My Top 3 Secret Exercises to Melt the Fat

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Title: My Top 3 Secret Exercises to Melt the Fat

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Author: Lynn VanDyke

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My Top 3 Secret Exercises to Melt the Fat

Copyright 2006 strength-training-woman.com

5 is a magic number. I follow 5 tips to fat loss and I am

doing 5 sets in my pyramid strength training routine this

month. But I am only going to give you my top 3 secret

exercises to melt the fat. These 3 fat loss gems are

nothing spectacular. There is nothing new or

earth-shattering about them. You do not need fancy

equipment or top of the line products. Doing these 3

exercises will produce excellent fat loss results when

combined with a spectacular menu and a regular cardio

program.

Exercise #1 - The Squat

The squat is an excellent compound exercise. It is one of

my favorite exercises because it really works the

quadriceps, hamstrings and glutes. There are many

variations of the standard squat exercise. For example,

there is the front squat, sissy squat, hack squat, full

squat, split squat, single-leg squat and a few more. What

ever variation you choose is up to you. They all work the

thigh muscles and are effective.

Here is how a regular squat is performed:

Starting Position: Begin with both feet under the hips.

Hands are relaxed by your sides. You may choose to hold

free weights for extra intensity.

The Movement: Slowly lower as though you were going to sit

in a chair on the inhale. Keep your back flat and eyes

forward. Try to keep the bulk of your body weight on your

heels. Lower all the way down until your thighs are

parallel with the floor. Hold here for a few seconds

before slowly rising back to the starting position as you

exhale.

Notes: Some variations of the squat will have different

directions. In any case, have with a professional watch

your form and critique your movement.

Exercise #2 - The Bench Press

The bench press is another classic. It may be one of the

best known exercises of all time. The bench press is also

compound exercise. It works multiple muscles at once. It

works the chest, the shoulders and the triceps. You can do

this exercise on an incline, decline or on a flat bench.

Some people even use a stability ball instead of the bench.

Just be sure you feel comfortable and have balance at all

times.

Here is how a flat bench press is performed:

Starting Position: Begin by lying on a flat bench. Your

legs should be relaxed and feet planted on the floor. Lift

the barbell from the holding rack. Your arms are stretched

out, but not over-extended.

The Movement: Slowly lower the barbell to your chest as you

inhale. Hold for a second or two. On the exhale slowly

lift back to start.

Notes: Be careful not to arch your lower back on this

exercise. Just use your chest and arm muscles to perform

the reps. Also, you should not allow the barbell to bounce

off your chest as your bring the weight down. Always use a

spotter.

Exercise #3 - Plank Pose

The plank pose is one of my all-time favorite abdominal

exercises. I learned about it as I was becoming certified

to teach yoga. This simple, yet amazingly effective,

exercise has had a special place in my heart ever since

then. The plank pose targets the abdominus sheath that

runs down our mid-section. Strengthening this muscle helps

our posture and balance. It also provides extra support

for our lower back. As if those reasons were not enough,

the plank pose is famous for strengthening the muscle that

holds in our gut!

Here is how the plank pose is performed:

Starting Position: Begin on all fours. Your hands should

be under your shoulders and your knees should be directly

under your hips.

The Movement: On the exhale, move from all fours to a

regular push up position. Continue to breathe regularly as

you hold that position as long as you can. Pull your belly

button into your spine and keep your back flat. Stop

immediately or lift your backside into the air a bit should

you feel lower back pain.

Notes: This exercise works the whole body. Just keep

breathing and keep the back flat. Your arms will most

likely get tired first. Count how long you can hold the

pose and try to hold it a bit longer the next time.

These three exercises are some of my favorites. They all

work various muscle groups and have multiple variations.

These exercises should be combined with a regular cardio

routine and a great eating plan. Diets do not work. Find

a menu that works for you and includes carbs, proteins and

healthy fats. Always consult with your doctor before

beginning a workout routine or change in lifestyle.

About the Author:

Lynn VanDyke is the head trainer at

http://www.strength-training-woman.com . Her wildly popular

ebook, Melt the Fat, comes complete with over 100

exercises, 160 daily menus, 63 ways to stick with it, 100

strength training routines, 800 healthy meal suggestions

and loads more. Learn more by visiting:

http://www.Melt-the-Fat.com