Freshmen 15, more like 20 where I was concerned. Being one of the skinny kids growing up I got quite the shock when I started university and packed on the weight. Now as a personal trainer and fat loss expert I have a “Hot Fox” body I am proud of. Today, the number one question I get asked is what are the best exercises to lose fat and gain muscle, fast.

You will be suprised and happy to know that the best exercises for fat loss and muscle gain are the same. The criteria the best exercises must meet are:

  1. recruit as many muscles as possible
  2. Challenge your body

Total body workouts are proven in scientific research and the real world to achieve superior fat loss and muscle gain.

Can we accelerate fat loss and muscle gain even further?

Yes!

By  preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT!

Lets look at the Squat!

The squat is known as one of the best muscle builders with the ability to shred fat. However, the squat can go from great to “Hot Fox” quality by adding a row or press to each squat rep. Now you are reaping more benefits by involving your upper body into the master of lower body exercises.

Hot Fox Body Equation:

Perform Total Body Exercises Within Each Total Body Work out –>

More muscles involved =
More Calories Burnt + Greater Muscle Building Stimulus =
Greater Fat Loss + Greater Muscle Gain

The love-hate relationship

Once you have experienced the following movements I am about to share you will develop the same love hate relationship I have with them. Love because of the unsurpassed fat melting, muscle building results they provide me to be a “Hot Fox”. Hate because they work me so hard that I sweat profusely and am oh so thankful when it’s over.

Warning: the following exercises are not for the weak of mind,body or soul

So here is the official top 10 list of my favorite exercises in the world for fat loss and lean muscle gain:

Exercise#1-Squat with Over Head Press

Exercise#2- Squat Swing

Exercsie #3 – Lunge with twist

Exercsie #4 -Burpees with push up

Exercise #5 – One arm snatch

Exercise #6 -  kettle bell figure 8’s

Exercise #7 – 8 count body builder

Exercsie #8 Squat Thrusts

Exercise#9- Push press

Exercise#10-Squat Pull

Watch this great video of the above exercises so you can add them to your own fitness routines for Hot Fox results!

http://tinyurl.com/mcymyb

I hope you take my advice and kick start your training with these 10 killer total body combination exercises.  I guarantee you better results in less time by regularly employing these movements into your workouts.  Now it’s up to you to take your workouts, and your body, to the next level.

I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your “Hot Fox” back in a few days

Be a HOT FOX

Rock it!

Lynnell Ible, CSCS