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Hey everybody Scott Yonehiro here and like I promised you, I'm going to show you my top 3 compound body movements, full body exercises to help you shed fat, torch away that unwanted toxic water in your body and help you build lean muscle.
The first one we are going to show you right now is going to be the push-press, Which is an awesome exercise. It combines the squat with a military press for the shoulders at the same time.
Now I'm going to have Marcia here show you how it's done. OK notice how Marcia is coming down deep into the glutes affecting her glutes, affecting her quads and hamstrings and pushing her heels into the ground with a tight core. Pressing from the shoulders activating the top of the body, chest, shoulders, delts, triceps and really getting that full body exercise in. Let's do two more of those: One, and two.
And that's the push press, now Marcia is going to go over without any rest into the second exercise, which is going to be a plank combination with mountain climbers.
Now when utilizing the plank you want to be able to make sure that you maximize the most that you can out of the exercise by sucking in your abdominals by bringing the bellybutton in close to the spine and holding it there but remember to breathe freely through the lungs.
OK let's go ahead and hold it there for a ten second count. And then you are going to do 10 mountain climbers so let's go with the mountain climbers. 1...2...3...4...5 good! 6...7...8...9...and 10. Now hold that plank again. We're going to hold it for a 10 second count sucking in the stomach creating that vacuum tight enough that you reach that inner abdominal layer.
Holding it and then another 10 mountain climbers. Let's go, 1...2...and while you're doing this you want to squeeze your abdominals, get it really tight in there but breathe freely through the lungs. You never want to stop breathing nice and deep with this exercise.
Awesome! And you can do this for about 2 or 3 repetitions that way and then bring it back on up.
Now the 3rd exercise that I would put together in this series would be the good old heave hoe's. You're going to want to take a weighted medicine ball or a plate. A 25 pound plate or so depending on your strength and your experience with working out and we are going to do a heave hoe starting with a wide stance from the hip all the way straight up.
Now the important thing about this is you are going to want to take it out and up like Marcia is doing right over here. Which is causing her core to light up on her lower back, her oblique's, her abdominals, and she's pulling the ball up.
Even though she's using her arms and her chest and her shoulders, all the power is coming from her core. And it's pushing that ball and pulling it straight up.
And that's going to affect a total body movement by putting all three of these exercises together.
OK so we have 3 exercises, that's beautiful Marcia, awesome!
Good going!
And if we have to come down to 3 exercises for a quick workout to affect the whole body and once again to torch fat, get rid of unwanted water weight from your system and build lean muscle those would be the three.
One would be the push press, second would be the mountain climber with plank, third would be the heave hoe's
Thanks for watching our video.
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The Fastest Way to Lose Weight - to Lose 8 - 10 Pounds of Visceral Fat On Your Belly in 10 Days - to Put Together An Intense Circuit Workout - Day Body Transformation Program - Supplement Review - Workout For Women | Skinny Thighs and Sexy Legs - Trainer Burbank | Scott Yonehiro - you liked this video and would like to receive our 7 step instructional video series on how to lose 8-15 pounds in as little as 10 days, go to our website at www.BallisticBodyFitness.com , fill in your information and get ready to be fit.
Avoiding fat for healthier eating
While some fat in the food regimen is necessary, and it would be a mistake to try to eliminate all fat from the food regimen, most people simply eat too much fat. Cutting back on fat is an important part of creating a healthier food regimen and lifestyle.
There are a number of good reasons for cutting back on levels of dietary fat. Those reasons include:
Ø Lowering levels of dietary fat helps in weight loss and weight management. Fat contains twice as many calories per gram as protein and carbohydrates, so eating less fat usually means consuming fewer calories.
Ø Lowering fat has been shown to decrease the risk of heart disease. Dietary fat, particularly saturated fat, has been implicated as a factor in heart disease and elevated cholesterol levels.
Ø A low fat food regimen may help to reduce the risk of some forms of cancer. Although this matter has not been totally settled, there have been numerous studies which indicate that a food regimen low in fat can keep certain cancers at bay.
Ø And of course eating fewer high fat foods means that you will be able to enjoy many more low fat alternatives, similar to vegetables, fruits and whole grains. Since these kind of foods tend to be nutrient rich and low calorie, they can be enjoyed guilt free.
Lost 48 pounds in one month just by eating your soup for dinner!
Of course cutting back on dietary fat is easier said than carried out, so we now have compiled the list of tips for low fat healthy eating to help you get started.
Lost 48 pounds in one month just by eating your soup for dinner!
ü In place of spreads like peanut butter and full fat cream cheese, use lower fat alternatives similar to low fat cream cheese, jellies, jams, fruit spreads, apple butter, mustard, low fat margarine, or low fat mayonnaise.
ü Use high fat foods as an occasional treat, not as a dietary staple.
ü Use reduced fat or nonfat salad dressings whenever possible. When eating out, request the salad dressing on the side so you can compare the amount used.
ü .Instead of butter or sour cream, top baked potatoes with plain nonfat or low fat yogurt. Other delicious baked potato toppings include steamed broccoli, cottage cheese, salsa, low fat cheese and low fat or nonfat sour cream.
ü Get creative with seasonings to add flavor without adding fat or calories. Garnishes like lemon juice, herbs, salsa or green onions are great toppings for vegetables and salads.
ü Use high fat toppings sparingly. For instance, instead of using a tablespoon of blue cheese salad dressing, try using only a teaspoon.
ü Avoid full fat dairy products whenever possible. Using skim milk or 2% milk instead of whole milk can make a huge difference in your daily fat intake. Likewise, low fat alternatives to ice cream, such as frozen yogurt, provide all the flavor and none of the fat.
ü Low fat cheeses also provide a great alternative to full fat varieties. Most varieties of hard cheeses are available in low fat versions.
ü Use low fat varieties of popular snacks. Ginger snaps, angel food cake, vanilla wafers, fig bars, jelly beans, hard candy and gum drops are all excellent choices for a sweet treat.
ü Instead of potato chips, which are very high in fat, choose pretzels, unbuttered popcorn and other healthier alternatives.
In addition to choosing the right foods, the preparation of the foods you buy is very important to keeping fat levels as low as possible. Proper low fat food preparation starts with buying the leanest cuts of beef, pork, fish and chicken, and removing the skin and fat from chicken breasts, legs and thighs.
Broiling, backing and grilling are generally the lowest fat methods for preparing the meats and seafood you buy. Try to avoid frying foods, and if you must fry, try to use a pan that allows the excess fat and oil to drain off easily.
Healthy, low fat cooking does not have to be boring or unappetizing. There are great many excellent recipes for low fat, healthy meals that are easy to make. The most important thing is to be an educated consumer and shop carefully for the healthiest produce, meat and seafood.
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