The notepad: Ahson Naveed
Ahson Naveed, UK-certified owner and head trainer of AnFitness, jots down his six favourite exercise moves, which are sure to whip you into shape — take note!
Stand behind a grounded barbell. Bend your knees slightly, keeping your shins, back and hips straight. Without bending your back, push your hips forward to lift the bar. From an upright position, push your hips back to lower the bar, bending your knees slightly. This move is a sure-shot way to stoke your body into a fat-burning furnace. Just make sure you start the move with a weight where you can manage 10 reps before gradually levelling up to the heart-pumping calorie-vaporising zone.
Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side. One of the key elements of purging your fat stores is taking your body to the limit and 12-15 lunges on each leg will push your quadriceps, glutes and hamstrings to the absolute edge. It’ll hurt, but your super-charged metabolism will thank you later.
It hasn’t earned its name for nothing. Yes, burpees might leave you in a sweaty mess on the gym floor, but this brutal full-body exercise stresses every major muscle group to further spike the hormonal response you’re after. Very few workouts can prime your body for fat burning by working your abs, arms, chest, legs and shoulders all at once — and this is one of them!
Barbell Bench Press
Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep. This move sends your testosterone levels into blubber-burning overdrive by engaging your arms, chest and shoulders simultaneously. The more you push, the more calories you burn with this move.
Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a v-shape with your thighs. With control, lower back to the start position. Keeping it simple and fighting your bodyweight is the ideal challenge to burn fat.
Clean and Press
Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Safely lower your shoulders and drop back to the floor while maintaining a straight back. It works your entire body, it’s intense and (here’s the best bit) it optimises your hormones to detonate body fat. It’ll also push your lactic acid levels through the roof, reducing your oestrogen and better regulating your insulin.
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The notepad: Ahson Naveed
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