Exercises to Get Skinnier

Exercises to get skinner might save your life. A Harvard Medical School study led by JoAnn E. Manson, M.D. observed the association of body mass index and mortality among 115,195 women over a 16-year time period. The lowest mortality rate occurred among women that weighed at least 15 percent less than the national average for women of similar age. The Harvard Study was published in a September 1995 issue of the "New England Journal of Medicine."

Density

Testosterone helps you get skinnier by increasing your metabolic rate, which burns more body fat. Density training exercises stimulate testosterone production, says John Romaniello's March 2011 IronMagazine.com article. Testosterone helps combat the effects of estrogen, which promotes lower body fat in your hips and thighs. Density training exercises involve performing as many complete weightlifting repetitions as possible within 30 seconds. Increase the weight by 10 to 20 percent for each subsequent set, while trying to perform more repetitions. Include upper-body pushing and pulling movements, and a lower-body pushing movement in your workout.

Dynamic

Dynamic training exercises help you get skinnier by reducing love handle fat around your waist and lower back, says Romaniello. Dynamic exercises involve fast-paced movements, which teach your body how to move more efficiently. Compound and combination movements that involve multiple joint articulations are critical components of dynamic training exercise. Combination movements include the squat-to-press, clean and jerk and press sit-up. Compound movements include the bench press, squat and rowing exercises.

Endurance

Endurance exercises involve high-repetition compound weightlifting movements. These exercises exhaust your muscles within 20 to 25 repetitions. This repetition range depletes the energy stored in your muscles, according to The National Federation of Personal Trainers. Your muscles adapt by increasing the number of energy-producing mitochondria in your muscles cells. Endurance training exercises help you get skinner, because mitochondria produce energy by burning fat, particularly during low-intensity activity between each workout. Complete a full-body workout with four or five sets per muscle group during each workout session.

Concentric

Growth Hormone helps you get skinnier by helping your body burn fat instead of carbohydrates for energy, says professional bodybuilder David Robson. Growth hormone also offset the effects of cortisol, which promotes abdominal fat. Concentric training exercises stimulate growth hormone production, says John Romaniello. Concentric exercises extend the concentric phase of weightlifting repetitions. For example, you may quickly descend into a squat but extending the rising phase of each rep over four to six seconds. Stimulating growth hormone requires short intense bursts of strength. Shoot for lifting an amount of weight, which exhausts your muscles within four to six repetitions, and limit your concentric exercise session to 30 minutes.