If you want to burn the last bit of body fat and get slim, nothing will help you reach the weight space along with a clean diet.
It is a surefire way to burn fat, build lean muscle and ultimately achieve an overall lean, muscular body.
It would make sense to take up cardio and focus on it if you have weight to lose and need to burn more calories. But if you’re on the last bit of fat and ready to expose the cut, it’s time to jump-start your fat loss.
When you get lean, building muscle that will be metabolically active is key.
When you have more lean muscle, your body is more metabolically active and continues to burn calories and fat for hours, even after your workout.
It is a fast and effective way to get slim, especially for men. When it comes to muscle-building workouts, focus on compound exercises. Their moves target multiple muscle groups at once, making your routine more efficient.
While there are tons of compound moves you can do to build a lean body for men, all you really need is a handful.
With these 7 important exercises for slimming, you can activate every major muscle group in the body and more.
From pecs to core, shoulders to back, glutes to hamstrings, these are the only exercises men need to get lean and shredded. Do 2-3 sets of each move a few times a week to achieve your ultimate lean body.
How do you perform this Get-Lean Workout for Men?
To perform this resistance workout, you’ll need a pair of dumbbells and a cable machine or resistance band with handles.
ACSM recommends that if you are a beginner to intermediate level, you should aim for 8-10 reps and 1-3 sets of each exercise.
If you are an advanced lifter, add more sets or increase the weight.
Not sure which workout reps and sets are right for you? Be sure to check with a local fitness trainer to set up the regimen that’s right for you.
1. Burpees
The burpee is a full-body exercise that combines cardio with resistance training. It’s a great way to get your heart rate up and burn calories while exercising your whole body. The burpee starts with a vertical jump and quickly comes to a floor position for a full push-up.
It’s an effective bodyweight move that hits almost every muscle in your body without the need for any equipment.
Here’s how to perform burpees in 4 easy steps:
Stand with your feet shoulder-width apart and lower yourself into a squat position. Jump straight up with your arms overhead. Land on your two feet and come into a plank position with your hands directly under your shoulders. Keeping your abs and core tight, do a pushup. Come up and explode into a high jump again and repeat.
This is one representative. Repeat 8-10 reps.
2. Dumbbell Squat to Press
The dumbbell squat to press is a full-body resistance movement that builds strength and power.
It recruits major lower body parts such as hamstrings, quads, and glutes, as well as abs and upper body arms.
This move, which goes from squat to shoulder press, helps build core stability and balance.
Here’s how to perform the dumbbell squat to press.
Grab a dumbbell in each hand and hold them on your shoulders with palms facing each other. Get into a standing position with your feet shoulder-width apart. Engage your abs and stuff your hips and lower yourself into a squat position. Don’t let your knees go past the toes. Drive from your legs, come out of a standing position and press dumbbells overhead. Lower dumbbells to shoulder height and pivot your hips to prepare yourself for the squat. That’s one representative.
3. Halter Renegade Row
The dumbbell renegade row is a core exercise that involves more than just your torso. This exercise cleverly includes push and pull moves that target both your shoulders and your arms.
It’s an effective workout that builds core stability while working multiple key muscles of the upper body.
Here’s How To Perform A Dumbbell Leaving Row
Grab dumbbells with your hands and get into a high plank position. Adjust your hands so that they are directly under your shoulders. Your body should form a straight line from your head to the drag. Keep your feet about hip-width apart. Tighten your abs. Tuck into your core so your back doesn’t arch. Keep your torso still. Pull a dumbbell up toward your rib cage from your shoulder blade while keeping it close to your body. 3. Return the weight to the starting position and repeat on the other side. That’s one representative.
4. Lat pull down
The lat pull-down is a cable exercise that targets your latissimus dorsi. It’s the muscle in your back that runs below the shoulders to the side of your abs. It is very effective at building definition in your back and adding strength.
Here’s How To Do Lat Pull Down
Attach a wide handle to your cable puller and sit on the machine bench facing the machine. Adjust the knee pad so that it sits comfortably on your knees and resists any leg movement. Grab the pull bar and adjust your hands so that they are slightly wider than shoulder width. Pull the bar down toward your chest and lean back slightly. Return the bar with control to the starting position. That’s one representative.
5. Imprint
The push-up is one of the best basic exercises that works every muscle in your body. While it primarily trains the shoulders and chest, it’s a full-body move that accentuates every part of the body.
It is also an effective bodyweight exercise for all fitness levels.
How to perform a push-up?
Get into a high plank position with your hands directly under your shoulders. Keep them slightly wider than shoulder width. Straighten your legs and keep your body in a straight line from your head to your heels. Tighten your abs and glutes. Lower your body until your chest almost touches the floor. Push yourself up to the starting position. That’s one representative.
6. Dumbbell Deadlift
The dumbbell deadlift is a compound lower body exercise that builds strength throughout your body. It’s a dynamic move that requires the stability of your core, shoulders, back, and your entire lower body.
Performing a dumbbell deadlift?
Grab a pair of dumbbells in your hands and place them in front of you with the palms facing you. Hinge at your hips and start slightly at your knees. With your abs engaged, lower the weights toward the floor until you feel the full stretch in the back of your legs. Brace the core and return to the starting position. That’s one representative.
7. Side Shelves
Last on the list is the side shelf. It’s an oblique exercise that strengthens and stabilizes your core muscles.
Here’s how to perform the side plank.
Lie on one side with your legs fully extended. Stack your feet together and keep your elbow tucked directly under your shoulder. Adjust your feet and head so that your whole body is in one straight line. Tighten your abs and core and hold for 30-60 seconds. Return to the starting position and repeat on the other side.
8. Skipping Rope
Skipping rope is a great full-body cardio exercise that will help you burn calories and get lean. In just 30 minutes of skipping rope you burn no less than 300-500 calories, depending on your weight.
In addition to burning calories, jumping rope also improves your cardio fitness and heart health. Not to mention, it’s a great workout for your arms, legs, and abs. Aim for 6 sets of 5 minutes at a moderate pace.
This post The 8 Best Exercises for Men To Get Lean was original published at “https://www.fitwirr.com/workout/exercises-for-men-to-get-lean/”
