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Build Muscle and Get Lean with This 4-Move At-Home Workout

ETNT Mind+Body Logo By Tim Liu, C.S.C.S. of ETNT Mind+Body | Slide 1 of 5: No matter who you are, if you want to build muscle and get lean, you need to do strength training. Strength training, whether it's through bodyweight exercises or lifting dumbbells, helps build muscles and strengthen bones. And per the American Cancer Society, the more muscle you have, the more calories you burn—making it easier to burn fat and get leaner.But not all strength training is created equal. You also need to choose the right exercises in order to get the lean body that you desire. As a trainer, I typically recommend that strength exercises be full body and composed of mostly compound movements (meaning they involve more than one joint). That way, you're working multiple muscle groups in every move—making your workouts more efficient and calorie-burning.Sure, some folks love to split up their strength training to target specific body parts (like chest day, leg day, etc.) This can be helpful if you have a particular group of muscles that needs some extra love. But most people are better off training their whole body instead for maximum results. In fact, a 2019 study in the Journal of Strength and Conditioning Research found that men who did five total-body workouts per week saw greater gains in muscle thickness than men who split up their five workouts between muscle groups.Additionally, every strength-training workout needs to incorporate the four major movement patterns: push, pull, squat, and hinge. This ensures that you're working all of the muscles in your entire body, and balancing all of the body parts. (Translation: You'll avoid the common gym problem of having a ripped upper body and super-weak legs.)This is admittedly a lot to keep track of. Don't worry, I got you covered. Here's a four-move workout you can do at home that'll help you build muscle and carve out your figure. Plus, it incorporates all of the types of movements I discuss above to ensure you're getting a balanced workout. Add this routine into your workout regimen and you'll see great changes to your body.All you need is motivation and a pair of dumbbells. Perform each exercise back-to-back with no rest. Aim for three to five sets of each exercise and you should be set. (For more exercise routines, read: Try This Simple Bodyweight Workout to Burn Fat and Get Lean.)Read the full story on Eat This, Not That!

Build Muscle and Get Lean with This 4-Move At-Home Workout

No matter who you are, if you want to build muscle and get lean, you need to do strength training. Strength training, whether it's through bodyweight exercises or lifting dumbbells, helps build muscles and strengthen bones. And per the American Cancer Society, the more muscle you have, the more calories you burn—making it easier to burn fat and get leaner.

But not all strength training is created equal. You also need to choose the right exercises in order to get the lean body that you desire. As a trainer, I typically recommend that strength exercises be full body and composed of mostly compound movements (meaning they involve more than one joint). That way, you're working multiple muscle groups in every move—making your workouts more efficient and calorie-burning.

Sure, some folks love to split up their strength training to target specific body parts (like chest day, leg day, etc.) This can be helpful if you have a particular group of muscles that needs some extra love. But most people are better off training their whole body instead for maximum results. In fact, a 2019 study in the Journal of Strength and Conditioning Research found that men who did five total-body workouts per week saw greater gains in muscle thickness than men who split up their five workouts between muscle groups.

Additionally, every strength-training workout needs to incorporate the four major movement patterns: push, pull, squat, and hinge. This ensures that you're working all of the muscles in your entire body, and balancing all of the body parts. (Translation: You'll avoid the common gym problem of having a ripped upper body and super-weak legs.)

This is admittedly a lot to keep track of. Don't worry, I got you covered. Here's a four-move workout you can do at home that'll help you build muscle and carve out your figure. Plus, it incorporates all of the types of movements I discuss above to ensure you're getting a balanced workout. Add this routine into your workout regimen and you'll see great changes to your body.

All you need is motivation and a pair of dumbbells. Perform each exercise back-to-back with no rest. Aim for three to five sets of each exercise and you should be set. (For more exercise routines, read: Try This Simple Bodyweight Workout to Burn Fat and Get Lean.)

Read the full story on Eat This, Not That!

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