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Aug 2

Weight loss: THESE three moves will help you shed pounds fast –

While getting in shape doesnt take place overnight there is a quick way to slim down.

For those wanting to look and feel good in a short space of time this summer, Chris Wharton, Co-owner and Director at Better Body Group, has revealed how.

He said: The people you see looking ripped on their holidays get that way by carefully structuring their training plans, being mindful of what they eat and, most importantly, for fat loss, create a consistent calorie deficit.

That being said, the quickest way to get in shape is by including big,compound strength exercises, that recruit lots of muscle mass and subsequently raise the number of calories you burn throughout the day post workout.

Chris has three exercises for those looking to get in shape on a tight schedule.

Push press

The push press is a relatively easy exercise to learn, but packs a lot of bang for its buck. Not only does it target the arms, shoulders and trunk, but also the whole of the lower body. Its also a great exercise for adding practical strength for everyday life.

How to do it:

Perform the push press with either a barbell or pair of dumbbells. Start with the weights rested on shoulders (dumbbells) or collar (barbell)

Note - unless you are experienced in compound lifts like this, be sure to start light and perfect the technique before adding weight.


The deadlift should be included in pretty much every plan that aims to improve physique. The move targets many muscle groups in one single movement - the quads, calves, hamstrings, gluten, trunk, arms and upper and lower back. Its also great for improving posture and total body strength.

How to do it:

Note - this is a tricky move to perform correctly. Be sure to start light and ask for help if you need it. There is no quicker way to injure your lower back than by doing a dodgy deadlift.

Spiderman press up

Any press up variation is a valuable addition to your training regime. As another great compound exercise, the Spiderman press up not only targets your chest, shoulders and arms but also adds an extra challenge to your abs and obliques.

How to do it:

Note - for beginners, its essential to master the standard press up first, as the Spiderman press up is far more challenging on hip and core stability.

While these three gym exercises are great to add to your summer training plan, Chris urges people to remember no single exercise alone will help you shape up for summer.

He said: Be consistent and focus on creating a calorie deficit in combination with plenty of activity.

Chris Wharton is the Co-owner and Director of the Better Body Group, a chain of gyms in the South East that specialises in body transformation, injury rehabilitation and improving fitness performance, all delivered by graduate-level personal trainers. Find out more on the website

Another tip to lose weight is not eating at THIS time of day.

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