10 Top Compound Exercises to Blast Fat and Build Lean Muscle

Years ago I found myself weighing 250 pounds, constantly squeezing rolls of fat on my stomach, and just all around unhappy with myself in the mirror. Personally, I know what it feels like to suck your stomach in and wonder what it would be like to be shredded. Now, my job as a fat loss and fitness expert allows me to use my empathy and knowledge to train numerous clients and help them achieve unbelievable success in reaching their target body in my boot camps. It takes a lot of work and a lot of training. It has been proven again and again, the best training program for fat loss and lean muscle gain activates as many muscle groups of the total body in the shortest amount of time. While interval training is hands down the best protocol to use during an exercise session to build muscle and lose fat, compound movements efficiently provide total body workouts and give you an amazing boom for your buck in a single exercise.

Compound movements or combination lifts combine two or more movements performed uninterrupted and in succession into one exercise. For example, take two familiar exercises. The squat, which is notorious for its fat blasting and lean muscle packing effects. Now throw in an overhead press and the squat/press compound includes even more of your total body and becomes downright merciless. Simply put, compound movements explosively burn fat and build lean muscle because they activate more muscle in a shorter amount of time. Prioritize your personal workouts with compound movements like these instead of single joint exercises to supposedly “isolate a muscle” and your good to go. Remember this Power Body Reaction:

↑Muscles Involved�”(↑Calories Burnt + ↑Muscle-Building Stimulus )�”↑Fat Lost + ↑Muscle Gain

Confession time. I have a love-hate relationship with exercises like this. Love because of the ridiculous results they provide for fat loss, muscle building, and conditioning. Hate because they turn on that voice in my head saying, “Do you really need to do this?” and wondering whether I’m laying in a pool of sweat or tears every time.

By now your saying “Get on with it. I’m sold. What are these crazy exercises I need to be doing right now!?” Let’s lift veil of suspense. Here is my official top 10 list of favorite exercises in the world for fat loss and lean muscle gain (in no particular order):

Exercise 1 – Power Clean + Thruster Combo – Kettlebells, Dumbbells, Bands, or Sandbags

Exercise 2 – The Swing – Kettlebells, Dumbbells, Med Balls, or Sandbags

Exercise 3 – Alternating Lunge + Curl to Press

Exercise 4 – Mountain Climber Push-ups – Valslide or Bodyweight

Exercise 5 – Woodchopper – Dumbbells, Kettlebells, Med Balls, Bands, or Sandbags

Exercise 6 – Kettlebell or Dumbbell Snatches

Exercise 7 – Turkish Get-Up + One-Arm Dumbbell Chest Press

Exercise 8 – Burpee with Overhead Press

Exercise 9 – Med Ball Snatch-Slam Combo

Exercise 10 – Single-Leg RDL + Row – Kettlebell or Dumbbell

Use my advice jack up your training by introducing these 10 powerful compound exercises we use in my boot camps to work the total body. You are guaranteed better results in less time by consistently employing these movements into your workouts. Of course it’s ultimately up to you to do what it takes to take your training and your body to the next level!


Lou Kristopher, CSCS, RKC is a Walnut Creek personal trainer and body transformation expert who helps his many clients discover their best shape ever by burning pounds of unwanted body fat and gaining muscle using cutting edge training techniques. Qualify for a free 1-week trial at Power Body Boot Camps by visiting

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The Complete Guide To Live Healthy & Ways To Increase Your Life Span

Nobody that is sane wants to die. Throughout history people have tried all kinds of different things to cheat death. The problem is that unless some miracle breakthrough comes around the corner that makes us all immortal, everyone is going to die. The key is to increase your life span as long as possible. There are things that we can do to increase our life span. Here are a few suggestions that have been proven to help promote a longer healthier life.

Own a pet. Studies have shown that people that own pets live longer than those who don’t. Many believe this is due to the companionship that a pet provides. It is better to own a more active larger pet, like a dog or a cat. This forces the owner to do things that will increase the health of the pet, and likewise their own personal health.

Do challenging puzzles. Studies have shown that people that do logic puzzles, like a crossword or Sudoku live longer than those who don’t. Researchers believe this is due to the fact that the puzzles will stimulate the brain and prevent the deterioration of brain cells that happens naturally from aging. It is important that the puzzle is challenging and logic based. Other puzzles don’t produce the same results to increase your life span.

