You Fit and Healthy - 5 Compound Exercises for Muscle Growth & Fat Loss

Are you looking for big muscles? Or fat Loss? Or both? Whatever your goal is then you have to stick with the basics. Compound exercises are the best not only for muscle growth but also for fat loss.

By using compound exercises you are bringing more muscle groups into play. The more muscle groups you work the bigger jolt to your metabolism( for fat loss) and with compound exercises you can use heavier weights( for muscle growth).

So what compound moves should you always be doing? Well truth be told there are more than five but I'm going to just give you my 5.

Squats (barbell) want to get big you gotta squat. Squats work your quads, hamstrings, lower back and abs. That's alot of muscle working at one time. Not to mention what it does to your cardiovascular system. If your more the fat loss and toning and shaping type don't be afraid of squats. You just need to go a little lighter in weight and higher in reps 8-12.

For the person looking to pack on alot of muscle and get freaky strong heavy weights and lower reps 4-8.

Deadlifts (barbell) I love to deadlift. I get a real charge out of being able to pull that barbell off the floor. Deadlifts will work your whole back top to bottom. Along with your back your legs, abs, delts, traps and forearms will get plenty of work. As with squats adjust your weights and reps to whatever your goals are.

Barbell Bench Presses The king of upper body exercises. Flat Benches get a bad rap sometimes but the fact is if you want that upper body to grow heavy flat benches is key. Middle and lower chest, front delts and triceps are all working during the bench press. Begginers and the hardcore lifters particullarly should concentrate on heavy flat benches. For the toning and shaping crowd I would probably use barbell incline presses more.

Barbell Bent Over Rows Another exercise I love to do. Rows to me are on par with Bench presses as an upper body move. I like to use an underhand grip. This way your hitting your middle and lower back, biceps, forearms and rear delts. This is another exercise both groups muscle builders and toners can make great use of. Adjust your weights and reps for your goal.

Clean and Press Well what do you know another personnal favorite. The Clean and press gets every muscle(almost)in your body working. If you've never done them proper form(as with any exercise) is critical. The only problem with doing the press partof it is it cuts down on the amount of weight you can use. If your a hard core lifter only press every third rep. The press will become more of a push press but that's okay. More power baby! For the toners a great shot to your metabolism.The Clean and Press or just the Clean is a great total body exercise.


There it is 5 of my must do exercises for muscle building and fat loss.


Jag252 You Fit And Healthy