Dumbbell Workout Program That Burns Fat, Builds Muscle And Gets You Ready For The Beach In No Time

Do you need to make some quick gains in muscle and some even quicker losses in your midsection

? Well step away from those fancy machines because they are of hype and nothing else. One of the best devices at the gym is the lowly old dumbbell. It is frequently overlooked by the more glitzy machines, however you can actually burn more calories with a dumbbell.

That is because a dumbbell is more versatile and you can do a wider variety of exercises with a dumbbell. In the 1990s a team of Japanese researchers discovered that by combining brief periods of physical exertion with brief periods of rest you can burn more calories in less time than you can by doing long drawn out cardio exercises. If you consider the fact that the more muscle you have the more fat you will burn throughout the day then lifting weights in brief periods of exertion followed by a rest is the best way to go about burning fat.

So, that is what this dumbbell workout program is designed to do, build muscle and burn fat. Using a dumbbell do as many repetitions as you can and then rest briefly before you go onto the next exercise.

Day 1: bench press, clean and jerk, snatch

Day 2: bent over rows, military press, lunges

Day 3: renegade rows, bench press, clean and jerk, snatch

Day 4: bent over rows , military press, lunges

Day 5 bench press, renegade rows, clean and jerk

Because these are all compound exercises which means that they work multiple muscle groups they will throw your body into a state of metabolic shock which will cause your body to burn fat at a higher rate for long after the workout is done.

If you want you can even try the Tabata protocol with a dumbbell. In the 1990s a team of Japanese researchers lead by Dr. Izumi Tabata discovered that by doing high intensity training with only short periods of rest would cause people to burn more fat in just 4 minutes of effort a day than if you were to spend a longer period of less intense cardio training.

Simply pick one exercise, the clean and jerk, let us say, now do 8 20 second periods of exercise with only a 10 second break in between. You will be burning calories like a furnace for the rest of the day and looking like a greek statue in no time.

by: John Kidder

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