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 in today's episode, you're going to learn how to get a full body workout with just one set of dumbbells.

So I've been traveling quite extensively recently, but it seems like no matter where I go, I can always get my hands on at least one set of dumbbells, whether I'm in a hotel gym, at a friend's house, or at just about any health club on the face of the planet. You may be wondering what exactly to do when you have access to a single set of dumbbells and you want to get the best workout possible, a workout that challenges both

your cardiovascular system and your strength system. Well, first, why is it important to target

both these systems in a workout? Well, when you work your cardiovascular system, you accumulate

a post-exercise oxygen debt that keeps your metabolism elevated for several hours after the workout. You also

build new mitochondria, which are responsible for creating cellular energy. In addition, as you

may already know, cardiovascular exercise boosts cardiac health, builds new blood vessels, and

even increases the growth of new brain neurons. On the other hand, strength training produces several

different unique effects of its own. For example, strength training has been shown to decrease

the rate at which telomere shorten, which means that it has a potent anti-aging effect.

Strength training also maintains muscle, a key component of maintaining joint integrity, decreasing

risk of injury, and perhaps most importantly,

avoiding the skinny fat look that doing cardio training alone can tend to give you.

Finally, what I find most interesting is the fact that strength training can upregulate specific

transporters called glute four transporters.

And these transporters are responsible for shoveling calories and carbohydrates

from food that you eat into muscle so that those food components don't get converted into storage

fat. Considering the fact that I love to eat when I travel, that's a pretty nice bonus too.

So how can you tap into training both the cardiovascular system and the strength system

during a workout that involves

just one single set of dumbbells while I'm going to give you the exact strategy that I use.

...