You’ve likely heard that cardio-only workouts are NOT the best way to burn fat, right?
Muscle is your fat-burning furnace. The more muscle you have, the higher your resting metabolic rate will climb, and the faster you will be able to shed unwanted fat.
Yes, it’s time to hit the weights!
Jumping into a resistance training routine can be pretty daunting.
- Which exercises work best?
- What equipment do you need to use?
- Where should you start?
Well, start right here …
1. Choose “Big-Bang” Exercises
If you want to develop a lean physique and a faster metabolism in the shortest amount of time possible, focus on what I call “big bang” exercises. These are movements that involve many muscles working together at once. The more muscle you can recruit for a single movement, the more calories you burn during and after your workout.
Some of the best “big bang” exercises include squats, deadlifts, push-ups (or chest presses), and various types of pulls (e.g. chin-ups). Not only do these exercises stimulate a large number of muscles, but they also target your muscles that are largest in physical size (i.e. your glutes, quads, hamstrings, lats, etc.). Working these physically large muscles will stimulate your metabolism even faster.
You get the point: For best fat-burning results, you need to work many muscles, and you need to work your largest muscles.
2. Create a Fast-Paced Routine
Do 10 repetitions of an exercise. Sit down and rest.
Do another set, and then grab a drink.
Get one more set done. Check text messages and Facebook.
This is a huge mistake that so many people make at the gym. They waste their time by focusing on just one exercise at a time, and by taking huge breaks between each set.
Instead, you’re going to keep your heart rate elevated and your muscles engaged by training in circuits. One exercise is immediately followed by the next, which is immediately followed by another, and so on.
As long as back-to-back exercises are training different muscle groups, your body does NOT need much (if any) recovery time. So don’t take that unnecessary rest!
3. Be a Workout Minimalist
There is a lot of fancy equipment in most gyms nowadays. Do you need any of it to get killer results?
Most of the programs I use with my clients include bodyweight exercises, dumbbells, and occasionally barbell work. Again, these simple pieces of equipment typically allow your body to do more work (a.k.a. burn more calories and build more muscle).
The following dumbbell workout is a perfect example of a minimalistic routine that targets your “big bang” muscles, and will keep you moving (no breaks needed here!). In other words, this is pretty much the perfect fat-burning resistance workout …
Your Dumbbell Workout Routine For Faster Fat-Burning
As described in the video, never stop moving, never put down your weights, and push the pace!
For those taking notes, here are the workout specs:
- 50 squats
- 40 Russian Twists
- 30 Push-Ups
- 20 Deadlifts (10 per leg)
- 10 Bentover Rows
Repeat 3 times!
Play around with your dumbbells until you find the weight that is just barely doable for this entire circuit.
Now get it done! —Dave Smith