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There are many ways to help reduce fat and gain lean body mass. Some of the more popular ways is to use free weights to and multiple repititions to help you gain lean muscle mass and strengthen your core muscles. There are weight benches that are made to help you incorporate weights into your training. The key is to use lighter weights and do more reps. Many people think that you need to max out your weight training, but this will only lead to bulkier muscles. Make sure that you check with your physician before beginning any weight training program.