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Columbus Personal Trainer Article

Sculpt the Body You've Always Wanted by Craig Ballantyne, C.S.C.S. & Myatt Murphy

3 Things You Don't Know About Fat Loss

1. Squats may burn up to three times more calories than previously thought, according to a new study in the Journal of Strength and Conditioning Research. They're also great for packing on muscle. Every workout in our plan features this classic move.

2. Aim to drop 20 pounds this summer and you can look great. Men who set higher expectations lose more weight, report researchers at the University of Minnesota. Stick to the routines on this poster and you can expect to shed 4 to 5 pounds in your first 2 weeks, and 1 to 2 pounds a week in the months that follow.

3. The calories you burn in a 30-minute jog may not matter as much as you think. More important is your calorie loss when you're not exercising. Intense weight training elevates your metabolism for 36 hours. So you lose weight all day, and build bigger muscles. The High-Def Muscle Sequence

By training your major muscles in every session, you'll ignite a surge of fat-burning hormones, for crystal-clear muscle definition from head to toe.

How it works: Perform three sets of six repetitions of the dumbbell clean and press [3]. Then do the barbell squat [1], followed immediately by the dumbbell single-arm row [5]. This pair of moves is a superset; complete three rounds of eight reps of each--that is, three supersets. Next, do three supersets of the deadlift [2] and burpee [6]. Do eight reps of the deadlift and 30 seconds of the burpee in each superset. Rest for 45 seconds between sets. Try this 3 days a week, resting a day between sessions.

The Hard-Body Express Workout

Pick this plan when you have no time. You'll maintain muscle and maximize fat loss--in about 30 minutes a week.

How it works: Perform the deadlift [2], dumbbell clean and press [3], dumbbell squat [4], and farmer's walk [7] in a circuit, moving swiftly from one move to the next. Do eight reps of the first and third exercises and five reps of the second exercise. Do the farmer's walk for 30 seconds. Complete two to four circuits, resting 60 seconds between circuits. Perform this routine 2 or 3 days a week, with at least a day between sessions.

The At-Home Fat Blaster

No gym? Try this weight-free workout. It keeps your heart rate elevated and your fat-burning furnace stoked.

How it works: Start with 15 reps of body-weight squats. Instead of holding weights, extend your arms overhead. Then, without resting, do 30 seconds of the burpee [6] and 10 reps of the single-leg Romanian deadlift [8] with each leg. That's a circuit. Do two to four circuits, resting for 60 seconds between circuits. Do this 3 days a week.

Barbell Squat

Stand holding a barbell across the back of your shoulders with an overhand grip, your hands wider than shoulder-width apart. Keeping your back naturally arched, bend at the hips and knees to lower your body. Push back up to a standing position.

Lower yourself until your thighs are at least parallel to the floor.

Deadlift

Stand with a barbell on the floor in front of you, with the bar over your toes. Bend your knees and grasp the bar with an overhand grip. Keeping your back straight, stand up. Keep the bar close to your body as you lift it. Slowly lower the bar.

Start with the bar against your shins, with your hands just outside your lower legs.

Dumbbell Clean and Press

From the starting position, dip your hips and explode upward, forcefully pulling the weights up. As the weights near your chest, dip under and "catch" them on top of your shoulders. Stand, press the weights overhead, then reverse the move.

Swing your elbows forward so your upper arms are parallel to the floor.

Dumbbell Squat

Stand with your feet shoulder-width apart and hold a pair of dumbbells at your sides. Keeping your back naturally arched, bend at the hips and knees to lower yourself until your thighs are parallel to the floor. Push back up to a standing position.

Hold the weights so your palms face each other

Dumbbell Single-Arm Row

Holding a dumbbell in your right hand, place your left hand and left knee on a bench. Hold the weight with your arm straight. Use your upper-back muscles to pull the dumbbell up and back toward your hip. Pause, then slowly lower the weight.

Pull the weight up so your elbow passes your torso. Burpee

Stand with your feet shoulder-width apart. Bend at the hips and knees to lower your body as far as you can, then place your hands on the floor and straighten your legs behind you. Perform a pushup, then draw your knees back toward your chest until your feet are beneath you, and stand up.

Farmer's Walk

Stand holding a pair of heavy dumbbells at your sides at arm's length. Keeping your body upright, walk for the amount of time specified in your workout. If you're short on space, walk in a circle or figure 8.

Don't lean forward or back. Stand tall and straight throughout the move.

Single-Leg Romanian Deadlift

Stand on your left foot with your right foot raised behind you and your arms hanging in front of you. Keeping a natural arch in your spine, push your hips back as you lower your hands and upper body. Squeeze your glutes and press your heel into the floor to return to an upright position. Complete your reps on one leg before repeating on the other leg.

Keep your knee slightly bent throughout the exercise.

Fitness expert Myatt Murphy, C.S.C.S., is the author of the best-selling books, The Body You Want in the Time You Have, Ultimate Dumbbell Guide, and co-author of The Gym Bible.

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