Welcome to the Get Fit Guys' quick and dirty tips to slim down and shape up.

There's a principle in exercise called said, and said stands for specific adaptations to impose demands.

This means that our body eventually adapts to the demands that we place upon it,

and for people who lift weights, this means that you must constantly change or alter your

routine in some way in order to burn more calories, make your weightlifting workouts harder,

and get better results. But there's far more you can do to make a weightlifting workout

harder than simply brutally adding more weight.

So in this episode, you'll learn 10 quick and dirty tips for getting more work done,

burning more calories, and making your muscles feel it more.

So let's begin with tip number one for how to make weight lifting harder.

And tip number one is bouncing.

Rather than taking a pogo stick to the gym,

bouncing actually involves doing mini reps at end rom. ROM stands for range of motion, and end ROM refers to the very end of the range of motion. For example, the end ROM of a bodyweight squat is when your knees are

bent at the very bottom of the motion. At this point in the squat, you could do five to ten

mini reps or very short bouncy squats and then stand. Bouncing works for push-ups, crunches, lunges,

curls, and just about any basic movement. Use your creativity.

Number two, explosions.

Pyromaniac readers, please settle down.

This has nothing to do with dynamite.

For explosions, hold a movement in the toughest position,

then explode quickly up and down,

then back into the toughest position.

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