Men’s Health Program Leverages Science for Fat Loss, Muscle Retention

One participant lost 13 pounds and three inches from their waist. The 28-Day Belly Fat Burner Workout from Men’s Health produced those results over four weeks. David Otey, CSCS, built the program. He sits on the Men’s Health Advisory Board.

Five workouts happen each week. They run 20 to 30 minutes. Ten distinct routines fill the month. Supersets and circuit training drive the sessions through compound movements aimed at calorie expenditure and muscle growth. Circuit training reduces total body fat, increases lean muscle mass, improves strength and enhances cardiorespiratory fitness.

A 2026 network meta-analysis found that exercise prevents nearly half of fat-free mass loss during calorie restriction. Mixed and strength training delivered the strongest outcomes in that research. Earlier data supports the same mechanism. A 2022 meta-analysis covering 114 trials and over 4,000 participants showed resistance training combined with calorie restriction lowers body fat percentage while preserving lean muscle mass. The program applies progressive overload and sufficient training volume to maintain muscle during a diet.

Otey has over 15 years of experience as a personal trainer, author and educator. His work spans Landmine Training, unconventional training and rotational power. He holds international recognition in those areas.

Protein intake, sleep and increased non-exercise activity thermogenesis support the regimen alongside a consistent caloric deficit.