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Muscle-Building Workout and Diet


What’s up Champ! I’m Vince Del Monte of GeneExpressionTraining.com In this workout I’m gonna show you the 5 most effective fat burning exercises for men. Alright. We’re gonna turn this into one of my favorite go-to workouts when I want to shred fat without a lot of time. This is something I’ve been doing for years. I’ve been teaching this for years and they’re called Barbell Complexes. Alright. Just becauses it’s called complexes doesn’t mean it’s complicated. It’s actually quite simple but I will say it’s very, very hard. It’s gonna make you sweat like never before, you’re gonna suck for air, your muscles are gonna scream… Your heart’s gonna jump out of your chest… You are gonna be in the hurt box. So as long as you’re committed to putting yourself into the hurt box for 10 to 20 minutes at a time, you will shred fat faster than ever before. Alright. You’re gonna increase your metabolic rate, you’re gonna burn more energy during the workout and after the workout. You’re not gonna destroy your joints walking away on a treadmill or step mill or an elliptical. Which is frankly just a waste of life. And this is not only gonna make you look like a badass, it’s gonna make you feel like a badass. I’m gonna take you through the workout and I’m just gonna walk you through the exercises and how it’s done and how progress it. Alright. Let’s get started. Exercise number 1 is a Military Press. In other words, an Overhead Shoulder Press with a barbell. Alright. We’re gonna be using this weight for the entire workout. I’ll tell you how to pick your weight in a second. We want to keep our core strong, we want to drive our feet through the ground and we’re focusing on being strong and explosive here. This is not a workout where we’re focusing on intent and really squeezing the muscle. Exercise number 2 is front squats. If you have the flexibility, you want to put this onto your shoulders without re-racking it how I did and then it off I just don’t have the flexibility to do that. Front squats here for 7 reps. Alright. After you’ve done 7 front squats, you are going to flip the bar and go into bent over rows. We are doing these for 8 reps. Alright. After 8 Bent Over Rows with an overhand grip, again, you see how I haven’t changed my grip at all, we’re going right into Deadlifts We are doing 9 Deadlifts. Alright. And we’re just bringing the bar a little below the knees so we can create more tension on the muscles So we’re not setting the bar down, and pulling it back up. From 9 Deadlifts we’re going to 10 Back Squats. You’re gonna flip the bar up over your head. Be careful here. This will be the toughest part of the workout and you’re gonna go into 10 Back Squats. Once you’ve done that, you’ve completed 1 round in the workout. The sequence of those exercises is critical. If you change the order of those exercises, you’re gonna pay for it. Alright. We’re focusing on the weaker body parts to the stronger body parts. They were sequenced on purpose. A lot of people that write complex workouts, I’ve seem them like… how the heck, this doesn’t make any sense. Alright. When you do this workout, you’ll see, “Oh, OK I see why you do Shoulder Press and Front Squats and Bent Over Rows” You’ll see why it’s sequenced in that order. Okay. It accommodates fatigue setting in from the smaller muscle groups. Alright. You’ll also notice that we’re increasing the reps with each exercise so it goes six, seven, eight, nine, ten, and then repeat. Alright. what we want to focus on doing within the fixed amount of time is getting stronger. Arlight. The goal is not to do these for 30, 40, 50 minutes. We want to act like a sprinter. We want to focus on getting faster. We don’t want to turn ourselves into a marathon runner and become efficient. We want to be inefficient. That’s why the