Lose Weight Like A Dude Part 2

The Biology

Ring Those Bells- pumping iron burns fat and and builds muscle. Here are some excersies borrowed by our XY friends, courtesy of Self magazine

Shoulder Shaper

Stand with feet shoulder-width apart, toes under barbell. Bend down, knees soft, and place hands on bar wider than shoulder-width apart. Stand and raise barbell to shoulder level, knees slightly bent, elbows bent and pointing to floor (as shown). Press barbell overhead, straightening legs. Lower bar to shoulder level, bending knees, for 1 rep. Do 12 reps

Lean-leg Lift

Stand with feet shoulder-width apart, toes under barbell. Bend at waist 90 degrees, knees soft, and place hands on bar wider than shoulder-width apart. Shift weight to heels and lift barbell, keeping back flat (as shown). Stand, bringing bar to thighs and pushing hips forward. Lower bar to ankles for 1 rep. Do 8 reps.

Booty Toner

Stand with feet wider than shoulder-width apart, toes under barbell. To get in start position, follow directions for Shoulder Shaper, but after pressing overhead, lower bar behind neck and rest it on back of shoulders. Then squat (as shown). Rise to standing for 1 rep. Do 12 reps.

Sexy Back

Stand with feet wider than shoulder-width apart, toes under barbell. Bend down, knees soft, and place hands on bar 6 inches apart. Stand, bringing barbell to thigh level. Keeping knees soft, lift barbell up to collarbone, elbows up and out to sides (as shown). Lower barbell back to thigh level for 1 rep. Do 16 reps.

Waist Whittler

Lie face up on bench, feet flat on floor, holding barbell at chest with hands wider than shoulder-width apart. Press barbell straight up, then lower to chest for 1 rep. Do 9 reps. On 10th rep, hold arms extended and crunch until shoulders lift off bench (as shown). Lower to bench, keeping barbell up, for 1 rep. Do 10 reps.