The scale isn’t the best indicator of fat loss. If you want to lose inches around your middle, you need to pack on pounds of lean muscle. The reason: Muscle takes energy just to maintain, which burns a ton of calories around the clock.
That’s why the ultimate gut check is the way your clothes fit. Following a muscle-building program like the one below will help you drop one belt size in four weeks—regardless of what the scale reads. Don’t believe me? I’ve used similar programs at my gym, Results Fitness, in Newhall, California, where hundreds of members have dropped one clothing size within the first month, and two clothing sizes in 8 weeks. They not only look better, but they feel better, too. They’re stronger and leaner, and have more energy than ever before.
The workout eliminates all excuses, too. You just need two dumbbells, a few feet of floor space, and a half an hour a few times a week to turn your body into a fat-burning machine. Want to give it shot? Combine this routine with a diet consisting of whole foods and lean proteins, and get ready to buy a smaller pair of pants in just four weeks.
Perform the following eight exercises as pairs. Do one set of the first exercise, rest for the appropriate amount of time, then do one set of the next exercise, and rest again. When you’re finished the prescribed number of sets for that week, move on to the next pairing.
After your last pair of exercise, complete the two-move metabolic finisher. Do as many reps as possible (AMRAP) of the side lunge in 20 seconds, and then immediately do AMRAP of the burpee in 20 seconds. Rest for 40 seconds. Repeat if noted in the weekly schedule below.
Week One: 1 set of each exercise pairing, 1 round on the finisher
Week Two: 2 sets of each exercise pairing, 1 round on the finisher
Week Three: 2 sets of each exercise pairing, 2 rounds on the finisher
Week Four: 2 sets of each exercise pairing (use heavier weights than you did the previous 3 weeks), 2 rounds on the finisher