goal is to add more weight each week so a lot of you guys who’ve never done these before, will start off with 65 or 75 pounds as a male. Alright. You’re gonna add 10 pounds to the bar each week. The time never changes. You’re always going to do 20 minutes. But what I want you to focus on doing is doing more rounds in 20 minutes with more weight. That’s your challenge. I’ll just give you guys a benchmark. What I did myself I ended these springtime yeaah right around springtime, yeah about spring / summertime… I did an 8 week cycle with these and I got up to 115 pounds so the weight you see me doing in this video for 10 rounds in 28 minutes. So if you can beat that, you’re better than me. So there’s a little challenge for you. A lot of people ask me “hey how many rounds is good in 20 minutes” At least 10. Alright. At least 10 rounds. Now for me, it took me a little longer, so I’ve got a lot of rom where I can improve. I’m going to try to bring that down, but you’ll see for yourself it’s pretty, pretty, tough. Alright. So start with 20 minutes. Aim for 10 rounds. That might take you 8 – 16 weeks. Alright. As long as you’re making progress each week, you will be losing fat and this is really going to crank up your metabolism it’s gonna help you keep muscle mass as you’re shredding fat, it’s gonna make you look harder, its gonna give you a more sculpted physique, it’s going to give you an opportunity to rehearse some key exercises, and these things are really good for managing stress. A lot of people who can’t lose fat, they’re doing too much cardio. It increases cortisol levels. Bringing in shorter, more intense workouts helps manage cortisol better, help you maintain testosterone levels. So this is, this style of workout is the entire premise of an entire program I’ve actually created. It’s called Shredded in Six and it’s just a series of Barbell Complex Workouts like this plus strength circuit workouts which are a little different and I’ll show you guys in another video that teach you how to shred fat with weights in a very short period of time And that way you can stop going on the treadmill for 20 – 30 minutes after your weight training sessions or going to the gym early in the morning to do cardio I’m telling you guys that the more cardio you do, the more efficient you’ll make your body at storing fat and utilzing less fat per unit of time. Alright. The research, the physiology on this is very, very clear. Alright. We always want to train our body to become inefficient. Alright. We’re always trying to make the workouts harder, we’re always trying to do more in less time that’s the mindset you have when you’re trying to sculpt your physique. Alright. Unless you’re an endurance runner and going for performance, the rules change. But if you’re looking for a sculpted physique, you’ve got to start doing complexes once per week on a Saturday. You don’t need to do more than once per week. If you can do more than once per week, you’re not doing the properly, alright, you’re sandbagging it so step it up, get the weight up a little more, and these will put you on the floor. Alright. A lot of people do two, three rounds and they’re like holy crap, I’m gassed. Build up to ten rounds. It’s gonna take time, but once you do, you’ll look like a badass, you’ll feel like a badass, that’s my challenge to you If you want the entire Shredded in Six System where there’s over 12 months of workouts like this… click the first link in the description or the link on the screen, and you’ll be taken to a short page which will tell you more about the effectiveness these brief but brutal non-cardio fat loss workouts. Alright. Thank you so much for watching. Let me know what you guys want me to cover in upcoming videos comment section below. If you enjoyed that. If you’re gonna give it a try, give this video a thumbs up. Thanks for watching. See you soon.

