5 Best Exercises To Lose Belly Fat Flab
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Demolish Flab With These 5 Moves With Beginner Modifications
On today’s episode of Live Lean TV, I’m sharing the 5 best exercises to lose belly fat flab.
How many of these 5 moves that demolish flab are you actually doing?
Let’s find out.
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If you’ve been a long time subscriber of our Live Lean TV YouTube channel, you probably notice I always talk about doing the right types of exercises to speed up your fat loss gains.
I usually refer to these moves as compound or multi-joint exercises.
If you’re a Live Lean newbie, and you don’t know what this means, I want to clear up the confusion.
Or if you know what this means, but are intimidated by these 5 best exercises to lose belly fat flab, I want to give you some clarity on some regressions and easier options.
These beginner moves will still burn a lot of ugly belly fat flab.
What Are Compound Exercises And Multi-Joint Exercises?
So first, compound exercises, also known as multi-joint exercises, are movements that incorporate more of the bigger muscles in the body, during the lift.
The more muscles you are working, the more calories you will burn, thus the more belly fat flab you’ll be demolishing.
Here’s a simple way to remember this.
Training a big muscle group equals a big calorie burn.
For example, let’s take a look at the standing barbell bicep curl.
Sure this exercise looks cool, but it mainly recruits a smaller muscle group, the biceps.
Therefore, the bicep curl does not create a lot of metabolic demand on the body.
This means not very many calories are burned during the lift, or even after the lift.
The same thing is true for crunches.
Remember this.
Training a small muscle group equals a small calorie burn.
Now let’s compare completing a crunch to a barbell back squat.
A squat recruits bigger muscles such as the:
- quadriceps
- hamstrings
- glutes
- core
This creates a much larger metabolic demand on the body, so a lot of calories are burned during the lift, and after the lift.
When I say after the lift, I simply mean it maximizes the afterburn effect, which burns more calories for up to 48 hours after your workout.
You get it?
5 Best Exercises To Lose Belly Fat Flab
Ok, let’s talk about the 5 best exercises to lose belly fat flab.
Exercise #1. Squats
If you’re new and intimidated to load a big heavy barbell on your back, don’t worry.
You can progress your way up to the barbell back squat or the barbell front squat.
Remember, you actually perform this box squat movement every day by simply sitting down in a chair.
Box Squat
You’ll still be demolishing your belly fat flab, even if you only use your bodyweight.
Supported Squat
If you don’t have good balance, simply start off with this supported squat variation by holding onto the a chair, a pole, or even a wall.
Then follow the same movement pattern as if you were going to sit down on a chair.
Prisoner Squat
Once you feel comfortable with that, you can then progress to a non-supported squat such as the prisoner squat.
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Dumbbell Goblet Squat
To add resistance, start off by holding onto one dumbbell to complete the dumbbell goblet squat.
Fixed Straight Barbell Back Squat
You can even use the smaller fixed straight barbell on your back to complete a fixed straight barbell back squat.
Barbell Back Squat
Then you can move up to the olympic barbell to complete a barbell back squat.
Barbell Front Squat
Once you get comfortable with that, try the barbell front squat.
It’s all about progressions.
The most important thing is that you do your squats.
Exercise #2. Deadlifts
Once again, deadlifts may be an intimidating name, but remember this.
You bend over and pick things up every day, don’t you?
That’s the movement of the deadlift.
With progressions, anyone can do the deadlift safely.
Single Dumbbell Deadlift
Start with one dumbbell and complete a single dumbbell deadlift.
Dumbbell Deadlift
Then move on to two dumbbells to complete a dumbbell deadlift.
Fixed Straight Barbell Deadlift
Then move on to the smaller barbells and complete a fixed straight barbell deadlift.
Barbell Deadlift
Eventually build up the confidence to start using the olympic barbell deadlift.
Exercise #3. Presses
Presses are any movement that presses weight away from you.
Push Up
You could start with the push up.
I did a full push up tutorial video here.
Dumbbell Flat Bench Press
You can then progress to dumbbell flat bench press.
Fixed Straight Barbell Flat Bench Press
Then use the smaller barbells to complete a fixed straight barbell flat bench press.
Barbell Flat Bench Press
Eventually progress up to the olympic barbell flat bench press.
Vary the angles to hit different muscle fibers, and you’ll be demolishing your belly fat flab.
Exercise #4. Chin Ups And Pull Ups
Many people consider the pull up the ultimate bodyweight exercise.
Now I know what you’re thinking, “I can’t do that, I can’t even do one pull up”.
Well, once again, let’s regress the movement.
Machine Assisted Pull Up
If you have an assisted pull up machine at your gym, use it.
Jumping Pull Up
But if you don’t have access to an assisted pull up machine, try the jumping pull up.
Jump up to grab the pull up bar, then control the lowering of your body.
Use these techniques to build up strength, and eventually you’ll be doing full pull ups.
Exercise #5. Olympic Lifts
Olympic lifts are more of a category of exercises.
Here are a few olympic lift examples.
Dumbbell One Arm Snatch
Complete the dumbbell one arm snatch.
Barbell Power Clean And Jerk
Complete the barbell power clean and jerk.
