & arm growth: the pullup
A properly executed pull-up can do wonders for your functional strength and physique. This essential exercise works several key muscles and, best of all, can be done almost anywhere.
You’ll effectively target your lats (the big back muscles on both sides of your back) and your biceps (the guns). The core is also highly engaged during pullups.
There’s a reason the military pushes pull ups. A great upper body strength & physique builder.
Difficulty Level: Intermediate
2. Leg growth: back squat
Back squats help you stimulate the release of a large growth hormone - testosterone. This hormone is helpful for burning fat, building muscle and improving strength.
A lot of guys skip leg day, but I promise you, adding this one into your training & really improving in this lift, will almost singlehandedly transform your physique.
Difficulty: Intermediate
3. core strength: deadbugs
The dead bug exercise is a safe and effective way to strengthen and stabilize your core, spine, and back muscles. This improves your posture and helps relieve and prevent low back pain.
Difficulty: Easy
4. chest & arm strength: dumbbell incline bench press
Let’s be honest. Almost all men want a nicer, more defined chest & arms. The incline dumbbell bench press is probably the best way to get that done. By inclining the bench, and using a dumbbell instead of a barbell, we get a DEEP stretch & contraction on those chest muscles which help light them up.
Progressing in this exercise is guaranteed to enhance your upper body physique & strength.
Difficulty: Easy
5. Kettlebell cleans: full body strength
My personal belief is that a nice physique and no functional strength is useless. You look good, but you can’t put your washer on the dolly. You got nice arms, but you hold your arms over your head long enough to finish that home project.
Kettlebell cleans solve that. This is a full body exercise that targets all your major muscle groups & gets the heart rate GOING. I’d add this one to the protocol ASAP.
Difficulty: Intermediate / Advanced
6. dumbbell deadlifts: hamstring, glute & back growth
A lot of guys neglect training the back of their body in general, but especially their glutes. But the glutes are the biggest muscle in the body, and help generate more force than any other muscle in the body. Strong glutes almost guarantee you’re functionally stronger overall. Not to mention you’ll get rid of “pancake butt” and start fitting your clothes better.
Difficulty: Intermediate / Advanced
7. hanging leg raises: core, arm & back strength
Hanging in itself, illicit a lot of core activation. But when you create movement in that position, you light the entire core up. You also see a ton of benefits in the upper body, due to having to hold yourself up.
If you’re strong enough to do this exercise, I’d start throwing in 2-6 sets a week.
If you’re not strong enough yet, start with dead hangs & work from there.
Difficulty: Intermediate / Advanced
So that’s it! The ONLY 7 exercises you need, to get in the best shape of your LIFE.
The common theme here: These are ALL compound lifts, meaning they work multiple muscle groups. This is how you create efficiency in your training, and kill 2, or 3 or 6 birds with one stone.
These exercises also align with what our muscles & joints want us to do, which is why once you start building these up, your physique will SKYROCKET.
I’ll see you again next week to go over Testosterone: The Ultimate Happiness Hormone for Men
When you’re ready, here’s how we can help you:
The Lean Body 8 Week Challenge for Men: This program is designed to help men sculpt their chest, shoulders, back & abs, while shedding 8-16lbs of unwanted body fat.
The Toned & Tight 8 Week Challenge for Women: This program is designed to help women melt 8-16lbs of stubborn fat, tone up their glutes, arms, back & midsection, all while improving energy & strength.
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