So you want to get abs and you are ready to do what it takes to get them. Even 100’s of sit ups EVERY DAY! Well you don’t have to do 100’s of sit ups everyday to get abs. Actually you may be shocked when I reveal the 3 best metabolism boosting exercises that will help you get the abs you desire.
But first lets discuss what makes an exercise effective at boosting your metabolism. If our goal is to get ripped, we need to burn calories WHILE MAINTAINING OR BUILDING AS MUCH MUSCLE TONE AS POSSIBLE. The second part of that statement is what most people neglect and the main reason most people fail to get the results they want.
Remember that muscle speeds up your metabolism more than any other tissue in your body.
The exercises below burn the most calories, in the shortest amount of time and have the longest, most effective metabolism boosting effects.
Fitness models, bodybuilder and bikini models implement these exercises into their routine because they deliver the most results in the shortest amount of time.
Without further a due…
The 3 Best Metabolism Boosting Exercises
The dead lift is known as the king of building mass because it stimulates so many muscle groups. Any exercise that is effective at building muscle mass is also great for maintaining muscle tone and boosting your metabolism. Remember, one pound of muscle burns 50 calories a day AT REST! This is why I highly recommended you train as if you are attempting to gain muscle. The diet and if need extra cardio will ensure that you do not gain excessive muscle mass and remember, the body will fight you before it puts on muscle. Ladies, you have 17x less testosterone than guys, so I don’t want to hear “I don’t want to get muscular” excuses! Guys try for years to gain muscle and for some reason women think that they can look at a dumbbell and gain muscles. Ladies if you know some secret that I don’t please share!
Ok enough about my rant. Let’s get down to the nitty gritty on how to properly perform dead lifts.
Grab a barbell and load it with weight. Place the barbell on the ground and grip the bar with a medium grip. Firmly plant your feet on the ground, keep your back straight and press your feet in the ground. Lift the barbell up until you are standing up right with your shoulders pulled back. Lower the weight down to the ground while keeping your back straight. Repeat the movements until you complete your set. When dead-lifting imagine you are pressing your feet into the ground.
I would recommend using a lifting belt and straps for this exercise. The belt will help you keep your back straight. Make sure your belt is tight and focus on keeping your back straight throughout the movement. Wrap the straps towards your palms, not away from it. If you don’t have straps, use an alternated grip to lift the bar. With one hand have your palms facing in and with the opposite hand have your palms facing out. This will help prevent the bar from slipping.
It is said that squats separate the men from the boys. Many people avoid squats or do them improperly. Training your legs is essential to getting six pack abs due to the fact that legs are the largest muscles in your body! If you want to burn some serious calories, build your legs up by doing some serious squat based leg routines.
To squat you will need a squat rack and a bar bell. Place the bar bell on the rack at a height you can comfortably lift when placed on your back. Load the bar bell with weight and position the bar on your traps. Balance the bar with both hands and lift the bar off the rack. Take a step back and position your feet in a slightly wide stance with your feet slightly turned out. With your back straight, stick out your butt and lower your hips down as low as possible without curling your back. Look forward and press the bar up with your heels. Squeeze your thighs and gluts at the top of the movement. Repeat until you have completed your set. Remember to control the movement and do not lean forward when lowering the weight. Keep your butt out and lower your hips!
Nothing builds a back wider than pull ups. If you want impressive lats (Latissimus Dorsi Muscle), aka “Wings”, you must do pull ups. If you cannot perform a pull up you can use the pull down machine but I would recommend attempting body weight pull up occasionally. Some gyms even offer assisted pull up machines that will help you build up to body weight pull ups. Once you build up the strength to perform pull ups, you may decide to add weight by using a chain belt.
To perform a pull up, grip the pull up bar with a wide grip. Pull your body up towards the bar focusing on squeezing your shoulder blades together. Once your elbows are at a 90 degree, relax and lower your body back down until you are hanging on the bar. Repeat the exercise until you have completed the set. Do not jerk your weight up and down. Perform the exercise in a controlled motion. You may use straps to perform pull up due the amount of stress placed on your grip.
And there you have it! The 3 exercise that burn the most calories while maintaining and even building the most muscle tone. These exercise should be at the core of your training regime. Ladies don’t think this article was not meant for you. My fiancée, bikini competitor and training partner, Delia also agrees that these are the 3 best metabolism boosting exercises.
Committed to your success,Erick Ruiz Salgado