How? Lift weights! But doesn’t lifting weights make you gain weight? Not necessarily.

In just two 1-hour workouts, I dropped from 12% to 10% body fat. Not only is this a milestone for me, never having hit the 10% mark before, but I’m certain you can get these results AND MORE in just two hours. (The closer you get to zero, the harder it is to make big gains - the higher your % is now, the more you’ll lose in two hours!)

weight-lifting-exercises1

The two basic principles at work here are that (1) muscles need energy (sugars, carbs, and fat) to do work and recover, and (2) when you do intense exercise, your metabolism is boosted for hours after you’re done. Yes, you can burn calories by doing long periods of less-intense exercise, but many people will burn more fat doing intense weight workouts with the RIGHT exercises.

What are the right exercises?
Exercises using your biggest muscles - legs & glutes
Exercises using a combination of muscles i.e. multi-joint exercises

BUT THERE’S ANOTHER SECRET. The way in which you lift the weights is VITAL for keeping your workout SHORT and INTENSE. Here it is: Use a 5/5 cadence. What? 5 long, slow seconds up, 5 long, slow seconds down. Count and breathe. Take a look at lifestyle designer Tim Ferriss’ results using the same techniques and a boatload of supplements.

My two 1-hour workouts this week…

Sunday - 60min:

Legs
Leg extension - 20×50lbs (BIG MUSCLES)
Calf extension - 20×90lbs, 5×130lbs

Back/Arms
Assisted pull-ups - 8×14* (MULTI-JOINT)

Chest/Arms
Assisted dips - 10×12* (MULTI-JOINT)

Chest
Dual axis chest press - 10×30lbs (MULTI-JOINT)

Abs
Machine ab cruch - 12×70lbs

Wednesday - 60 min:

Chest/Arms
Assisted dips - 10×12* (MULTI-JOINT)

Legs
Machine Press - 12×110lbs (BIG MUSCLES)

Back/Arms
Assisted pull-ups - 6×13* (MULTI-JOINT)

Shoulders
Overhead press - 8×12lbs (MULTI-JOINT)

Abs
Machine ab cruch - 12×70lbs

As you can see, with the 5/5 cadence, you don’t need a lot of weight. Concentrate on perfect technique and ‘controlling’ the weight all the way up, and all the way down.

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