Traditional cardio SUCKS for fat loss & puts your health at risk. DO this ONE dumbbell complex to incinerate fat FASTER and build LEAN MUSCLE simultaneously.
By: Instagram Influncer Tim Ernst Founder of Keto Kurves and F40 Fat Loss Formula
If you ask most people what their fitness goals are, most would tell you that they would like to burn fat while building lean muscle.
When people think of fat loss one of the first things they apply to their regiment is cardio, the other is diet.
While I will not be discussing diet here in this article , it’s crucial for you to AVOID popular fad diets and learn how to rebuild your metabolism first for permanent fat loss!
While cardio has some benefits for weight loss in the beginning stages, you’ll eventually plateau, lose muscle and potentially down regulate your metabolism.
Let’s get this straight…just because you lost weight does not mean you burned fat. You could of lost some of your hard earned muscle as well.
Before I give you a killer non cardio workout, lets discuss what running and cardio really do.
The Effects Of Excessive Running
What running does is make you more “efficient” at using fat as an energy source. On the surface this sounds fantastic, but it’s not.
Being efficient at using fat means you start to use fat at a slower rate and “better” to fuel activity.
To be more “efficient” at using fat as an energy source means to burn less of it, not more of it! You’re getting “more” out of “less.”
If you’re a hunter-gatherer, and your food is scarce, that’s great. If you’re an ambitious action-taker looking to strip fat, that’s bad.
With all that said… there is a type of training that can help you avoid these downsides of traditional cardio and also can add serious lean muscle to your frame!
The problem with cardio and running gets even worse…
EDITORS NOTE: Knowing what and how much to eat for weight loss is critical towards your success.
If you’re not sure how to calculate your calories in order to burn fat, Get Your Free Fat Burning Calorie Calculator For Quick Weight Loss & Burn More Fat Than You Thought Possible In Your First 7 Days=> Fat Burning Calculator
As you become more and more efficient at storing body fat then your only option is to go longer and harder, which then in turn only enhances the effect of burning less and less fat as you get better conditioned! It’s a deadly snowball.
Isn’t this the exact opposite of why you introduced cardio in the first place?
Eventually, you have to go LONGER to get the SAME effect and results as you did before, which is the law of diminishing returns and becomes counter productive.
This sets up a very bad situation for your body, sex-drive, and lifestyle.
WHY in the world would you participate in an activity where, after a while, you need to do more of it to get the same previous results?
Especially when there are easier, faster and smarter options such as complexes that is making huge waves in the industry right now.
In short, incorrect cardio reduces your calorie-burning machinery. It gives you a smaller and more efficient engine.
Building Lean Muscle
Building muscle requires calories and resistance. If you are running a lot like a marathon runner, you’ll tap into muscle and burn calories.
Essentially there are 3 mechanisms to muscle growth.
A 2010 paper in the Journal of Strength & Conditioning Research by Brad Schoenfeld identified these three mechanisms of rapid muscle growth as:
- mechanical tension
- metabolic stress
- muscle damage
Most guys who do not know how to optimize all three of these factors (mechanical tension, metabolic stress, and muscle damage) to muscle growth, end up spinning their wheels and become frustrated as to why they look the same month after month, year after year.
The fact is, muscle needs stimulation to grow. If you don’t expose your muscle to stress, there’s no driving force for muscle to grow.
Another important aspect to growing muscle is proper muscle building nutrition.
If you are not sure on what kind of foods to eat, you can get > 10 free muscle building recipes here
So if running or cardio is out of the question, what can you do?
Barbell/Dumbbell Complexes.
The Workout
Dumbbell or Barbell complexes are used to replace long and boring cardio which will increase your muscle size, strength and incinerate fat… for your best body EVER.
Cardio and running can not do that.
Click on the play button below to learn how to do a this fat shredding complex workout!
NOTE: Start off with (2) 10 pound plates on the barbell or 15-20 pound dumbbells. Set the clock for 20 minutes and complete as many rounds as possible (goal is 10 rounds) moving from one exercises to the other WITHOUT rest.
Once you complete one round, rest for 30 sec and repeat.
If you are able to complete ALL 10 rounds within 20 minutes, increase the weight on the bar by 10 more pounds using (2) 5 pound plates or 5 more pounds for dumbbells.
A1. Reverse Lunge
A2. Still Legged Deadlift
A3. Bent Over Rows
A4. Military Shoulder Press
A5. Thrusters
What’s Next?
As you probably know or at some point you’ve been told that the best way to build muscle while losing belly fat is by training each muscle group a different day of the week…
- Chest on Monday…
- Legs on Tuesday…
- Back on Wednesday…
- And so on. Or…
Maybe you’ve tried the double-up split where you train upper body one day, then lower body the next.
However, there’s something you need to know….
These workouts are silently chipping away at your testosterone levels and causing you to leave massive muscle building results on the table…
Yes you read that right…
But don’t worry, it doesn’t have to be this way. Because…
Believe it or not, there’s one type of muscle building routine that’s BEST for your male hormones and packing on some serious size at the exact same time.
And to prove it, here is..
