By far some of the most common exercises are dumbbell curls, triceps kick-backs, pec flyes, lateral raises, and other similar exercises.
People use these isolations exercises to do just that – to “isolate” a muscle group that they want to either make bigger or where they want to remove fat in hopes of spot reduction.
I’m not going to tell you never to do those exercises again, but I am going to tell you how to get more fat loss results in less time.
Let’s start off with an sample scenario: let’s say you and your friend want to lose fat on your arms so they look more “toned.”
Your friend decides to do lots of dumbbell curls, triceps kick-backs, and other biceps and triceps isolation exercises.
You, on the other hand, realize that in order to lose that extra fat, you need to burn a ton of calories while you work out, and keep your fat burning metabolism on full blast for several hours after your workout is finished so you keep burning body fat.
Instead of doing curls and kick-backs, you focus on big, compound exercises that not only target your arms but other big muscle groups as well. You perform chin-ups, underhand bent over barbell rows, and dumbbell rows to work your back and biceps. You also use close grip push-ups, dips, dumbbell chest and overhead presses to hit your chest, shoulders, and triceps.
And do you know what happens a few weeks after you and your friend have been working out? You get the results you wanted – you lost body fat and got “toned”, while your friend still probably looks the exact same.
At this point your friend will ask you, “What arm exercises did you do to get those results?” You will obviously respond with, “I didn’t do any direct arm exercises.”
I have seen this scenario happen time and time again. You do not need to do isolation arm exercises to get a great pair of arms.
In fact, the best arms I have even seen were developed using the previously mentioned exercises – dips, chin-ups, rows, overhead presses, etc.
Not only do those exercises target your arms, but they require a lot of energy to perform. Therefore, you will burn a lot of calories during your workout, but most importantly your metabolism will be elevated for up to 36 hours after the workout is finished.
That is how you burn fat, build lean muscle, and get that athletic “toned” appearance.
So, the point is this: if you want to burn fat fast and get more results in less time, then focus your efforts on big, compound exercises.
Whenever people ues that simple tip, they always get more results, faster.
Now like I promised, you don’t have to quit doing curls and your favorite isolation exercises forever. Instead, what you should do is this: after you finish your workout that consists of big, compound exercises, then you can spend 5-10 minutes on the isolation exercises of your choice.
For example, you could do this Time Crunch Workout for 10 – 30 minutes and then spend 10 minutes doing bicep curls, triceps extensions, and calf raises.
Remember: it’s important to train hard, but you must also train smart.