Phil The Fatburner here, and in this video I’m going to talk about the best exercises to build muscle and burn fat. Any good gym programme or any good gym session should always start with big compound exercises first. Compound exercises are exercises that use multiple joints and multiple muscles.

Compound exercises are a lot better for building strength, because the more muscles we use on the more joints, the more weight we can move, and the more weight we can move, builds more muscle. Compound exercises are also great for fat loss too, because the more joints and the more muscles that we use, the more calories that we burn as well. So every gym session should start with compound exercises first.

For lower body, the best compound exercise to do, is going to be, squats, dead lifts, lunges, leg press, step-ups. They all use multiple muscles at once. For your upper body sessions, the best exercises to do are going to be bench press, pull ups, shoulder presses and any sort of rowing exercises.

One of the biggest mistakes I see people making in the gym, is prioritising isolated exercise over compound exercises. So, isolated exercises are exercises where you only use one joint and one muscle at a time, so those sorts of exercises for your lower body would be, ham string curls and leg extensions, or kick backs. For your upper body it’s going to be exercises more like bicep curls, tricep push downs and exercises like those.

I’m not saying that those are bad exercises to do, but you should always be starting your session with big compound exercises, and then if you have time and you want to do extra, you would then do your isolated exercises after that. So the best exercises for fat loss and for building muscle, compound exercises first, then after you do all your compound exercises, you’re then either going to do isolate exercise or move onto more circuit and cardio type training after that.

That’s it for this training video, hope you’ve found that helpful, and I’ll chat to you next time.