7 NEXT LEVEL Exercises to INCINERATE FAT and ADD LEAN MUSCLE

As a former fat kid and a current fat loss expert who has helped hundreds of people lose thousands of pounds of fat, I know a thing or two about exercise selection. I am constantly asked what are the best exercises for fat loss and muscle gain.

I’ll keep this as basic as I can for you. The best exercises for fat loss are also the best exercises for muscle gain. These exercises all have one thing in common: they provide a UNIQUE challenge to your body AND recruit as many muscles in your body as possible.
Both the scientific research and the real world case studies have shown that total body workouts are superior for maximal fat loss and muscle gain. But let’s take this one step further…
Let’s dramatically accelerate results by preferentially selecting TOTAL BODY EXERCISES within each TOTAL BODY WORKOUT! For example, squats are well known for being one of the best muscle-builders with a serious a fat incinerating effect. However, the squat goes from good to amazing for changing your body for the better when you make it a combination movement by adding a row or press to each squat rep. It’s obvious that you can reap more benefits this way since you have now involved your upper body into the king of lower body exercises.


It’s as simple as the NEXT LEVEL BEACH BODY Equation below:

Performing Total Body Exercises Within Each Total Body Workout 
More Muscles Involved =
More Calories Burnt + Greater Muscle-Building Stimulus =
Greater Fat Lost + Greater Muscle Gain

I must be honest in that I have a true love-hate relationship with the following movements I am about to share with you. Love because of the unparalleled fat-incinerating, muscle-building results they provide to help maximize my Beach Body. Hate because they kill me every single workout by leaving me in tears while in a pool of my own sweat. In other words, these are not for the weak of mind, body, or soul!

Without further adieu, here is the official top 7 list of my favorite exercises in the world for NEXT LEVEL fat loss and lean muscle gain:
Exercise#1- SL Squat Thrust
Exercise#2- The Swing- Kettlebell
Exercise#3- Lunge-Curl-Press
Exercise#4- The Chop- Med Ball
Exercise#5- Kettlebell Snatch
Exercise#6- DB Thruster
Exercise#7- Squat 2 Rotational Press


Here’s a great Next Level highlight reel of the above exercises so that you can add them to your own training routines for better results:

http://www.youtube.com/watch?v=aKDrzdLq7F0


Well I hope you take my expert advice and jack up your training with these 7 deadly total body combination exercises. I guarantee you better results in less time by regularly employing these movements into your workouts. Of course it’s now up to you to take your workouts, and your body, to the Next Level.


I’ll be sharing some more great exercises for those specific trouble spot areas (e.g. legs, butt, abs, chest, arms, etc.) that are holding your Beach Body back in the days to come!

Yours In Fitness,

Steve Krebs

Next Level Beach Body Boot Camp
http://www.nextlevelbeachbodybootcamp.com/


P.S.- Check out the Next Level Turkey Giveaway Press Release @:
http://www.free-press-release.com/news/200811/1226940267.html

Holiday Beach Body Boot Camp.....

Starting December 1st will be a special 3 week version of the Next Level Beach Body Boot Camp! It is going to be INTENSE, FUN, and full of Holiday Cheer!



This special holiday beach body boot camp is going to really focus on dropping body fat during the most dangerous weight gaining time of the year!



Sign up now @ http://www.nextlevelbeachbodybootcamp.com/!



If you can't make it, check out the blog and follow along at home with the videos I will be posting!



Yours In Fitness,



Steve Krebs

How To Build the Ultimate Next Level Circuit Training Workout For Fat Loss

In the past, the cornerstone of most resistance training workouts has been performing exercises in a straight set format, A.K.A- Body Building. Basically, this means you perform a certain number of reps for a given exercise or you perform as many reps as possible for a given exercise and then you rest anywhere from 30 seconds to five minutes based on your training goals before repeating this set a certain number of times based on your goals. This form of training is based solely on body building. For more of a fat loss and lean muscle gain emphasis shorter rest periods are ideal. For more of a strength or power emphasis, longer rest periods are prescribed.




So, what’s the problem with this format? Well, though straight sets are extremely easy to comprehend for people new to fitness, they are also an extremely inefficient way to order your exercises. In most gyms you’ll typically see someone perform three sets of 8-10 reps for let’s say the Bicep Curls. They perform 10 reps, go to the water fountain, talk with some buddies, watch a couple of highlights on ESPN, and then walk back to the curl bar to hit up their second set. In general, most people, guys in particular, tend to take about 3-5 minutes between sets. In the case of three sets of 8-10 on Bicep Curls that means it would take up to 15 minutes to complete only one movement pattern. That means you’d need at least in hour to perform four different exercises!




A much more effective and time-efficient approach to ordering your exercises is utilizing the alternating set format. Here you’ll perform one exercise, rest for a short period of time, then perform another non-competing exercise, rest for a short period of time, and so forth. Alternating sets allow you to work different areas of your body when you would otherwise be resting with the straight set format. Plus, by working another area of your body with a non-competing exercise you allow your body to recover from the previous exercise(s). The result is improved training economy and density: more work accomplished in less time, the cornerstone of any sound fat loss program. There are several ways to perform alternating sets outlined below:


Supersets: Alternate between two different non-competing exercises (e.g. upper body and lower body such as push-ups and lunges)


Trisets: Alternate between three different exercises (e.g. push, pull, and lower body such as push-ups, rows, and lunges)



Circuits: Alternate between four or more different exercises (MOST EFFECTIVE FOR FAT LOSS)



Though supersets and trisets are excellent alternating set options, I believe circuit training is by the far the best option time and time again. To demonstrate why, let’s examine my favorite circuit training template using timed set intervals:




The 30-10 Five Exercise Circuit: You will alternate between 30 seconds of work and 10 seconds of rest for all five exercises in the following 5-minute circuit:

Exercise#1- Squats
Exercise#2- Push-Ups
Exercise#3- Mountain Climbers
Exercise#4- KB Swings
Exercise#5- Low Abs

Perform this circuit up to four times for a 20-minute total body fat burning workout.
Basically, in the same 15 minutes that it took to get in three sets on the bench you could have gotten in three sets of five different exercise for a staggering total of 15 work sets! Plus, the intensity on each exercise will be just as high as in the straight set format because in this five exercise circuit you will have full recovery with over four minutes before you return to any given exercise (just as you did with the straight set format described earlier).







To recap, the key to creating the optimal hormonal environment for fat loss is to perform each exercise with maximal intensity while separated by brief rest periods in order to accumulate a high volume of total body work in the shortest amount of time possible. Circuit training provides for the best of both worlds and is thus simply unmatched for simultaneously maximizing fat loss and lean muscle gain. Use the following template I use with my many boot camp clients for some killer, yet simple fat loss circuits:




Exercise#1- MB Squat 2 Press
Exercise#2- Push Up
Exercise#3- Frankenstein Squat
Exercise#4- MB/KB Row
Exercise#5- KB Swing

Here’s a workout video showing you a great circuit you can perform anywhere:

http://www.youtube.com/watch?v=iAqVho-d0D0

I’ll be sharing some more great circuit training workouts from my boot camps in the weeks to come!




Next Level Beach Body Boot Camp
www.nextlevelbeachbodybootcamp.com




Yours In Fitness,

Steve Krebs