3 Techniques For More Results in Less Time To Lose Weight

To end this week I want you to get variety of exercises that work the entire body to a more advanced level.

As mentioned above, full body exercises increase your metabolism while working the muscles of the abdomen. Previous mind as I wrote about abdominal exercise for beginner and intermediate levels.

These 3 full body exercises to lose belly fat are more advanced and help you lose fat much faster than doing crenches and exercises that only give back and neck pain.

These three exercises require only have a couple of "dumbbells" and can be used together in a circuit training, super set or in addition to other exercises of your choice into your normal exercise routine. If you use them in the same routine I recommend that you make in that order.

Tri-set or circuit

3-4 sets of 8 reps or 30 seconds.

1a. Renegade Dumbbell Rows
1b. Dumbbell Squat and Press
1c. Dumbbell Swings

Then rest of 1 to 2 minutes

Description of exercises

Renegade dumbbell rows

It starts at the push up position with a dumbbell in each hand. Hala a dumbell to your ribs while stabilizing your body with the opposite hand. Keep your body straight and your abs contracted at all times.

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Then rest for 30 seconds to 1 minute before proceeding to the next exercise.

Dumbbell Squat and Press

A shoulder press using the whole body. With the "dumbbells" in front of your shoulders.

Standing with feet shoulder width and body erect. Begin to lower the hips back, bend your knees while keeping your weight on your heels.

The movement should begin in the hips as if to sit on a low chair. No bending the torso, shoulders and chest should be as tall and erect as possible.

When you go down to where you can, push using your feet, buttocks, hamstrings and quadriceps to return to the starting position. Upon returning to the starting position you will perform a shoulder press "shoulder press". Push with your entire foot, not your toe, try to keep improving your toes raised to avoid putting your weight on your toes.

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Then rest for 30 seconds to 1 minute before moving on to next year

Dumbbell Swings

Start with feet shoulder width apart. Flexing the hip with the DB or the KB between the legs, hip spreads rapidly forward with the momentum to the DB or KB is slightly higher than the level of your eyes. Remember that you are using the power of your hips to complete the movement.

Do not force your arms as the same impulse that is created by the movement of the legs and hips to create a pendulum with the weight of the DB or KB. The arms are only going to maintain weight control.

The hip and leg movement is similar to the Dead Lift.

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Then rest of 1 to 2 minutes to repeat the tri-set or circuit 3 to 4 times.

Try it and I assure you'll feel your abs like never before, besides the increase in your consumption of oxygen is equivalent to energy use. You'll burn more calories with these three exercises in less than 30 minutes walk which would burn for 2 hours.

This training is for advanced level. Use it 2 to 3 times per week in addition to your regular training. Also you can use 4 to 5 times a week if this is all going to do for exercise.

You can increase the repetitions as you like but no more than 12 and can decrease the breaks to increase the training intensity.

The photo of the renegade rows DB was provided by Mike Geary Author of The Truth About Abs and

Now you can get your training program here in English and Spanish to get it Click Here.

I hope your week of crunches you liked. Let me know what you think with your comments.