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

My name is Ben Greenfield. I'm the Get Fit Guy, and today I'm going to give you five little known workouts that burn fat and build muscle at the same time.

Back in the episode, does biohacking your body really work? I tackled

the often uncomfortable and awkward topic of forsaking standard gym workouts and bypassing standard

fitness routines, and instead delving into the world of techniques such as hyperbaric oxygen

therapy, electrostimulation, cold thermogenesis, whole body

vibration, and more. In that episode, I discussed how one of the more appealing aspects of this

type of fitness, biohacking, is the ability to get maximum effects with a minimal effective

dose of effort, or to achieve more than one fitness result at the same time with as much efficiency

as possible. Well, there are five such workouts that I personally do as part of my own

fitness, muscle building, and fat loss routine, and each workout combines three or more

different elements of training that synergistically work together to provide a

much bigger fitness response than you'd get from a standard workout. So in this episode, I'm going to

share each one of these with you. So let's jump into the first workout. The first workout is cold water

swimming combined with hypoxia,

combined with weights. ProSurfer and fitness icon Laird Hamilton first popularized the concept of carrying rocks, kettlebells, and dumbbells underwater, and I'll put a video example of exactly

what I mean over in the show notes for this episode, which is at quick and dirty tips.com.

Just look for episode number 251.

And author Neil Strauss introduced me to the same type of workout several months ago during a longevity

conference we were both at in L.A. The basic workout consists of holding your breath underwater in a pool,

a river, or a lake, and then treading water, running, walking, doing

explosive squats, or just swimming underwater with the weight held to your chest, your side,

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