Do This, Not That

Do This: Compound exercises
Not That: Isolation exercises

If your primary goal is weight and fat loss, your time would be much better spent focusing on compound exercises versus isolation exercises.

Let's start by defining each type of movement.

Compound exercises are multi-joint exercises that involve more than one muscle group. Examples of compound exercises are squats, deadlifts and pull-ups.

Isolation exercises are exercises that focus on one muscle group. Examples of isolation exercises are bicep curls, leg extensions and tricep kick-backs.

So, why focus on compound exercises? There are 3 distinct benefits:

1) Because compound movements stimulate more muscle fibers, they provide you with a better bang for the buck, lessening the length of your workout,

2) Due to the fact that you are incorporating more muscle groups to lift the weight, you are going to expend more energy. This translates in to burning more calories than you would burn doing isolation exercises and,

3) I don't want to scare off the gals but yet another benefit to compound lifts is that the extra load (you can lift heavier weight since you are incorporating more muscle groups) increases lactic acid production which helps boost the powerful fat loss and muscle building hormone, Growth Hormone (GH) in the body. No ladies, this doesn't mean you are going to bulk up and look like Arnold Schwarzenegger.

Bottom line, you are going to see weight and fat loss results quicker by incorporating compound exercises into your workout routine. Ultimately, isn't that everyone's goal?

Some of my favorite compound exercises include:

• Squat variations
• Lunge variations
• Deadlifts
• Bench Press
• Push-Up variations
• Bent Over Rows
• Pull-Ups (assisted is ok)
• Overhead Presses

Train hard; stay strong.

Peace.

Susan