3 Steps To Lose Fat Fast

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Here’s what’s in today’s newsletter:

• 3 steps to lose weight fast

• The 15 best oblique exercises for a stronger core

• 11 shoulder-saving Swiss bar exercises

WEIGHT LOSS

Slim Down in a Pinch

If you’re even vaguely familiar with health and fitness, you’ve probably heard the standard weight loss dogma more than enough times: Eat your vegetables, be more active, make sure you’re getting enough sleep each night, hit the weights, take this or that “magic” supplement, blah blah blah.

Don’t get it twisted: For the most part, that’s all sound advice (you can probably keep your wallet shut about the diet pills, though). Increasing your physical activity and monitoring your nutrition are sure-fire ways of changing the number you see on the scale … eventually. 

But there are some situations where you need to change your body composition or body weight fast. While health is undeniably more of a marathon than a sprint, there are ways to kick things into high gear quickly. Here’s the science-based guidance behind rapid weight loss.

A MESSAGE FROM BETTERSLEEP

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TRAINING

Core Curriculum

It’s no secret that specifically training your core can carry over into stronger lifts and more muscle growth. Your core muscles transmit force throughout your body and keep you strong and stable — targeting it for training will only make you better at those things. That, in turn, will make you an overall better lifter and athlete.

There’s one problem, though: most general core training focuses on movement in the sagittal plane. In other words, athletes often move back and forth or up and down rather than engaging in lateral exercises that can help make lifts more efficient, strengthen the body holistically, and improve resilience against injury.

Enter oblique exercises: moves designed to target the sides of your torso to make your entire core stronger, more resilient, and more efficient transmitters of force. This article will teach you how to perform 15 of the best oblique exercises, examine the anatomy of your core, and show you how training your obliques can help boost your lifting numbers across the board.

EXERCISES

Neutral Grip Hotel

Working with a barbell fast-tracks your strength and muscle-building goals. They’re versatile and allow you to load a ton of weight so you can train for maximum strength. But the thing about barbells is that they lock your hands — and therefore, your shoulders — into a very specific position and range of motion. If your shoulders need some relief, turn to the Swiss bar.

The Swiss bar, otherwise known as a multi-grip bar or a football bar, provides an array of neutral grip positions to choose from during pressing. It’s compatible with a power rack and squat rack, so you can use it for everything from bench presses to overhead presses.

But this specialty barbell isn’t only good for bench pressing. In the article below, you’ll learn how to use the Swiss bar to train your entire body.

THE DROP SET

Rack ‘em Up

• Make the squat rack the centerpiece of your home gym and crush your fitness goals. Here are our choices for the best models on the market.

• The renegade row accomplishes two tasks at once, making it a versatile and effective training tool. Learn how to do it.

• Bodybuilder Jeremy Buendia focuses on high carbs, an extra meal, and consistency in order to gain mass. Check out the details.