Take your vitamins. Studies have shown people that take vitamins generally live longer compared to people that don’t take vitamins. Although some dispute these studies as they correlate with developed nations versus developing nations, the evidence remains that taking a good multivitamin will increase your life expectancy. Multivitamins serve as filler to your diet for nutrients and vitamins that your body requires but that are lacking. A good multivitamin will help a person avoid illnesses. It is also important to the development of a child under eighteen and for mothers before they get pregnant to take a good multivitamin to provide all the nutrients that a body needs.

Floss your teeth every day. The leading cause of death in many developing nations can be linked to diseases that start due to oral hygiene. The lack of dental health has real health impacts later in life. People that not only brush their teeth everyday but also floss will add an estimated two years onto their lives.

Exercise vigorously at least three times a week. People that do vigorous cardiovascular exercise at least three times a week are expected to live an estimated three years longer than those who don’t exercise. Exercise helps people to lower their weight, and avoid many weight related diseases. Also, studies have shown that people that continue to exercise when they are older have much lower chances of having heart disease.

Drink water. Drinking water has been proven to have many benefits in our everyday life. Many Americans don’t drink enough water in their daily life. This lack of liquid hurts their body’s immune system, and also doesn’t allow the body to function at its highest level. In addition to helping in everyday health people that drink sufficient amounts of water live longer than those who don’t.

Don’t smoke. Smoking significantly cuts down on a person’s life expectancy. There are countless cancers and other deadly diseases that are associated with the use of smoking tobacco. It is estimated that a person that smokes cuts their life expectancy down by at least ten years.

If people will develop healthy habits, then they will be able to reap the rewards in a longer and healthier life. Many people are speculating that it is only a matter of time before scientists are able to develop a fountain of youth like drug that will extend the lives of human by tens if not hundreds of years. Until that time it is important that we all have habits that will extend our lives for ourselves.

For more info on women’s multivitamins, visit

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Proven Advice To Lose Weight And Get Rid Of Flabby Arms Fast And Easy – By An Expert

You know that upper part of your arms you dread showing off? If you dread showing them off, you probably have what is known as flabby arms. Avoiding going sleeveless, especially during the summer months, is just one of the things that accompany the embarrassment of flabby arms. But if you have flabby arms, chances are that you also have flab elsewhere. Flabby arms and additional fat on other parts of the body go hand in hand. In order to get rid of fat on one part of the body, you have to work on the entire body.

One way to get rid of body fat and flabby arms is by swimming. Swimming is one of the best overall body aerobic exercises that exist. You are consistently moving all parts of your body, especially your arms. Another aerobic exercise that helps get rid of flabby arms is use of the elliptical machine. If you do not own an elliptical machine, you can surely find one at your local gym. You are able to work off those flabby arms by gripping the handles while on the machine. For more resistance, focus on moving your lower body by pushing harder with the handles. You will still be able to burn fat and tone your arms.

If you prefer to be outside, running may be more ideal. You may also want to do a combination of running, jogging, and walking to get rid of flabby arms. Using light weights while performing these exercises will tone up the arms extra fast, and you will lose more fat by burning more calories. Jumping jacks, walking in place with weights, cycling, and dancing are also great ways to burn off body fat and tone up flabby arms.

Unfortunately, it isn’t all about exercise. Successfully getting rid of flabby arms also means eating healthier. However, you should be aware of the fact that eating healthier does not necessarily mean you should eat less. But, you should also use common sense. The calories in a hot dog and the calories in a large bowl of fruit are not usually the same amount. If you do prefer to eat more, it would be best to eat more fruits and vegetables. As a matter of fact, for elimination of flabby arms, everyone is recommended to eat up to six times per day at two to three hour intervals. This should be done to prevent overeating. Eat whatever you want as long as it does not contain too much grease, sugar, bad carbohydrates, and calories. Fast foods, candies, sodas, white breads, pastas, and fried foods should be avoided as much as possible when focusing on eliminating flabby arms and body fat.

Remaining consistent will ultimately help you reach your weight goal. There will always those times when everyone accidentally misses a day at the gym and/or overindulges in something they wish they had not. Do not let those instances be the ones that cause you to give up. Everyone gives in from time to time, it’s just part of the battle. Just pick yourself up when those mishaps occur. The biggest importance of losing weight while ridding those flabby arms is consistency and overall, belief in yourself that you will achieve what you set out to do.


You need to eat, but just do not overdo it. That’s where a good weight loss system can help you. At There’s a great product review on a system that can help you on your way to fabulous looking arms and the body you always wanted. Use your better judgment when choosing your meals and you will do just fine. As long as you are persistent, you will have fabulous looking arms in less time than you think.

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