The 31 Day Fat Loss Cure (Post twenty three)

31 Day Fat Loss Cure : The 5 Best Exercises For Beginner’s Looking To Build Muscle And Food Fat

By Vic Magary, Author of The 31 Day Fat Loss Cure, Personal Trainer and Former U.S. Army Soldier

Whether it is your first gym  31 Day Fat Loss Cure membership, or you’re a veteran who has finally found the willpower to get in shape, there are five exercises you must learn if you want results.

While bodybuilding magazines  31 Day Fat Loss Cure and websites are bombarding you with isolated muscle exercises, beginners in fitness need to focus on the basics called compound movements.

Compound movements use many  31 Day Fat Loss Cure different muscle groups at the same time, thus maximizing strength gains and boosting 31 Day Fat Loss Cure. If you focus on these 5 lifts, you’ll be well on your way to tangible results in 4-8 weeks.

The 5 exercises are:

    * Squat
    * Deadlifts
    * Pull ups
    * Shoulder press
    * Bench press

#1 – Squats

The squat is another  31 Day Fat Loss Cure effective full body exercise that places its main emphasis on the glutes and the quads. Hamstrings, calves and lower back are also exercised during squats.

Make sure you start with a small amount of 31 Day Fat Loss Cure when you start out doing squats and work on your form. Also, do NOT use the Smith Machine for doing squats no matter how much easier it seems to make them. While using the Smith Machine, 31 Day Fat Loss Cure many things can go wrong because it promotes an unnatural range of motion which can result in improper knee flexion and problems with  31 Day Fat Loss Cure the lower back because of foot positioning.

Learn how to squat properly the  31 Day Fat Loss Cure old fashioned way with a bar in the cage and you’ll see major improvements in your muscle gains.

#2 – Deadlifts

The deadlift is excellent 31 Day Fat Loss Cure for overall body development. I firmly believe that the deadlift and the squat are the two most useful exercises you can do while at the gym.

The deadlift exercises the lower  31 Day Fat Loss Cure back muscles primarily, the abdomen, quads, hamstrings and glutes. As you see it works a load of muscles. The deadlift feels  31 Day Fat Loss Cure awkward to new lifters, and it takes a while to perfect the technique. Start training with only the bar or with a very light 31 Day Fat Loss Cure until you have refined your technique.

#3 – Pull Ups

Pull ups are a great test of upper body  31 Day Fat Loss Cure strength and endurance. It is without a doubt the best compound pulling exercise you can practice. The pull up mainly exercises  31 Day Fat Loss Cure the lat muscles but also works many other muscles like the biceps, triceps, delts and muscles in the chest.

Pull ups can be done different ways, including 31 Day Fat Loss Cureed pull ups, one arm pull ups or kipping pull ups. Adding 31 Day Fat Loss Cure to your pull ups is an excellent way to vastly increase your strength once you are able to do a decent number of these on  31 Day Fat Loss Cure your own.

#4 – Shoulder press

The shoulder press is the  31 Day Fat Loss Cure best exercise for developing your shoulder muscles. When performing the lift while standing, the shoulder press also works the arms, abs, back and  31 Day Fat Loss Cure obliques. The stabilizing body muscles, especially in your core can be strengthened by doing this lift with the use of dumbbells.

#5 – Bench Press

The bench press is an excellent upper  31 Day Fat Loss Cure body exercise for increasing muscle size and strength. The bench works your pec muscles primarily, as well as the delts, 31 Day Fat Loss Cure triceps, serratus anterior and other smaller muscles.

Using the bench press and doing pullups really helps you build your upper body. Make sure you are using a spotter when you decide to raise your 31 Day Fat Loss Cures and start doing heavy 31 Day Fat Loss Cure/low rep combinations.

* If you don’t have a spotter available, or just want to do something different every few sessions, try using dumbbells for working your stabilizing muscles.

Read More : The 5 Biggest Fitness Myths

By Vic Magary, Author of The 31 Day Fat Loss Cure, Personal Trainer and Former U.S. Army Soldier

I could write an entire book on the subject of “fitness myths”

I’ll spare you the 200 page book though, and boil it down to the 5 biggest myths when it comes to getting in shape.   Here they are…

5. Looking fit is the same as being fit.

Oh how I love it when the former  31 Day Fat Loss Cure high school football jock walks into my gym for the first time. He’s ten years or so removed from his varsity jacket, but he still looks to be in decent shape. Hell, he still tries to maintain himself by going to the gym three  31 Day Fat Loss Cure days a week and he IS in better shape than your average Joe.

But his fitness magazine workout built muscles hide the truth about his level of fitness. They give him an unmistakable machismo and  31 Day Fat Loss Cure I can’t help but satisfy this urge to serve him some humble pie.