OnFitness Magazine - May/June 2020 - 67
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67
W W W. O N F I T N E S S M A G . C O M | V O L 2 0 N O 6 | 2 0 2 0
Any savvy fitness
professional knows
that full-body training
- squats, deadlifts,
bench presses - is the
way to go for those
seeking any number of
goals, be it bulking up,
sculpting, blasting fat,
fighting disease or
flattening the stomach.
When it comes to energy
expenditure, full-body training
yields the most because of the great
number of muscles recruited in
each session. The more muscles
you recruit in one session, the
greater the calorie burn.
You'll burn far more calories
doing a gut-throbbing session of
deadlifts, squats, and pull-ups
rather than the same amount of
time spent on shoulder and triceps
targeted exercises. And abdominalfocused training like crunches is
not the most efficient way to get
the six-pack.
According to a study published
by Southern Illinois University,
subjects performing seven ab
exercises five times a week for six
weeks reported no decline in body
weight, body fat or waist
circumference. A ripped midsection
comes from full-body movements,
namely the following ones.
The deadlift
The deadlift is the mother of all
full-body exercises. It targets
mainly the quads, calves, lower
back, glutes, and nearly every
major muscle group. Not only that,
but this compound exercise boosts
strength and muscle mass by
propelling the release of growth
hormone.
With a barbell on the ground,
position your feet about halfway
under the bar, approximately three
inches from touching it. From
there, squat until your shins touch
the bar.
Taking hold of it with an
overhand or underhand grip,
keeping your back straight and
your spine neutral, lift it by
extending your hips and knees
until you're standing up straight
with your hips and knees locked.
Then slowly lower your torso and
the barbell until you're back in the
starting position.
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OnFitness Magazine - May/June 2020
Table of Contents for the Digital Edition of OnFitness Magazine - May/June 2020
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