If you're trying to achieve a lean and thin body, prioritize compound movements and keep your rest periods short between sets. Deadlifts, lunges, overhead presses and other compound exercises hit all of the major muscle groups, increasing oxygen consumption. As a result, you'll burn more calories and torch fat.

It takes a lot of effort to simultaneously lose fat and build muscle in pursuit of a lean, sculpted physique, but it doesn't have to take months and months. As long as you have a few years of weights-room experience under your belt, you'll see results from this challenging lean muscle workout plan after four weeks.

Choose a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions. When you can easily do more repetitions of a certain exercise, gradually increase the weight or resistance.

Lean means reducing your level of body fat. Toned means that you can see muscle definition and have a low body fat percentage. So, you need to have a low percentage of fat along with enough muscular development that you can see the shape of the muscle under the skin.