Let’s discuss the only exercise you’ll ever need to do to burn fat (kinda)

(I put ‘kinda’ in brackets for all the PT/fitness police reading this… go away!)

If I was only allowed to do 1 exercise for the rest of my life, what would it be?

Well, that depends on my goals.

My goals are:

– Body fat loss
– Muscle gain
– Strength gain

I would undoubtedly choose ‘Deadlifts

I’m pretty sure people are probably fed up of hearing about deadlifts!

People would rather be told there is some super-secret exercise like Single-leg, Bosu-ball squat to curls to presses whilst holding your tongue out and crossing your eyes.

People don’t like simplicity, they want complexity.

Because complexity has intrigue surrounding it.

Although here’s what reality looks like when you apply this logic to training:

SIMPLICITY = Deadlifts
People don’t do them because, well, ‘they’re boring’, nothing special and not the magical answer you want to hear.

COMPLEXITY = Single-leg, Bosu-Ball squat to curl and press
People like this answer because it’s ‘different’, unique, intriguing and sounds like it’s going to fix all your problems. Yet they never will do them because, well, they’re too COMPLEX and difficult!

You get my point?

If it’s simple, we think it’s boring!
If its complex, we like the sound of it, but never do it because it’s too hard!

So then there is ZERO action taken.

This is the same with nutrition.

Eating a balanced diet with good amounts of protein, fiber and practicing moderation is not what most people want to hear…

‘DRINK THIS SHAKE’ / ‘TAKE THIS PILL’ – “Ooo now that sounds interesting! I’ll give that a try”

LIES seem to sell better than the TRUTH. 

But before I get myself into trouble by going off on a rant, let’s move on…

Back to DEADLIFTS!!!

I could list 100 benefits of the deadlift. But let’s be honest, no one would read that, so here’s 6 simple Deadlift facts to get started:

1. Deadlifts work the most muscles in the body
If you want to build muscle, Deadlifts are a great way of hitting a lot of muscles in just 1 movement (Hamstrings, quads, glutes, lower back, abdominals/core, upper back, forearms)

2. Deadlifts arguably burn the most calories.
Besides doing a quadrillion burpees, deadlifts are one of the best ways to burn fat. This is because of the amount of muscles used. Muscles are the engines of our body, the more engines working/switched on, then the more fuel (fat) will be burned.

3. Deadlifts give you a great ARSE!
Your hamstrings and glutes will get firm and tight. Enough said! 

4. Deadlifts Increase Sexiness by 23156%
Guys like nice glutes on girls… Girls like nice glutes on guys. Basically you’ll be off the charts on your partner’s sex-o-meter.

5. Lower back problems?
Most likely because your body is weak in certain areas. Deadlifts will strengthen your hips, lower back and abs. Focus on strengthening your body, and otherwise your muscles and joints will naturally become weaker over time.

6. MEN – If you like being a man and want more TESTOSTERONE… Deadlift!!! Deadlifting boosts your testosterone dramatically. Testosterone is a hormone which helps to build muscle, lose fat and gives you a super strong libido!

LADIES – Don’t worry, women produce 20 times less testosterone than men. So please don’t worry, it’s impossible for you to build anywhere near as much muscle as men (without the use of anabolic steroids). So ladies, deadlift and get lean and toned 🙂

To summarize:

If you’re going to the gym and not seeing results, whether you’re trying to lose fat, build muscle or both. Start implementing more compound exercises like Deadlifts and focus on getting strong on them with good technique.

Here’s a basic demonstration of a conventional deadlift.

– Start with 3 sets of 4-6 reps
– Go light enough to keep a flat back and good posture throughout the set
– Once you can get 3 sets of 4-6 reps easily whilst keeping good form, increase the weight by 2-5kg.
– Build up to the 3 x 4-6 reps again with the new increased weight

Owner of Raise The Bar Liverpool

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