Lean Muscle

One Dumbbell Complex Workout To Torch Fat and Build Lean Muscle

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:  Tim Ernst – Founder of 180Muscle.com and Udemy Instructor

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.

Running

 

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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…

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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

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.

Below is an example from my, “Ripped in 6 Fat Loss Accelerator” course of a complex you can do at home with just a couple of light dumbbells.

Click on the play button below and watch the video!

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?

Now that you know the negative effects of traditional cardio and how to apply barbell/dumbbell complexes to your fitness regiment, you now need a diet strategy to make your fat loss more effective.

The state of your hormones and metabolism will influence how calories in and calories out works.

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Who Is Tim Ernst?

dribble800x600 CLICK HERE to take a look at ALL 19 courses for building muscle or losing fat

Comment Below:

15 Comments

  • Anonymous

    December 25, 2016

    How many reps per exercise?

  • Fatso

    December 31, 2016

    Probably around 900 reps per round, then eat 1 almond for breakfast, 1 for lunch and a half for dinner, drink 65 full glasses of water. Repeat for 2 years, after that you realize you wasted time of your life wanting to become something that you see on tv and magazines, so do yourself a favor and eat whatever you want, enjoy life eat ice cream and chocolate with wine eat a croissant made of freahly made butter, and stop eating like you are rabbit or simething.

  • Rosemar

    January 1, 2017

    Hi, does this work for women too? I’m trying to lose fat and build some lean muscle.

  • admin

    January 10, 2017

    YES Rosemar, this is for women to.

  • Tom

    January 18, 2017

    What should I be doing the other 6 days of the week to loose weight. I am 61.
    Thansk

  • admin

    January 26, 2017

    Tom you should be doing something else the other 5-6 days. Do you workout at all?

  • Tom

    February 9, 2017

    Yes have been doing the tread mill. I do 20 minutes of 1 minute as fast as possible and then 2 minutes fast walk. My times are at fast walk 4 and run at 7.5. How would it be if I did the tread mill and on alternate days do the barbell complex? I am doing the tread mill to increase my endurance, goal is to do a 5K the beginning of this summer. Long range goal of mini triathlon. Any and all help would be appreciated.
    Thanks
    Tom

  • M.qevani

    February 22, 2017

    So how cal do I burn when I complete your 20 min barbell complexes

  • M.qevani

    February 22, 2017

    I meant how many cal .

    Thanks

  • admin

    February 23, 2017

    Hey M.qevani,

    There is no way of answering your question. It all depends on the intensity that you perform this 20 minute workout and how many rounds you are able to do.

  • Barrett Williams

    March 3, 2017

    What about those of us that really enjoy running? I like running 5K’s to half marathons, logging 20 to 25 miles per week … and really don’t want to stop.

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