Building lean muscle not only improves athletic performance, it also boosts fat loss. PT Lucy Miller shares the best workout for lean muscle
Words & Model: Lucy Miller | Images: Shutterstock & Eddie Macdonald
Lifting weights might make you think of clanking barbells and building bulk, but time and time again we’re reminded that’s not the case. In fact, the number one rule when exercising for weight loss is to lift weights. Unlike cardio, which stops fighting fat as soon as you get off the treadmill, strength training builds lean muscle tissue. And it is this muscle tissue that is key to boosting your metabolism, improving your posture, bolstering bone density and burning calories during – and up to 48 hours after – your workout. That’s because your body has to work overtime to help the damaged muscle tissue repair and rebuild, and this means it’s still working hard after your session has finished. Have we convinced you to give weightlifting ago? Good! Here’s a fun workout to get you started.
How to do it
Start with a warm-up of your choice. Anything that raises your pulse and mobilises your body will do, but bodyweight versions of the moves in this workout are a great idea. Next, perform all sets and reps of the first exercise before moving on to the next exercise.
Use slow, controlled movements throughout and be sure to pay attention to your form. Your dumbbells should be comfortably challenging – heavy enough for the last two to three reps to feel tough, but not so heavy that your technique get
Goblet Squat
A full-body fire-up that works your legs, glutes, core and arms. Reps: 12 | Sets: 4
- Holding a dumbbell with both hands by your chest, shift your hips back to lower into a squat. Keep your weight in your heels and your chest up high (A).
- At the bottom of the squat, pause for a second and then drive through your heels to come back standing (B).
- Squeeze your bottom at the top of the move, then repeat.
Dumbbell Chest Fly
Tones the upper body and – thanks to the gym ball – the core. Reps: 12 | Sets: 4
- Lie back on a gym ball with a dumbbell in each hand. Your head and shoulders are supported and your body is in a straight line from head to knees.
- Lift the dumbbells above your chest with your palms facing each other and a slight bend in your elbows (A), then lower your arms to the sides in an arc until you can feel the stretch in your chest (B).
- Pause, then draw your arms back to the start and repeat.
TIP: Use your core muscles and squeeze your glutes to stop the ball from wobbling.
Walking Lunges with hammer curl
Works the entire body from head to toe, especially the glutes, hamstrings and quads. Reps: 12 | Sets: 4
- Start standing with a dumbbell in each hand (A).
- Take a big step backward with your left foot, bending at the knee so that your back knee almost touches the ground.
- As you lower down into a lunge, bend your elbows and bring the dumbbells in towards your biceps to perform a hammer curl (B).
- Bring the left leg forward to stand up, then repeat on the right and continue alternating.
Deadlift
A great glute exercise that will work your hamstrings and build strength. Reps: 12 | Sets: 4
- Start standing with your feet hip-width apart and knees slightly bent. Hold a dumbbell in each hand, placing them in front of your hips with palms facing thighs (A).
- Keeping your spine in a neutral position and squeezing your shoulder blades, send your hips back to lower the dumbbells towards the ground. Keep the dumbbells close to your body as you lower them down, so they are in front of your shins (B).
- When the dumbbells lower beyond your knees and you feel a stretch in your hamstrings, drive through your heels to stand back up. Repeat.
Try this 20-minute no-equipment home workout that burns fat & builds muscle
Triceps kickback
Works the triceps, a big muscle that runs along the back of your upper arm. Reps: 12 | Sets: 4
- Stand with your knees bent and a slight forward lean from the hips. Hold a dumbbell in each hand, then bend your arms so your triceps are aligned with your back and elbows are bent to 90-degrees (A).
- Engage your core and triceps, then extend your arms to push the dumbbells backwards. Your triceps should stay still; only your elbows move. Guide the weight upward until your arm is straight and pause (B).
- Lower your arms back to the start and repeat.
V-sit to press
Works into your shoulders, while also targeting your abs and core. Reps: 10 (each side) | Sets: 2
- Sit on the floor with your legs bent and raised to about shoulder height.
- Hold a dumbbell in one hand at shoulder height, with the elbow tucked in (A). Extend your other arm for balance.
- Keeping chest up and eyes looking forwards, slowly press the dumbbell overhead (B).
- Lower and repeat on the same arm. Complete all reps on one arm before switching sides.
Clothing: Shein Solid Seamless High Stretch Raglan Sleeve Sports Set (shein.co.uk); Kin ‘Halcyon Moon’ ALL-IN-ONE yoga mat (kinyogamats.com); New Balance 327 trainers (newbalance.co.uk)
