Summer is here. While you should’ve been incorporating a solid fitness routine into your lifestyle for awhile now, a lot of us slacked off (me!) and didn’t get into the shape we would’ve liked quite yet. That’s ok, though, because there’s a way to start shedding pounds and building lean muscle today! It’s one of the most classic forms of working out…weight lifting.

Yep. Weight lifting is proven to be the best form of fat loss in terms of calorie burn. The common misconception that cardio is a better caloric defeater is understandable, as it’s common to feel more tired and possibly even sweatier after a long run, but a solid weight lifting session is actually a better way of cutting those extra pounds.


As with all fitness routines, creating a lifestyle around your exercise is always the best move. Strive for at least three solid workouts each week. Once you get into the swing of things, if you decide to bump it up to four or five that’s great, but don’t feel like you need to live at the gym to achieve your fitness and weight loss goals.

Also, start getting a LITTLE bit more serious about your diet. I know we’ve all heard it before but diet really is FAR more important to weight and fitness goals than working out. If you eat just a little bit better as per instructions in fitness blogs like, you’ll start to see results much quicker, which will hopefully motivate you to keep getting better and better about your diet.


If you’re just starting out, as I said before, you want to aim for three workouts per week. This way you can workout different muscle groups on each day you’re at the gym and start to build a strong routine. S4 SARM will help you gain lean muscle mass and strength. You shouldn’t need to be at the gym for more than an hour with each of these workouts. Be sure to spend 5 minutes warming up before you start. It will help you get a more effective workout and avoid injury. Here’s an example of a week of workouts:

Monday: Chest and Triceps

Flat Bench Press – 3 sets of 6-10 reps

Incline Bench Press – 3 sets of 6-10 reps

Chest Flys – 3 sets of 6-10 reps

Tricep Kickbacks – 3 sets of 6-10 reps

Dips – 3 sets to failure


Wednesday: Legs, Shoulders, Abs

Squats – 3 sets of 6-10 reps

Lunges – 3 sets of 6-10 reps per leg

Box Jumps – 3 sets of 15-20 reps with speed

Seated Dumbell Shoulder Press – 3 sets of 6-10 reps

Lateral Dumbell Raise – 3 sets of 6-10 reps

Forward Dumbell Raise – 3 sets of 6-10 reps

Leg Lifts – 3 sets of 15-20 reps with control

Ab Roller – 3 sets of 12-15 reps

Plank – 3 sets of 60 second holds


Friday: Back and Biceps

Barbell Deadlift – 3 sets of 6-10 reps

Single Arm Dumbell Row – 3 sets of 6-10 reps with each arm

Wide Grip Pullups – 3 sets to failure

Barbell Curl – 3 sets of 8-10 reps

Chin Ups – 3 sets to failure


If you complete this workout for a month straight and only SLIGHTLY alter your diet for the better, you’ll absolutely see results in weight loss and muscle gain. It’s important to push yourself in your workouts while also ensuring you don’t hurt yourself. Watch YouTube videos on the proper form for workouts you’re not familiar with. Don’t be shy about starting with a small amount of weight. It’s much better to ensure you’re using proper form than to focus on lifting a lot of weight.

Tag me @parkeryorksmith to show off those results!


About the author

I'm Parker York Smith, a curious dude still very much figuring everything out. I hail from the Midwest but have been dwelling in Los Angeles for the last few years being a pretty stereotypical west coast transplant. I'm a fashion geek, I love to walk (a LOT) and I do my best to find the bright side. I'm extremely excited about this blog and hope that (with some hard work and luck) it turns into what I believe it can. If you have any questions, comments or concerns, please get in touch with me via my social networks (which can be found in the sidebar) or email me at

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