How to do the Best Exercises that Burn Fat

[Music Playing] Okay guys welcome back to another video coaching lesson from YourSixPackQuest.com. I am Vince DelMonte. I want to ask you a question before we talk about the best fat burning exercises. Which muscle group is going to burn more calories? My biceps? Or my legs? Look how small my arms are, look how big my legs are. Which muscle group is going to create a greater caloric expenditure? So let me ask you now, thinking of the exercises as you have been lately doing to try to get rid of your stomach fat, try to get watch for the abs, are your program, the program you are falling right now is it predominantly isolation exercises? Or is it primarily multi join exercises that are working multiple muscle groups in the same movement? But you should know the answer by now. So what I want to do today is I want to talk about the top six exercises and we are going to associate each exercise with the primary movement of your body and when designing an effective fat loss program. You want to make sure you have one or one variation on what I like to call the head of the family tree for each muscle movement. So let us break this off, we will start with the upper body. The upper body is broken up in a four movements. It is broken up in to horizontal push, horizontal pull. What that means is for every pushing exercise you have, you better have a pulling exercise. So if you have four pushing exercises, you better have four pulling exercises and you are going to create the instability in your shoulder joint, that goes for the vertical pushing and pulling range of motion as well. So if you got four pulling exercises above your head, you better have four pulling exercises down or else again you are going to create instability, if not now five, 10 years down the road when you go visit your doctor you are going to have some serious shoulder problems. So let us move to the lower body. Lower body we are going to break up in to two planes and movements as well, we are going to break up in a frontal plane and the rear plane. Whenever I do an exercise in the frontal plane I refer that to as a quad dominant exercise. Whenever I do an exercise on the rear, I refer to that as a hip dominant exercise which is basically anything that works the lower back, the gluts and the hamstrings. So let us go through all those things again, let me ask you, What muscle group are we working when we do a horizontal pushing exercise? Chest, What is the king of the family tree for a chest? Bench press, barbell press whether it is dumbbells on a flat or inclined those are all excellent choices. Next, after horizontal pushing, you have got horizontal pulling. What is the head of the family tree on a horizontal pulling exercise? It can be any variation on a seated row, it can be a bent over, dumbbell row, it can be a one-arm dumbbell row, a Y-grip row, any variation on a rows, the opposite of the chest press. Now we are going to move to the vertical push range motion. Shoulders, what is the head of the family tree on that plane motion? Military press, dumbbell shoulder presses whether they are seated or standing, again you need to have one of those exercises in your fat burning program. Lastly we need to focus on vertical pulling. What is the head of family tree for that one? Y-grip pull downs, Y-grip pull ups, chin ups, close grip chin ups, close grip pull downs, any variation on a vertical pulling exercise that is going to work your laps. So you need at least one exercise from those four planes of motion to create an effective fat burning program. Now let us look to the lower body, this is a little more obvious. What is the head of the family tree for your quads? The squats. What is the head of the family tree on your hips? This might not be as obvious for most people. The head of the family tree for hip dominant exercise is dead lifts, if you are doing it properly, you are driving through your gluts, hamstrings, lower back and that is a glut exercise. Your quad get start working, dead lifts are a hip dominant exercise. So through out the week let us rehearse all that, you should have a bench press, you should have a seated row, you should have a shoulder press, you should have a pull down, you should have a quad exercise such as squat, you should have a hip exercise like dead lifts. If you are hitting all those exercises throughout your week, you are one step closer getting a six pack. The next step is to put those magic money exercises together and that is what I teach you in Your Six Pack Quest Program. So I look forward to helping you and I look forward to seeing your transformation results. We will talk to you soon! [Music Playing]