If you want to lose your gut, don¡¯t think of lifting weights as an option; consider it a requirement. Why? When dieters don¡¯t pump iron, 22 percent of their weight loss comes from losing muscle, according to a Penn State study. So if you drop 20 pounds without lifting, almost 5 pounds will be from muscle.

That won¡¯t happen with this program. It¡¯s designed to work your muscles intensively 4 days a week so you can banish your belly but keep your biceps. In fact, scientists discovered that men using a similar approach lost 37 percent more fat than those who didn¡¯t hit the weights. The end result: the lean, muscular body you want.

Perform these workouts 4 days a week.

For day 1, we will train on upper body. Dumbbell bench press: On a flat bench, lie face up holding a pair of dumbbells above your chest with your arms straight. Lower the dumbbells to the sides of your chest, and then push them back up to the starting position. Wide-grip pull up : Grab the bar with an overhand grip that¡¯s about one and a half times shoulder width, and hang at arm¡¯s length. Pull yourself up until your upper chests hits the bar. Pause and slowly lower yourself to the starting position.

For day 3 as well, we will train on upper body. Dumbbell push press : Stand holding a pair of dumbbells just outside your shoulders, your arms bent and palms facing each other. Bend your knees slightly to dip your body, and then push up with your legs as you press the dumbbells straights over your shoulders. Keep your torso upright throughout. Lower the dumbbells to the starting position, and repeat. Barbell bent-over row : Grab a barbell with an overhand grip that¡¯s just beyond shoulder width, and hold it at arm¡¯s length. Lower your torso until it¡¯s almost parallel to the floor. Let the bar hang at arm¡¯s length. Pull the bar to your upper abs as you squeeze your shoulder blades together. Pause, and slowly lower the bar back to the starting position. That¡¯s 1 rep.

For day 2 and day 4, we will work for lower body. Barbell front squat : Cross your arms in front of your chest and rest a barbell on the front of your shoulders. Your elbows should be held high, with your upper arms remaining parallel to the floor as your perform the move. Set your feet shoulder-width apart. Push your hips back, and lower your body until your thighs are at least parallel to the floor. Pause, and push your body back to the starting position. Barbell Romanian dead lift : Grab the bar with an overhand grip that¡¯s just beyond shoulder width, and hold it at arm¡¯s length in front of your thighs. Keep your knees slightly bent. With your lower back naturally arched, bend at your hips and lower your torso until it¡¯s parallel to the floor. Pause, and then rise back to the starting position.

Use this 4-week workout to melt your flab and unveil your abs