Fat loss comes down to 3 things. Exercise, nutrition, and recovery.
When all three of these are in sync, you will notice massive results. If one is off, the triangle won’t function.
Recovery and nutrition are major factors in fat loss. If you can’t fuel and recover properly, you can’t expect to perform in the gym.
Here are 8 uncommon exercises that you need to recover from because they are that effective.
This is a list of exercises that deliver the most bang for their buck. They are multi-jointed exercises that are very calorie expensive. Not only that, research shows that explosive, full-body moves improves testosterone and growth hormone levels. These are essential muscle building hormones that every guy wants to optimize. You won’t see traditional exercises such as a deadlift or squat in there. These are already part of your program.
These aren’t exactly an uncommon exercise in the sense that everyone knows what they are. The uncommon part about is, you hardly ever see anyone doing then. Or at least doing them for reps with added weight. Pull-ups are one of the best exercises you can do for you hormone levels and adding serious mass to your back. Add extra weight and you are pretty much telling everyone that you are too strong for you own body. Include pull-ups in your program at least twice a week and watch the fat melt away.
2: Dumbbell Snatch:
The dumbbell snatch is one of the best full body exercises you can do. You start with a heavy weight on the floor and launch it over your head. This exercises requires a massive transfer of power. This activates an incredible amount of muscle units. This exercise can either be done with a barbell or a dumbbell. I like using a dumbbell for the extra work my core needs to do to stabilize a heavy weight above one side of my body. I then lower the weight and change sides.
The snatch has also been shown to:
Increase range of motion
Increase full body stability
Not only that, the strength gained is easily transferred to other movements.
If you look at most Olympic lifters you will notice these guys are jacked. Do what they do and you too will be jacked.
3: Clap Push Ups:
Clap push ups, like the snatch, are an explosive movement. Explosive bursts require your type IIB muscle twitch fibres to respond. These are the largest muscle fibres in the body and when trained, they pump up. This is because they draw more fluid into the muscle. Along with adding size, these muscle fibres need energy, and lots of it. If you have repped out 20 push ups, you’ll know it leaves you pumped. Rep out 8 clap push ups and you will be gasping for air and dripping with sweat. Clap push ups need more energy making it harder to recover from. Your body will then need more oxygen over the next 24 hours to facilitate this recovery. This is known as Excess Post-Exercise Oxygen Consumption.
4: Deadball (medicine ball) Slams:
Have you ever slammed a ball as hard as you could at the ground? One rep of your best effort will leave you gasping. Like a snatch, take a heavy ball from the ground and swing it above your head. Slam this ball with all your might into the ground. You have just used all the major muscles in your body. Your legs, chest, shoulders, core, and back have come together to deliver a devastating blow. Grab that ball and deliver another 10 blows to the ground or until you can no longer move. This is a favourite exercise of mine. Give it shot and you will understand why.
Use a tabata timer and slam as fast as possible for 20 seconds. Make sure every slam is with all your power. Rest for 10 seconds and complete another 8 times.
5: Renegade Rows:
Renegade rows are very rarely seen performed in gyms. It is an incredibly intense compound exercise. Renegade rows build strength and power, all whilst melting fat.
Renegade rows build extreme power in the back and core. Performing a row in a plank position requires your entire body to work together. You start in a high plank position gripping two dumbbells. This move alone requires core strength and shoulder stability. As you row one dumbbell up, the exercise becomes more intense. It pulls down on your shoulder and your hip immediately wants to rotate to relieve the tension in your core. By resisting this, all off your upper body muscles and even your legs, will fire up to keep you in proper position. I like to pick a heavy weight and aim for 6-8 reps each side.
6: Prowler Sled
The prowler sled is one exercise that should be in everyone’s fat loss program. It increases your strength and power, boosts athletic performance and sheds fat. You can push it, pull it, drag it. You can sprint with it or load it up and build strength. Pushing a prowler sled forces your shoulders and abs to stabilize whilst your legs drive forward. This exercise uses almost every muscle in the body. The more muscles used = greater calorie expenditure.
Load the sled with 20-30kg.
Sprint as fast you can for 40 seconds.
Rest for 1 minute.
Repeat 10 times.
- Tyre Flip
Nothing looks cooler than flipping a massive tractor tyre. You can pick one up for free from old farms or for a small fee. Stick it in your back yard and you have everything you need to get shredded.
The tyre flip is like a deadlift. If your goal is to reveal a shredded back and build functional strength, get flipping. Due to amount of strength needed to pick up, this one definitely makes the list of fat burning exercises.
If you are short on room, this is what I do. Flip the tyre, jump inside the tyre then jump out to the other side. Flip it back the way you came. You have now included a calorie expensive jump to go with your heavy lift.
Set yourself a time and go for gold.
Ah, the burpee. We hate it. We hate it because it works. Nothing is more functional that being able to jump up from a lying position. The problem is people don’t do it enough to get good at it. Like a deadlift, you can’t do it once and expect to master it. Practising the burpee allows you to become more efficient at doing it. The more efficient you are, the more explosive power you will use.
Try and drop to the ground as fast as possible. If you drop to a push up position then lower yourself down, you will lose valuable time and energy. Be as explosive as possible. Include it as part of superset for maximum gains. Burpee pull ups are a great way to incorporate explosive pushing movements with a strong pulling action.
The exercises listed above made the list for several reasons. They work multiple muscles groups. They require lots of energy to perform. They are explosive, and they are fun. I love trying new exercises to break up the monotony of the same old routine. Set yourself a goal to work towards to make things more of a challenge. This might be 5 one handed push ups, 12 pull ups, or completing 200 burpees in under 20 minutes. This will make your fat loss journey a lot more stimulating and you are more likely to see that shredded physique you are working towards.