When I first started working out at a local gym, this gym trainer asked me to perform plethora of exercises.Out of which today I realize some exercise are of not much use. But again there are some fundamental exercises that cannot be avoid by any chance! Here is my list if Top 5 must do Exercises for Fat loss and Muscle Gain.
1. Squats
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| Must do SQUATS |
- Squats are one of the best exercises for Fat Loss and huge Muscle gain for your legs
- Standing with feet shoulder width apart from each other toes slightly pointing outwards
- Push your hip back while bending from your waist. Remember to keep your back straight
- Now start bending from your knees and , keeping your back straight all the time. Also stretch your chest outwards
- Do not let your knees go further than your toes, this will put excess pressure on your patellar tendon and ligament in the knee. And can further damage it
- Best practice is to always look straight ahead, and keeping your upper body tight all the time while performing the movement
- Feel those burning muscles, let the lactic acid flow through your legs. You have started your Fat Loss and Muscle Gain
2. DeadLift
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| DEADLIFT |
- Bend down to hold the bar keeping it above the center of your feet
- Hold the bar about shoulder width apart with overhand or mixed grip
- Keep your feet slightly more than shoulder width apart and pointing a little outward
- Raise hips until you feel tension in the hamstring
- Now push the floor with your legs
- Always keep your Head, and complete spine inline, try to look forward
- Lift your chest without squeezing your shoulder blades
- Never round your back while performing the movement, always keep it straight
- Try to keep the bar close to your body starting from knees, thighs until hips and knees are locked
3. Military Press
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| MILITARY PRESS |
- Keep your feet shoulder width apart, pick-up the bar from the floor or from the power rack
- Grab the slightly more than shoulder width, use over grip
- Get the bar on your upper chest, now start pushing the barbell up keeping your upper body tight and chin-up
- Once you reached all the way up slowly lower the bar down as you raised it up
- Military Presses help you to shred that extra fat on you shoulders and growing huge muscles
- Repeat...
4. Puss-ups
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| PUSH UPS OR DIPS |
- Lie on the floor keeping your palms on it and shoulder width apart
- I will suggest to keep your feet close to each other but you can adjust the distance between them according to your comfort not exceeding much
- Now remember to keep your head, spine and legs in a straight line. Think of you body as a long straight line
- Now push the earth with your hands, do not bend from your waist or knees. Always keep them straight
- If you have problem doing push-up try squeezing your abs/core it can make a big difference to your push-up
- Now repeat...
5. Chin-Ups
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| CHIN UPS |
- Grab a chin-up bar with an underhand grip
- Your hands should be about shoulder width apart
- Now pull your whole body by your hands until you touch your chin to the chin-up bar
- Repeat...
That's it! These are the five must do exercises for weight loss as well as muscle gain.
You can have a great strong body just by designing your workout around these easy 5 exercises.
If you have any query or problem regarding these 5 exercises or any other fitness related issues, feel free to ask here.
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