4 Strength & Conditioning Exercises for Fat loss & Surprising Muscle Growth

Published by BR365admin on

As a performance athlete and coach, I love to train the body in a way that makes sense. Now, most people want to build some muscle and burn some fat, which I see as an astute use of one’s time. But it’s important to consider how we go about doing this, and implementing ways that also promote strengthening the foundation and not putting the client or athlete at unnecessary risk.

Choosing exercises that encourage full body engagement yet give us the fat burning and muscle building we’re looking for is the ultimate goal when our goal is a fitter looking body. The exercises in this article fall into this category, hence why they’re some of my favorite’s to do. Finding and performing exercises that are as functional and versatile as they are effective is the golden goose of intelligent programming.

Here are 4 of my favorite strength and conditioning exercises and how they can be used to speed up the results you are looking for.

1. Sleds
2. KB swings
3. Hill Sprints
4. Farmer carries

Sleds are a bodies best friend. I would program this movement with 100% confidence in its effect for a high school athlete, all the way to a 70 year old advanced age client. Sleds are safe. They are effective. And they are versatile. You can pull, push, drag and row a sled and they promote full body engagement. The more muscle fibers we recruit, the louder response the body receives to build tissue and burn excess fat. Pushing a sled with some speed behind it is where the real fat burning potential hits home.
Try 15-30 second 80-100% effort sprints (push or drag forward) with 45 seconds off for 4-8 rounds.

My favourite thing about kettlebell swings is that we get to practice the hip hinge. The hip hinge is vastly important for general health. Strengthening this movement is beneficial for longevity and keeping the trunk and core strong and healthy. Unlike the sled, swings are technique driven. Yes they’re effective, but learning how to do them properly, by engaging the right musculature and preventing excessive spinal extension, is critical in supporting the spine and getting the most out of this exercise without hurting yourself.
After you’ve given yourself time to learn and perform this movement safely, add it in to your programming to help sculpt your body.
Perform 30 seconds on, 30 seconds off for 6-10 rounds. Each week add a round, or take away 5 seconds of rest time. Do this for 4-6 weeks before programming it differently.

Sprints are a powerful movement. They require a great deal of recruitment and engagement from the hamstrings and glutes and are staples in the athletic community. Besides the performance enhancing benefits of sprints, they accelerate fat burning through their ability to rev up the metabolism, build muscle and by preventing muscle from catabolizing. It’s easily one of the most effective singular movements the human body can do. The key is to perform them safely, hence why I stated “Hill Sprints” not track sprints. Hill sprints put you on an incline, force your body position forward (loading up the posterior chain) and typically have you running on a softer surface, all of which will keep the body safer and healthier than trying to run at 100% effort on a flat track. The incline will slow you down, naturally, which limits you getting too excited for your own good.

There are many ways to go about programming this exercise.
Try 30 seconds on, 90 seconds-2 minutes off.
20-30 yard sprints, resting 1-2 min.
Or you can even go higher intensity by doing an EMOM of 10 seconds bouts performed every minute on the minute for 8-10 rounds.

Finally we have farmer carries. Carries are a stable in the strength community, yet aren’t done very often in most big box gyms. They need to be introduced more regularly in the “every-day individuals” training plan, in my humble opinion. This exercise is relatively safe and straight forward. Pick up weight and walk. Caveman style. Nothing fancy about it. Because the whole body is working, from your feet to your traps, you can expect a rather large signal to be sent to the nervous system. When our nervous system is highly engaged, this means a lot of our muscles are being called upon to work, which means good things for body recomposition.

To keep performing this exercise simple, try either walking with a dumbbell in each hand (traditional farmer walk) or 1 hand at a time (suitcase carry).
Pick a weight that you can walk with for 40-60 seconds. Drop the weight 5 seconds or so before complete failure.
Perform 4-6 sets. Rest 2 min between sets. The strength and muscle you quietly obtain from this exercise will assist in burning off fat and giving your body a fitter stronger look, along with assisting you in the other exercises you perform.

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DMD Diamond is one of the few blockchain projects governed by the community only. The original creator of DMD disappeared a few months after its launch in 2013. Since then a small team of developers and enthusiasts maintain and evolve the code and adjust the vision for the coin. Bitcoin Diamond came to life in 2017 as a blockchain aiming to be a more secure than Bitcoin. The fork implements a different proof-of-work algorithm that is supposed to be better suited for deterring attacks on the network than Bitcoin. It additionally segregates transaction signatures from the 0n-chain transactions, making it able to process more contracts per second than Bitcoin. Bitcoin Diamond’s current share of the entire cryptocurrency market is 0.00%, with a market capitalization of $ 9.37 Million.

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