“The 5 Essential Compound Exercises
—for Maximum Weight Loss”

Here is a story that may be familiar to you...

When I was younger and just getting starting in my career, I found myself an extremely demanding job where I worked upwards of 60 to 80 hours a week and traveled extensively. As you well know, it easy to develop bad habits under stressful circumstances and—beint so short on time as I was-I turned to fast food.

I gained 30 pounds in just a few short months!

I couldn't believe it... Up to that point in my life I had managed to stay thin and reasonably fit. Looking in the mirror was really getting my down so one day I decided I needed to do something fast!

I Faced Some Serious Challenges

• My schedule was unbelievably busy
• I practically lived in hotels but not necessarily nice ones with gyms
• My hotel rooms didn't have kitchens so I had to eat out most of the time

The solution I found was almost magical!

What I finally discovered were these five exercises which, when used together, will work all of the major muscle groups in your body. Better still, they can all be done with lightweight, inexpensive, or makeshift equipment (if any is needed at all).

The effects on my metabolism were immediate and dramatic. So to guaranty myself the results that I wanted, I started ordering healthier choices from the resteraunt menus... But that is for another article.

The Results?

I lost all the weight faster than even I thought possible—while living out of hotels—without making any sacrifices in my career!

The Exercises:

Crunches

I'll put this one first because it is also pretty darn obvious. Strong abdominal muscles are essential not only for good posture but also your ability to perform other exercises.

There are volumes written about ab training and you can choose whatever suits your tastes.

For me, I use a simple floor routine that has served me well throughout the years. When I'm feeling more ambitious I might do a video designed by a professional trainer to break the monotony and hit different parts of the muscle group.

Important Warning about Crunches

Exercising your abdominal muscles alone will NOT give you washboard abs. For that you will need to lower your overall body fat level. Since the most effective way to do this is to work your entire body, please read on!

Pull-Ups

This exercise may be difficult to do at first but is well worth the effort to work your way up to. Your back and biceps will quickly show improvement.

If you are just getting started or don't have access to a pull-up bar then there are a couple of substitute exercises you can do depending on the equipment available.

• Bent-over-rows require something heavy like dumbells, milk jugs full of sand, or even refrigerator packs of diet soda!
• Lat Pull-Downs can be done with an inexpensive band and are surprisingly effective

Deadlift & Squats

For your lower back, legs, and posterior chain in general.

Military Press

Grab a couple of heavy things, one in each hand. Start by holding them just above your shoulders then extend your arms up... then lower them back to your shoulders.

Military press can also be done with a bar but you will be missing out on working some stabalizing muscles if you do it that way. I recommend simple dumbells.

Dips & Push-Ups

For your chest and arms.

How Much is Too Much?

If you are new to working out then start by doing each of these exercise once per week. You can do them all in one day OR make it a habit by doing one each day. I prefer the later.

Twice per week is optimal but more than that will not give your muscles sufficient time to recover and could result in injury.