Belly Fat Loser

Been trying to get no fat around the ole' midsection for years now, with no luck? Well get off the same old cardio workout, and try this one. It has nothing to do with cardio, whcih may be just the change you've been looking for. That, and great results on less than 3 hours a week!

Every once in a while a new workout comes along that gets me really fired up. I was turned on to this new muscle building workout workout by a personal trainer friend of mine. It promises to pack on new muscle and help you lose fat. “So what?” you may be asking. After all, many workouts do that. What is so special about this one?

Here’s what’s so special; 3 hrs. No, not a 3 hour workout, but only 3 hours a week! Unless you are there to scope out prospects for this weekend instead of training, you should be in and out of the gym that fast. That’s right, if you can find a measly 3 extra hours a week, you pack pounds of new lean muscle on your frame, while losing that fat you’ve been dragging around for years now. You’ll be lookin’  gooood! If you can spare that extra ½ hour to make it happen, read on…..

What Makes it Work?
This workout is a testament to the power of compound movements. Compound movements involve more than one joint at a time, so they harness  the power of more muscle groups simultaneously. That helps you for two reasons; it burns more calories while you’re exercising, and it works more muscle groups in less time, which is just the ticket for the time constrained  individual (and who isn’t these days).

What are the 3 Keys to Success for this Workout?
As with many of the workouts I love and admire, it’s all about intensity. High intensity train cuts right to the chase, and kicks the middle man to the curb. Your muscles get more stimulus in less time, and more of the fibers are activated, so growth is all but assured. For those of you that don’t envision spending the next 5 years struggling for results, put away the cell phone, stop texting in the gym, ramp up the intensity, and watch your body change for the better.

The other key that makes this workout work for you, rather than the other way around, is using good form (naturally) and explosive power on the contraction (lifting) phase, while using slower movement on the lowering phase of the exercises. That principle has been used by successful trainers, athletes and bodybuilders for years, so it’s really nothing new, but it practiced by far too few regular folks. It’s all too bad, because the results of such a lifting strategy speak for themselves.

The third important key to success is taking advantage of the progressive overload principle. That is the only thing that makes your muscles grow both larger and stronger; adapting to change. You have to force them to constantly do more work and lift heavier weights. Try and add at least a little more weight every workout.

If you have never lifted before, you may want to use the same weights for a few workouts in a row until your muscles get used to things. After that, it’s business as usual, and you’ll want to start adding the weight every time.

So, what is this new, magic workout that will pack on tons of new muscle while stripping off all your unwanted body fat in just days? I don’t know, but when you find it, make sure and drop me a quick email and let me know.

This workout will give you fantastic results if you concentrate on doing it correctly, and stick with it for at least a few weeks. Once you pass that point, you’ll be so excited that your results will motivate you to keep going. Your friends will wonder how the heck you got a hold of Clemens’ personal pharmacist and what he gave you. Of course, there’ll be nothing of the kind going on; just good old fashioned hard work, but in a new way.

The workout (finally!):

So, lets cut to the chase. Just what is this new workout, and  how can you get started? Well, you can actually do this at home with just a dumbbell series or set of adjustable dumbbells, a dip station, and a pull-up bar, but you’ll probably want to start at a gym that has one of those machines that lets you dips and pull ups with less than your body weight, until you are strong enough to do them without the machine’s help.

One last note; make sure you give your body the nutrition and rest you need to make this whole thing work. There’s no sense in committing yourself to something like this, only to shoot yourself in the foot by with insufficient rest and poor nutrition.

This workout employs a 2 on, 2 off cycle. That means you’ll workout 2 days on, and then take two days off. It’s pretty important that you follow that timing. Too short an interval and the lack of recovery time will lead to over training. Too long and you’ll cheat yourself out of the growth you are working for.

Day 1

Warm up first with 5 minutes on a bike and a few quick sets of weighted arm swings.  Wait 60 – 90 seconds between each set. You should finish the entire workout in ½ hour or less each day.

dumbbell flat bench press
1 set X 12 reps
1 set x 10 reps
2 sets x 6 – 8 reps

steep incline dumbbell  bench press
1 set X 12 reps
1 set x 10 reps
2 sets x 6 – 8 reps

Dips
4 sets

Day 2
Dumbbell dead lifts
1 set X 12 reps
1 set x 10 reps
2 sets x 6 – 8 reps

Power cleans
1 set X 12 reps
1 set x 10 reps
2 sets x 6 – 8 reps

Pull Ups
4 sets
Day 3 – no resistance training
Day 4 – no resistance training

That’s it! Now go forth and hit the gym! Man or woman, this really works great for everyone. Gals, don’t worry about getting that bulging muscle look, for 98% of you, it doesn’t work that way without a bit of chemical help. Guys, you may see results like that, though. Think Marky Mark in the early ’90′s. Use this workout to help you finally get where you’ve been wanting to go for years now, but never had the time. Let me know how it works.

Tags: build muscle, exercise, fat loss, weight loss tips, Weight Training Routines