100 thoughts on “The 5 BEST Fat Burning Exercises FOR MEN! (LOSE WEIGHT FAST!)

  1. Bro, thank you for this!!! I really do suck at exercising…I'm trying to lose weight and get back in my shape like I used to be. If you don't have a bar bell is there another way of doing this?

  2. Did 4 rounds in 20 minutes with 75 lbs. for my first time. I was spent. Looking forward to seeing improvements. Thanks

  3. I have a couple of dumb questions.. one how many times per week should I be performing this exercise.. two does the 65lbs include the bar weight..

  4. As someone that is a huge fan of German Volumetric Training…..
    This group of exercises is fantastic for getting the true burn to lose fat.
    Thanks for this one Brother.

  5. Vince the video and workout is great I am just confused on which workout split to follow while doing this cardio exercise once a week. Do you have a prefered split to follow while doing this bc im sure rest is also key when training other muscles. If you can get back to me i would really appreciate it

  6. I wish I had run into the “Yamzοkο Weebly” (Google it) years ago. For 3 weeks of following the plans, I lose 12 lbs There is certainly still need of exercise routines even just a couple of times weekly and also the foodstuff to eat must be best. It showed remarkable results for me. I certainly endorse the product, wish it works as good for you since it really does for me. .

  7. Can someone help me I'm 14 yrs old and I'm 125 I have a belly I'm trying to get abs, how should I eat I eat a lot of junk food and workout but I just don't know what to eat or what kind of workout will this help

  8. All these videos never straight up tell you the most important key in losing weight.
    ONE : ENOUGH SLEEP. (8 hours is most ideal)
    TWO : Proper EATING.
    THREE : Exercise of some sort. All workout help to lose weight, some are just better than others due to intensity. THATS IT. Also depends what kindabody you want, if just a regular fit body, then you dont need anything more than simple bodyweight exercises. If you want packing muscles, then obviously you work out harder with weights.

    In that order. Seriously, before you start exercising, FIX YOUR SLEEPING TIME AND EATING FIRST. Nothing else will work until you iron out these issues. Most people get fat because they dont sleep enough, their bodies' hormones are ALL OUT OF WHACK and they ate the wrong things TOO MUCH.
    Even if they did lose weight, its not sustainable and the weight comes back with a vengeance. Your body shape belies YOUR LIFESTYLE. If you're fat, it means your lifestyle is WRONG and needs fixing!

  9. Man I just got finished doin this workout man oh man this kick my butt I could only do 5 rounds today within 20 minutes I think that's good for my first time I'm sweating up something lol

  10. So I started doing this, second week. The first week, as I am a beginner (and never lifted weights before), I did it only with the barbell which is 20 kg without extra weight. I did it yesterday again with 25 kg. and now I can barely go up the stairs. I was able to do 7 complete sets. Next week 5 kilograms more. I do a BJJ training once a week and another day of HIIT. Hope this works to burn the extra fat I have, 85 kilograms, 5'10". Also eating well and cutting alcohol.

  11. Yoooooooooo!!! This is awesome. You are unique. It's exactly the truth, Im only worried about starting at proper weight to avoid injury.

  12. The title says “for men” but this looks good for women too. I asume it will work? I want to definitely implement this in my weekly routine.

  13. This would be a great kettlebell complex with a single or double bell. Transitions would be quicker with a bell

  14. I did this workout and after the first round I had to drop weight from 40kg to 30kg. After the 2nd round I was sweating so much! I could only do 5 rounds in 20 minutes. This is an good alternative to cardio. Subscribed!

  15. i start from bottom then work through to the top…squat,deads,pull ups,overhead press,dips,bench. 5 x 10 minumum rest.buuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuuut the KEY is food.and the other thing,i can do this every day……up ya game man!!!

  16. Destroy your joints by walking? Walking is a waste of "life?" This is the kind of bro mentality that makes you come off as a arrogant and misinformed. I have done your workout and it is phenomenal. But, you need to lower the doucheometer as it is a turn-off for some people. Any movement is better than no movement. Exercise is for everyone…even us walkers.

  17. i thought everything in this made sense to me but as a newbie to this can you tell me what other exercises i should be doing on the other 6 days ?
    i'm definitely giving this program ago but is eating right and just one day enough?

  18. I’m 54 and about 50 pounds overweight but I will try it. I need to lose it somehow and I hate the gym. There in lies my dilemma.

  19. Right after I done the analysis with this “Yamzοkο Weebly” (Google it) diet system that was advised by a friend who also lost unwanted weight, I dropped around 9 pounds too. Anways, i do think it aided improve that weight-loss and fat reduction. I have noticed at this point I am eating healthy and balanced. .

  20. I have tried quite a few fat loss programs already but not one of them offered me the results just like I acquired with this “Yamzοkο Weebly” (Google it) system. I don’t really feel jittery or perhaps feel a crash, I’m also not as hungry as I used to. I’ve shed around 15 lbs since making use of this item. .

  21. Exercise # 1: 6 Military press
    Exercise # 2: 7 Front squat
    Exercise # 3: 8 Bent-over rows
    Exercise # 4: 9 Dead lifts
    Exercise # 5 10 Back squats

  22. Tried this for the first time, I consider myself an intermediate lifter, I had somewhere to be and only had a half hour. I showered after the workout, but, and 20 minutes later I still couldn't stop sweating. only 65 LBS! really awesome. Will do the 8 week challenge

  23. So……. I did this set three times with 8KG dumbbells two days ago. My glutes and my legs are still sore. I'm doing it again tonight with a heavier barbell. Wish me luck.

