All you need is 2 dumbbells/kettlebells and 5 feet of floor space, and a little determination.
In this article, I’m going to lay out exactly what you need to do, to get in great shape by adding lean muscle and burning body-fat at the same time.
You can do this by having the right healthy eating plan and working out using a process called Metabolic Resistance Training.
Metabolic resistance training is a lean muscle workout that involves doing full-body resistance training with lighter weights (or bodyweight), higher reps and shorter rest breaks.
Below, I’ll outline what your eating plan will need to contain and give you an example of a good lean muscle workout that will work to give you SOLID results.
Let’s dive on in!
The Lean Muscle Workout:
As I have already mentioned above, the lean muscle workout style you need to adopt to lose fat and gain muscle is called Metabolic Resistance Training, or MRT for short.
MRT uses low weight, high reps and short rest periods to keep the workout as dynamic and metabolically engaging as possible.
This lean muscle workout will not only build muscle and burn fat but will also make you more cardiovascularly fit, spark up your metabolism and increase your testosterone levels.
There are a few different ways you can undertake this type of workout, but I’ll give you a full breakdown of the way I find to give the best effect.
This version is a combination workout, where you combine supersets of resistance and cardio exercises into mini circuits.
In order to get the most from this type of lean muscle workout, you should use as many compound, multi-joint exercises as possible for the resistance exercises.
This will include Squats, Presses, and Rows.
For the cardio exercises, you will perform dynamic cardio, like Mountain Climbers, Burpees, and Jumping Jacks.
These will be combined into a resistance/cardio superset and will be performed at 20 reps for resistance and 30 secs for cardio.
- Push ups – 20 reps
- Mountain Climbers – 30 secs
- Dumbbell Deadlift – 20 reps
- Burpees – 30 secs
- Renegade rows – 20 reps each arm
- Jumping Jacks – 30 secs
- Reverse lunges – 20 reps each leg
- Sprint on the spot – 30 secs
- Thrusters – 20 reps
- Squat thrusts – 30 secs
Repeat for 3 rounds. 30 secs rest after all 3 rounds are complete.
As you start to get fitter, you can reduce the rest between supersets down to 25 secs, then 20 secs, etc.
If you are able to get through the entire workout without rest between supersets, you should increase the weight for resistance exercises and the duration of the cardio exercises.
If you would like to see a complete video version of a great MRT based workout that can be completed in just 24-minutes, you can get our FREE Fat Burning Workout, by clicking the box below.
Here’s A Free 24-Min Fat Burn Workout For Busy Men 40+
This powerful workout will reignite your metabolism to burn fat 24/7 like you did in your 20s…
The Lean Muscle Workout Healthy Eating Plan:
When your main fitness goal is for complete body transformation and you want to do it in a shorter amount of time, you will need to build muscle and burn fat.
I want to be totally honest with you here. This is not easy, but it is possible.
To get these results, you will need to be disciplined with your healthy eating and get it totally on-point. That basically means clean eating at all times, except one planned free meal each week.
If you deviate from the plan too much, you will not get the BEST results. If you stick to it, you will… it’s that simple.
Your calorie intake:
To enable you to burn fat whilst still building muscle, your calorie intake will need to be around 300 calories lower than your maintenance level (The number of calories your body needs on a daily basis).
You can use our calorie calculator to find out what your maintenance level is, then deduct 300 from that.
*This is a guide, rather than something to track absolutely.
Instead of actually closely counting calories, we have a method you can use to manage your daily food intake, using the ratios and foods I will outline below.
Our method is called ‘Perfect Plates’ and recommends filling ½ of your plate with vegetables, ¼ of your plate with Protein and ¼ of your plate with Carbs.
You can also add a small portion of healthy fat to your plate if your main sources do not contain much fat already. This could be some olive oil and seeds to a green salad with chicken.
Using ‘Perfect Plates' will control your calories at a close enough level to help fat loss, without needing to track to the last calorie.
Here’s A Free Weight Loss Meal Plan For Busy Men 40+
Discover exactly what to eat for breakfast, lunch, and dinner to lose belly fat & feel energized 24/7 without hard dieting...
“WTF is macronutrient ratio?”, I hear some of you say.
Macronutrients is the word used for Protein, Carbs and Fats, so the ratio is the breakdown of these food types you should take in, depending on your aims.
If you’re looking to undertake a lean muscle workout for the sake of building muscle and burning fat, your ratio should be:
• 35% Carbs – Mainly used for energy.
• 40% Protein – Used for building and maintaining muscle tissue and keeping you feeling more full throughout the day.
• 25% Fat – Also used for energy as well as testosterone production and other necessary functions.
Splitting your macronutrients like this means you can support lean muscle development with the high protein, even though your calorie intake will be relatively low.
A reasonably high-fat ratio is to aid testosterone levels, which is also necessary for muscle growth.
Carbs are purposefully at the mid-range as they are needed for energy, but if too many simple carbs are eaten, especially around periods of inactivity, it will cause fat gain.
What types of food contain these macros?
The source of each of these macronutrients will be important too, so I’ll show you here some of the foods you should eat to get the best results.
The Carbs you take in should Complex Carbs, which includes Brown Rice, Quinoa, Sweet Potato and Wholemeal Pasta.
Carbs to avoid are Simple Carbs which are refined and processed foods like White Bread, White Rice, White Pasta, Pastries, and Cakes.
The Proteins that are best for you are Chicken, Eggs, Sardines, Whey Protein and Lean Beef. These have higher biological value, so are better absorbed for protein synthesis and muscle growth.
There aren’t really any proteins to avoid, but using those with higher biological value will have more benefit to your healthy eating plan.
When it comes to Fat, you need to make sure you are eating healthy fats, such as avocado’s, cold-pressed olive oil (not for cooking with), MCT oil or Coconut oil.
You should ABSOLUTELY avoid artificial trans-fats, which are found in fried foods, baked goods, cookies, packaged snack foods, margarines and processed ‘ready meals’.
We have much more information on all of this, as well as examples of meals you can use, in our free downloadable guide “The Fit Father 1-Day Meal Plan”.
This guide has been downloaded almost 30,000 times as of writing this and has been responsible for weight loss stories from guys of all kind of backgrounds and from numerous countries around the world.
You can get your free copy by clicking the book cover on the right. The link will open in a separate tab, so you can keep reading this article, then pick up your free guide after.
It is important to keep your form strong on every exercise and work at a 1-2 secs concentric phase (lifting the weight) and a 2-3 secs eccentric phase (lowering the weight).
This will make sure that the weight is controlled throughout and that you will not lose your form to the point where you will risk injury.
If you follow the steps I’ve outlined above, you will notice fast improvements in your overall fitness, fat loss, and muscle gain.
Completing a lean muscle workout like this on 3 non-consecutive days (Mon – Wed – Fri or Tue – Thu – Sat) and combining it with the healthy eating plan I have suggested, will get you right on track to a great body transformation.
If you need to change up the exercises you use, you can find exercise tutorials on the Fit Father Project YouTube Channel that will give you some ideas, and most importantly, keep your form on-point.
If you've found this lean muscle workout useful and would like to let others know about it, please use the social media buttons below, or on the left, to share it with your friends.
I hope you enjoy your new workout and wish you every success in your fitness goals.
Until next time!
Your new friend & health coach,
*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on creating a lean muscle workout. Thanks for reading!