Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up. My name is Ben Greenfield, and I'm the Get Fit Guy.

Recently, I did a two-part series on my favorite Olympic training secrets. You can check out part one and

part two for all the details over at get fit guy.

com.com.

Hopefully, these tips help to inspire you and keep you fit as you watch the 2012 Olympic Games in London.

But just because the Olympics are over doesn't mean you can't still learn a few more lessons from these amazing athletes.

So in today's episode, you're going to

learn how to get the body of an Olympian with the body fat of a triathlet, the butt of a volleyball

player, and the abs of a gymnast. Let's start off with how to get the body fat of a triathlet.

So do you actually need to go out and swim, bike, and run those long distances to get that body fat?

Well, not necessarily.

If you just want the physical experience of working your upper body, lower body, and cardiovascular

system in the same way as a triathlet, you can simply do a triathlon-style workout at your gym.

So here's how.

Begin by warming up for five to 10 minutes.

I recommend beginning with a quick dynamic stretching protocol, which I'll link to in the show notes.

Next, head to the lat pull-down machine, where you're going to replicate the upper back and

arm burn of the triathlon swim. You're going to do 15 to 20 lat

pull downs with a wide front grip. That means fingernails facing away from you. Then you do 15 to 20

lat pull downs with a more narrow reverse grip with your fingernails facing you. Next, with minimal rest,

you go to a leg press machine, or you can do squats if you'd like,

and you do 10 leg presses or squats in a very slow and controlled fashion with about 10 seconds up

...