Not only do men have more muscle mass than women (thanks to the male hormone testosterone), men are good at pumping up what nature gave them. And that translates into a leaner figure because pound for pound, muscle burns more calories than fat. In fact, each pound of muscle burns 30 to 50 calories per day, while one pound of fat burns only two to three a day, according to Cedric Bryant, Ph.D., chief exercise physiologist at the American Council on Exercise. And since weight training increases muscle mass, it adds up to more calories being burned at rest.
In addition, a moderate 40-minute weight-training session uses all the carbohydrates that are stored in your muscles and raises your metabolism rate between 20 percent and 30 percent for four to six hours after the session, says Melyssa St. Michael, C.P.T., C.N.C., a personal trainer in Bentonville, Arkansas, and co-author of Becoming a Personal Trainer for Dummies (Wiley). And because your body uses all of its stored carbohydrates during your weight-training session, it starts burning your stored fat for energy instead.How to Master This Man Move: Build Your Muscles
To burn more fat and get your metabolism moving, St. Michael suggests doing strength training two to three times per week for 30 to 40 minutes. Beginners should start with one exercise per body part (chest, shoulders, back, biceps, triceps, stomach and legs), with three to four sets of each exercise and 45 seconds to one minute in between sets. You should be able to do between 15 and 20 reps with the weight for each exercise; if you can easily do more, the weight is too light. Make sure to have at least one day of rest between sessions.