The workouts are pretty awesome – as I said, I love most of the 50+ exercises in Xtreme Fat Loss.
That being said, there is one exercise I don’t really like.
After I tell you what it is, I’m going to tell you three different moves you could replace it with, and which one is for you.
The Upright Row
The upright row is a fine exercise for someone who has great posture, no shoulder issues, and doesn’t have any problems with over-active upper traps.
Unfortunately, almost everyone who sits at a desk all day at work… wait for it… has bad posture, shoulder issues, and over-active upper traps.
So I’m going to have you replace of the Upright Rows in the program (it’s actually only in the program three days) with face pulls:
Face Pull
Changing the direction of the exercise makes all the difference. By pulling horizontally, we find that people can actually pull their shoulders back and down into the safe and happy position.
Face Pull + External Rotation
For people who have bad posture (forward, rounded shoulders) we can kick it up a notch by adding in some external rotation.
To put it simply, people sit at their desk half way into a fetal position. This exercise is all about opening them up!
You won’t be able to use as much weight as the normal face pulls, but for people with bad posture, it’s a trade worth making. And given that you are doing plently of dumbbell row variations in Xtreme Fat Loss, you can totally get away with going a little lighter and doing the + External Rotation version.
Bent Over Elbows Wide Dumbbell Row
The wide version of the bent over row is essentially a face pull with dumbbells. Again, changing the direction of the pull, from vertical to horizontal, makes all of the difference.
Other Xtreme Fat Loss Moves
Ok so now I’ve taught you one of my favorite exercises from Xtreme Fat Loss (the side press) and I’ve taught you what to do instead of the one exercise I hate from Xtreme Fat Loss (the upright row).
Whether you do the Face Pull (for those with mostly good posture) or the Face Pull + External Rotation (for those with bad posture or shoulder issues), you’re going to be stoked.
Some of the other exercises I really like from Xtreme Fat Loss include Kettlebell Swings, all the variations of pushups and all the variations on lunges and squats.
I think some people will be shocked to find that there are dumbbell curls *gasp!* a few times in the program. Before everyone runs to take away my kettlebell instructor card – look – curls are fine. In fact, I love me some curls as much as the next dude.
A good program should be based on the big bang exercises: Squats, lunges, swings, pushups, dumbbell presses, rows, pulls, deadlifts ect. And there is NO SHORTAGE of those in Xtreme Fat Loss. In fact, it may be more of the good stuff than you’ve ever done before.
So given how wicked intense the program is, some of the exercises are deliberately less intense (from a full body standpoint) to give you a minute to catch your breath. Some of the movements that I didn’t like at first (like the Y-Press) I now see are a deliberate way to reduce the intensity at a specific time.
Enjoy the Xtreme Fat Loss, and enjoy the Josh’s Face Pull Customization!
You are going to feel really awesome to have such a killer, structured, effective plan, and to know you aredoing everything possible to lean up as much as possible in the next month!
Josh Hillis, RKC, CPT, PES, ZMIS
P.S. Just found out that they added another bonus: The Fastest Fat Loss Week Ever. It’s a 7 day program for the most fat you can possibly lose in 7 days, without having one of those stupid rebounds.
P.P.S. I’m going to do a post about what is a really smart, short term, aggressive diet, and what’s flat out stupid. In the meantime, just know that most of the “cleanse diets” fall in the stupid category. The Fastest Fat Loss Week Ever falls into the smart, short term, and aggressive category.
P.P.P.S. I’m pretty stoked that it says “Best Ever” in the title.
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