When it comes to weight loss, body image, and fitness, men are often left out of the conversation. The world assumes you already know how to get in shape—like it’s some kind of instinct.

But let’s be real. Getting started is tough. And social media doesn’t make it any easier. You rarely see the average guy crushing it in the gym—instead, he’s often the punchline in a soda or chips commercial.

And yet, the fitness industry only celebrates men after the transformation. But weren’t they just as worthy before?

Here’s the truth: You don’t have to live at the gym to see real progress. Strength isn’t about extremes—it’s about consistency, smart habits, and a plan that works for you.

Refine’s six science-backed principles will help you forge your own path to a leaner, stronger, healthier self. Let’s get started.

 1. Exercise regularly in unique ways

Boxing, kickboxing, or even martial arts workouts provide full-body engagement and shred fat through quick, intense movements. Turn a walk into an adventure by going on a hike. Try rock climbing, hitting the pool for a swim or even dancing. All these activities can boost fat loss,and  improve muscle tone and cardiovascular health.

“At least 150 minutes per week of aerobic exercise at moderate intensity is required to achieve important weight loss,” said Dr Ahmad Jayedi, an epidemiologist at Imperial College London. 

You don’t need a gym membership to be fit. Sometimes, you just need options.

2. Strength training

Interested in getting back into the gym or being a gym-bro actually excites you? 

This one’s for you. 

High-intensity functional training can boost fat loss and improve muscle tone. The HIFT movement, not to be confused with HIIT, started for firefighters, military personnel, and law enforcement officers to improve their operational readiness. It combines strength training in intense spurts while mimicking everyday movements of pushing, pulling, etc. 

Knowing your body type can help you understand what workouts are most beneficial for you.

• Ectomorphs: naturally slim and lean without much body fat or muscle mass
• Mesomorphs: moderate-sized body frames with naturally strong arms and legs
• Endomorphs: naturally curvier bodies, larger bones wider waists and hips

Your body type is not a guideline to what exercises you can or cannot do, but rather a baseline for what you want to strengthen or shed.

 3. Boost your testosterone naturally

Your testosterone levels are responsible for muscle mass, strength, bone density, and fat distribution. A poor diet can lower these levels making it harder to lose weight. 

Here are some foods and vitamins you should include in your diet: 

• Omega 3s like fatty fish and fish oils,

• milk and dairy products (to get that source of Vitamin D),
• legumes like beans, peas, lentils and peanuts,
• dark, leafy greens like spinach, kale and broccoli,
• honey,
• onions,
• eggs,
• and hot peppers.

Remember to eat high-protein and fiber foods with plenty of zinc and magnesium!
For more high-protein meal ideas, check out Refine’s list!

4. Join a local sports league

It’s all about teamwork! Finding an accountability partner to head to the gym, hike or try out for the team can keep you on track. 

Studies show that recreational sports significantly improves aerobic capacity, muscle endurance, energy levels, and enhances insulin sensitivity leading to fat loss.

Whether it’s basketball, soccer, or even adult kickball, sports are a great way to get fit while building a support system, without confining yourself to the treadmill.

5. Try the “Dad Bod” regimen (but actually lose the belly)

Embrace the dad bod workout — you know, the one that involves carrying groceries, chasing after the dog, and bending down to tie your shoes. 

A study in The International Journal of Obesity shows that functional exercises (like picking up kids or mowing the lawn) can burn fat and improve metabolism.

If you stay active with your kids and incorporate movement into your day, you can get the biceps from real-life challenges, not just the dumbbells.

6. Cut the creatine, incorporate metabolism-boosting spices

Research indicates that incorporating cayenne pepper, ashwagandha, black pepper, cinnamon, turmeric, and ginger can support your weight loss efforts by increasing metabolic rate and reducing hunger. 

These natural allies can be seamlessly integrated into your meals to keep you strong and energized.

Stand tall and stay disciplined

Focus on developing healthy eating habits, regular physical activity, and making hydration and consistent sleep patterns a priority.

Your transformation awaits—seize it with strength and determination!