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. In the episode that I'll link to in the show notes, entitled

Top 10 Reasons You're Not Losing Weight, I describe what is called the said principle of exercise.

Said stands for specific adaptations to impose demands, and it means that our bodies eventually

adapt to the demands that we place on them. So if you're doing the same workout routine or the same

exercises week after week or month after month, your body becomes very efficient at those exercises or that routine and you no longer burn as many calories or get as good of fitness response from your efforts.

This is why I personally change up my routine every week, and I recommend you introduce new fitness

moves or change up your workouts at least once a month to get the biggest bang for your workout buck.

So, in today's episode, I'm going to give you five brand new exercises that will burn fat fast,

challenge your metabolism, and keep your workouts

exciting I even shot a video in which I demonstrate these fat burning exercises

and I'll link to it in the show notes over at quick and dirty tips.com

the first fat burning exercise is called The Manmaker.

And the manmaker, sorry ladies, I did not invent that title, is the only exercise in this episode that actually requires some equipment.

In this case, a set of dumbbells.

To do this exercise, get into a push-up position with one hand on either dumbbell.

Then do a push-up.

Next, row with one dumbbell, then row with the other dumbbell, while you're still in the push-up position.

Then stand very quickly, which is also called a clean, and as you're standing, place both dumbbells on your

shoulders. Then do a front squat, followed by an overhead press, and finally finish with a back

squat. Now return the dumbbells back to their starting position to complete that repetition

and get ready for the next repetition.

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