These are more advanced lifts.
You’ll see most CrossFitters doing them, which is why most experienced CrossFitters are usually so lean.
This is the part of CrossFit that I actually love.
I do perform these olympic lifts myself, but if you’ve never done them before, I suggest you hire a good in-person coach to cue you through the movements.
So there you have it.
These were the 5 best exercises to lose belly fat flab.
How Many Of These 5 Flab Demolishing Moves Do You Do?
I want each and everyone of you to start doing at least the first 4 of these moves in your workout.
If you’re just going to the gym with no workout plan, you need a professionally designed workout program to follow.
It’s essential to keep you motivated and to keep you on track to get faster results.
My updated Live Lean Afterburn 2.0 workout incorporates these flab demolishing moves into 6 weeks worth of workouts that will get you results, just like it has done for so many of our other incredible Live Lean Success Stories.
Get The Full Live Lean Afterburn 2.0 System To Program Your Body To Burn Fat While You Sleep
Check out the full 6 week Live Lean Afterburn 2.0 here and start Living Lean.
BROWSE MORE EXERCISES TO LIVE LEAN!
Brad Gouthro is the founder of Live Lean TV, a media company focused on helping men and women “Live Lean” 365 days a year. Brad’s programs and content have helped millions of people all over the world learn how to get in shape, and more importantly, sustain it for life.
Legs shouldnt be bent when deadlifting right?
great video
Hi Brad,,,,What exercises would you suggest to get rid of belly fat,,,,
what about lat downs and pull downs ?…. i think they are also effective
to demolish the flab.
thx a lot man you are the man for helping us every day this video is so so
amazing for me thx again
thx a lot man you are the man for helping us every day this video is so so
amazing for me thx again
GYNO
Hi Brad, have you ever trained any women with a diastese recti? I have one
and I was told not to work out!
Tq for the good infos…
i dont wanna lift weights, are pistol squats good for demolishing flab? or
one leg squats whatever u wanna call them. and also would it be also good
instead of presses do like handstand push ups or very deep push ups with a
push up bar. I really dont know about fitness sorry for the long message
Does these moves count as weight training after cardio
Not related at all, but just can’t help. You’ve got some cute, flabby
handwriting over there. XD
Don’t mention it bro!! Happy to be a supporter b lost without ure help here
I love you Brad!!!! Thank you!
Another great video, thanks Brad.
can you do the workout for demolish flab please?
Can you please make a video on how to properly do an effective squat 😉
wow, thanks for this! this was really very informative and helpful. I would
love tutorials on the 5 moves using barbells. I’ve been going to the gym,
have always been curious and interested to use barbells, but am a bit
scared and intimidated by them, so I never dare to use them. I’m worried
about my form, and I fear that if I have the wrong form, I’ll be seriously
injured because barbells are just so big and heavy. If you could do
tutorials on those using the 5 moves with suggestions about what weight to
start with for women and the common mistakes a newbie does when using
barbells that would be so awesome!! Great work! Love both your and Jess’
videos!
Hi Brad, I injured by lower back last year and recovered. But when i
perform squats and deadlifts, the pain kind of comes back. Could you
suggest what should i do here? How could i strengthen by back so that i
will be able to perform compound excercises without any worry?
What is flab?
I am 5ft 2 my weight is 52kg I have a bit of a flat back and a pouche and I
am after the sexy back with a dip justabove the butt…how is that
possible. ..I want to lose weight without losing my curves
Love it! Thanks for including the moves for beginners!
Thanks alot Brad! Ive been eating better and incorporating hiit moves…ive
lost 7pounds so far…pretty pleased…slow and steady wins the race…so
thank you kind sir and all the best!
@brad gouthro
Just curious, what is the circumference of your arms cold and flexed?
Without watching first: sprint intervals, jumping lunges, high knees, cross
jabs in low squat annnnndddd …mountain climbers.
Brad, this is a great vid, thanks so much!
Awesome Job Brad. Thanks Much for the Motivation. I started watching your
videos for the 4 min HIIT cardio and I’ve shed a lot of weight, but my
weight loss has started to curb. How often should I do the Cardio to lose
the weight. I currently do it once a day, after I work out or twice if I
get up early enough. Any Tips?
Awesome video!!!
Hi Brad just got to say I think your videos and your website is truly
inspirational. I hit a plateau in training by myself but now with the help
of a personal trainer and your knowledge, Im moving in the right direction
to achieve my goals. Please keep the amazing videos coming. Massive bro hug
to you all the way from London. Peace
i like your videos and you seem like a good guy but it kind of rubs me the
wrong way how i bought your meal planner, its faulty as fuck and you don’t
even respond to me on facebook or youtube .. you’re jumping dollars to pick
up dimes who knows maybe i would of bought another program but now vince
del monte is collecting your paycheck
Deadlift, Squat, Military Press, Dips, Sprints
Will do!
What about them sprints lol and some good old burpees?
Great stuff, Brad! I’ve been following you since January and have dropped
about 45 lbs. and love living lean! Totally changed my mindset and life.
Keep those videos coming. Thank you!
Hi brad ur biggest fan first one to comment woohoo!
5 Moves That Demolish Flab