There are hundreds of different lifts you can incorporate in your routine but which ones really give you the biggest bang for your buck when your goal is fat loss?  It has been proven that by adding muscle your BMR  will increase which means you’ll naturally burn more calories.  Not a bad deal if you ask me!  The bigger the muscle, the more calories it will consume. 

With that knowledge, I am a firm believer that an effective routine for fat loss should include lifts that work the largest muscle groups in your body…and the most muscle groups in your body.  To me, it only makes sense and the results I’ve seen from incorporating these compound exercises into my routine prove it.  Of all of the effective fat loss routines I have personally used, these five lifts have given me the greatest return on my time investment.

1.  Squats

Back, front, overhead, split…the squat comes in a few different, but equally effective, variations.  Perfecting your squat technique can be quite challenging.  If you have never attempted squats, I would highly recommend finding a resource (online, personal trainer, book, etc.) before attempting them.  I recommend this not only so that you will get the maximum benefit but also so that you may prevent injury.  While squats are extremely effective they are also one of the most difficult lifts to perfect.  Take the time to learn them and you will NOT be sorry.  For an excellent online resource for squat technique, check out Stronglifts.

2.  Deadlifts

The deadlift is commonly referred to as the “King of Lifts” and for a good reason!  As with squats, deadlifts are another lift where technique is of great importance.  When done right, it works muscles in just about every major group.  When done wrong, you risk serious injury.  If you’ve had chronic back problems, I would highly encourage you to get clearance from your doctor before deadlifting.   Here is a great interview with Eric Cresseyabout the deadlift.

3.  Pull ups

I think I just heard you groan!  Yes, overhand pull ups (palms facing away) are very hard if you are just starting out.  In fact, if you haven’t been training for a while you probably won’t be able to squeak even one out.  However, the benefits of incorporating pull ups are enormous in terms of functional strength and an improved posture.  If you can’t do an unassisted pull up, your gym probably has an assisted pull up machine.  If you want to set up a pull up bar at home and cannot do unassisted pull ups, you can find pull up bands that will help.

4.  Pushups

That’s right…good old fashioned pushups.   Just to be clear, I’m referring to real pushups and not twitchups (that’s my own term for those that barely bend their elbows and call it a pushup).  Pushups are a great upper body exercise that costs no money to do unless you pay for one of those ‘perfect pushup’ gadgets.  I have actually heard people rave about the ‘perfect pushup’ but I just can’t bring myself to purchase them.  I don’t know why.  Maybe its because the fitness industry is so inundated with ‘gadgets’ of all shapes and sizes.  I have another term for most of the gadgets out there.  That term is ‘coat hanger’.

5.  Dips

The dip is another compound exercise that works almost your entire upper body.  If you aren’t familiar with this exercise and how to perform it, here is a good resource.  It is very possible that if you are just starting, you will not be able to perform unassisted dips.  That’s OK!  Just like the pull up, most gyms have an assisted dip machine (usually the same machine as the assisted pull ups).  If you find dips too easy to perform, you can strap on a dip belt and add weight.

Well, there you have it.  Please notice that in my top five lifts there are no isolation exercises (bicep curls, tricep extensions, etc.).  All of these muscles are worked in one or more of the exercises above.  I’m not saying that isolation exercises are bad by any means but if you are trying to burn fat, they are not the most efficient exercises you can be performing.

I’d really like to hear your favorite lifts.  Just leave them in the comments below!