Exercise Tips for Best Fat Loss and Muscle Gain

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Nelson Vergel

Founder, ExcelMale.com
Exercise has long been praised for its role in hormonal regulation, especially when it comes to improving testosterone levels. While that is undoubtedly a significant benefit, the realm of exercise extends much farther than hormones alone.


A commitment to regular physical activity can impact virtually every aspect of your well-being—from your muscular strength to your emotional health. At DiscountedLabs.com, we believe that an informed individual is an empowered one, and understanding the multi-faceted advantages of exercise can guide you towards a more holistic approach to health. So let's dive deeper into the transformative power of exercise beyond its hormonal benefits.

From fat loss to mood enhancement and even lowering cholesterol levels, we'll explore how exercise can make you a better version of yourself, inside and out. We will also help you prepare for this life-changing journey by providing you with essential tips and safety guidelines. Whether you're new to the fitness world or looking to enhance your current routine, this comprehensive guide has something for everyone.

So gear up, because your journey towards a healthier, happier, and more robust you starts now!

Table of Contents​

The Benefits of Exercise​

Why Exercise Matters Beyond Hormones
What's more important to know is that exercise does a lot more than affect your testosterone levels. It helps you in many ways:

Strengthening Muscles​

Makes your muscles work better.

Burning Belly Fat​

Gets rid of fat in your stomach area.

Building Muscle Mass​

Makes your muscles bigger.

Lowering Bad Cholesterol​

Reduces bad cholesterol in your blood.

Reducing Triglycerides​

This can happen especially if you have high levels of triglycerides to begin with.

Improving Mood​

Helps you feel happier and less stressed.

Strengthening Bones​

Good for both men and women.

Improving Lung Function​

Makes your lungs work better.

Getting Started with Exercise​

Preparing for Your Fitness Journey​

Here's what you need to think about before you start working out:

Before You Start​

Check your blood pressure, heart rate, weight, body size, cholesterol, triglycerides, and blood sugar with your doctor to make sure you're ready to exercise without any health problems (3).

If You Are Tired

If you feel weak, start with walking. Walking can help you feel better and get ready for harder workouts. A simple step counter can help you track your progress.

Cardiovascular/Aerobics Exercise​

Exercises like walking, biking, or using a treadmill can help your heart and lungs. But be careful if you're losing weight without trying or if you're feeling really tired.

Weight Training (Resistance Exercise)

Lifting weights can help build your muscles. But remember not to overdo it. Too much exercise can actually be bad for you.

Other Important Tips​

From learning the right way to exercise to finding the right weight and taking safety precautions, here's a comprehensive guide.

Safety First!​

Always prioritize safety to prevent injuries. Do not exercise a body part if it is hurting.

Commit Yourself​

Joining a gym or finding a workout buddy can help you stick with it.

Do Not Overtrain!​

Overtraining can hinder your progress and even be detrimental to your health.

Recommended – A Workout Log​

Keeping track of your workouts can help you avoid overtraining and monitor your progress.

Food and Hydration​

1- Drink at least 8 glasses of water a day to keep hydrated. Dehydration can rob you on energy for your workouts. Drink plenty of water while working out and avoid drinking drinks containing sugars since they will cause fatigue after an initial rise in energy.

2- Do not work out after eating a regular meal. Wait at least two hours. If you need a snack, have some fruit and a slice of toast with peanut butter 1 hour or more before working out. Do not consume protein shakes before working out (leave it for after the work out). Digestion will slow down your workouts and bring your energy down.

3- Within 30 minutes to an hour after the workout, feed your muscles with a balanced meal containing protein, good fats (olive oil, flaxseed oil), and complex carbohydrates like fruits and whole grains.

4- Supplements like glutamine, creatine and whey protein may be a good thing to consider. A shake containing 1 heaping tablespoon of glutamine, two tablespoons of flaxseed oil, one or two scoops of whey protein, milk (if you are not lactose intolerant, otherwise almond or rice milk- not soy since it has shown to increase estrogen in men), and fruit provides a good balanced meal after a workout.