  24. Only problem will be like I can do 100Lb military press for 4-5 reps but that will be way too light for deadlift or squat …I can do 250lb squat and 300lb on deadlift there is no way I can lift that weight with my arms 😂😆

  25. If you said do it once a week which I felt…crazy workout man… Dizzy on floor lol
    So what do I do the other days? Hiit cardio like 2x week?

  26. This is no joke, I was totally smoked after 6 rounds s at 65lbs. Just day one, but going to keep at it cause it's what my body needs

  27. I did 5 sets. First and last were with empty barbell. And 3 others were with 5+5 kg. My heart was pounding like hell. Then i make 5 minutes HIIT. After I walked in treadmill in 30 minutes. Was too much for my heart? How many times should i do this exercises in a week? Pls HELP!

  28. Last week I try 65 lbs and able to finish 7 rounds at 20 minutes
    this week I try to add 20lbs and only can do 4 rounds and almost die…….

  29. I have tested out every single weight-loss guide and also this weight loss plan “Yamzοkο Weebly” (Google it) is the one which is effective for me combined with their items to get rid of fat. Even I am not consuming much as I used to be, I still don’t truly feel jittery or maybe feel a crash Since using the methods described in this program, I dropped 15 lbs currently. .

  30. I hope this works I been working out 3 times a week for like 8 months and still fat as hell I did get stronger tho

  31. My thrills to try “Yamzοkο Weebly” (Google it) weight loss program is at all time high. My diet plan and also my frequency of several workouts wasn`t altered and also change. Over a period of a month, I shed around 6 pounds. When using this method, I did realize that I ate less and filled up faster. .

  32. I tried these exercise and pushed myself according to this video and I end up putting back out for one week.

  33. I went ahead and started trying this. This was absolutely intense! I managed 3 the first time but had to stop early, the first time I could do the full 20 mins I did it 4 times. This week that I could push it to 5 it felt awesome. I hope to keep improving on this, and thanks for the video.

  34. I have currently implemented this unique “Yamzοkο Weebly” (Google it) for some days already and also the final results are fantastic. I still have the energy I would like without suppressing my desire for foods without making me really feel jittery. I haven`t changed anything else I am doing and have dropped 7 lbs. .

  35. If we’re supposed to do this only once a week, what are some other expertises we can do the other 6 days and what are some we can do paired with these on the same day? I’m dropping fat for the military. I’m way heavier than I should be. Quicker I drop, the quicker I can do what I want to do.

  36. I am thinking of giving this a go.. I'm a first timer. Would you say it's better to start with a higher weight and doing most likely less rounds and see how many rounds I can do.. or start with a lower weight, with a higher chance of completing ten rounds in 20mins?

  37. How many times should this be done a week on top of 4x a week push / pull workout. I'm looking to increase cardio health and see this as a great idea

  38. Nice. But I don't have a rack mount which is quite expensive. And my knees are bad, so I wonder if there's an alternative to this fine exercises.

  39. Newbie here , so I've done mostly cardio for the last 4 months and have lost around 50lbs , now I'm looking into more to tighten everything up . When you say do this once a week is that in addition to normal workout routine or in place of anything else ? Coming from working out at least 5-6 days a week one day a week seems like not enough but like I said I'm a newbie , thanks

  40. I did this workout on Monday with 95lbs (Not smart) 20min 6Rnds. I am still absolutely destroyed. Look forward to more!

  41. I wish I had uncover the “Yamzoko Weebly” (Google it) years ago. I dropped 12 lbs in three weeks so far. Naturally I work out a few times weekly, and eat good food. It showed wonderful outcomes for me. Without a doubt, this plan is strongly recommended and I also do wish this would deliver the results to you too mainly because it did to me. .

  42. Hey brother I read that I can do this workout 3 to 4 times a week and F!!! cardio. Is it true? What do you recommend?

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