HOW IT WORKS The biggest mistake most make when trying to lose fat fast is performing high-rep workouts and overdoing cardio. The best way to increase your metabolism is to increase your muscle mass, so you burn more calories both during exercise and at rest — and that means heavier weights and lower reps. It also means hard exercises. Moves like the Zercher squat, farmer’s walk, and deadlift promote the release of testosterone and growth hormone, which tell your muscle cells to grow and your fat cells to shrink.
We’ve included cardio intervals at the end of two of the workout days. They take only four to eight minutes to do, but they’re still not required. We’re so confident that the weight training prescribed here — combined with a high- protein, lower-carb diet — will carve you up that we’ll leave the cardio to your discretion. Whether you do it or not, rest assured that you’ll be home, showered, and watching TV while the other guys are still slogging away on the treadmill.
DIRECTIONS
Perform each workout once per week. You can do I and II on back-to-back days, rest a day, and then do III and IV.
Superset exercises marked A and B. So, you’ll do a set of A, then