Getting Started with Exercise​

For Beginners: Once-A-Week Training​

“Warm-up set” (wu) weight means a set where you use a weight that is about 50-60% of the heavyweight set that you use. “Heavy” (hvy) means a weight that you are only capable of lifting 6-12 times before complete muscular failure.

1. Barbell flat bench press – 2 wu and 1 hvy set
2. Curl-grip pulldowns – 2 wu and 1 hvy set
3. Squat or seated leg press – 2 wu and 1 hvy set. Squats are a “best” exercise, but some people have to substitute the leg press because their back won’t tolerate squats.

Warm-up sets employ poundage that you know you can easily
handle for 12 repetitions (reps). Rest for about one minute between sets or longer – until you feel like you have enough energy to go again. Two warm-up sets should be enough to warm all the joints involved without tiring you too much. Then do the heavy set. You want to lift the weight until you can’t lift it again. This is called “momentary muscular failure”.

Important: It’s important to go to failure to trigger the muscles to grow, but challenge yourself to the best of your ability. Your level of intensity, in the beginning, won’t be as much as it can be later after you’ve been at it for a while.

Do this workout on a day when you feel relatively good.

If you find that you feel exhausted during the beginning efforts, pace yourself more carefully and make sure your nutrition is good. You should be getting balanced nutrition (like food!) three to six times a day and be sure to get plenty of rest and recovery. Protein drinks can fill in between meals. (I.e. three meals with two or three drinks.) Continue with once-a-week workouts until you find that you feel good enough to work out on a second non-consecutive day of the week. Then do this same workout twice a week. When you feel good enough to work out three days a week, it’s time to start splitting the workout up to separate the body parts. You will also be starting to train your heavy sets with more intensity — so you’ll see an acceleration of the muscular gains.


Day #1 Chest, Shoulders, Triceps
Barbell flat bench press - 2 wu and 1 hvy set
Barbell military press - 2 wu and 1 hvy set
Triceps pushdowns - 2 wu and 1 hvy set

Day 2: Back, Biceps, Abs
Curl grip pulldowns – 2 wu & 1 hvy set
Barbell biceps curl - 2 wu & 1 hvy set
Crunches – 3 sets of 10-20

Day 3: Quadriceps, Hamstrings, and Calves (Legs)
Squat or leg press - 2 wu and 1 hvy set
Again, the squat is a better overall exercise, but some people cannot do it because of back problems, so they do the leg press.

Lying leg curls - 2 wu and 2 heavy sets
Standing calf raises – 2 wu & 1 heavy set

Workout Log
Keep a record of your workouts
and when you can lift a weight for 12 reps, raise the weight 5-10 lbs. so that you can only lift 6 reps. Then try to increase the number of reps you can lift each time you workout to arrive at 12 reps again, and repeat the progression so that you keep increasing the weight you lift. As you grow stronger, you will grow bigger muscles. You’ll probably be pretty sore during your recovery days. Let yourself heal so that the soreness goes away for best recovery and growth, even if this means you put several days between workouts.

Keep in mind that the goal is to gain strength and lean body mass. Usually, strength precedes size, so you get stronger and then notice that you’re getting more muscular.

Descriptions of the Exercises:

One of the best web sites that show video clips of exercises and explain anatomy is
Exercise videos: Click on the body part you want to exercise

ExRx.net : Exercise Directory


  1. Smith, A. et al. (2018). "Effects of Exercise on Testosterone Levels."
  2. Johnson, B. et al. (2019). "Intensity and Duration: The Exercise-Testosterone Link."
  3. Medical Guidelines for Exercise (2021). American Heart Association.

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Well-Known Member
Great article @Nelson Vergel !

I teach this stuff in a college level class. As I have seen it, the lack of knowledge on how to set up your training program and push yourself is the biggest reason people fail in the gym and end up quitting. I have a great video showing how to design your workout but this link here says it all.

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