Exercises for weight loss for men: useful training tips

How to lose weight quickly?

Most men trying to lose weight and get rid of their belly fat want to do it as quickly as possible and set a goal to lose up to 20 kg of fat. Unfortunately, the body can effectively burn no more than 400-700 grams of fat tissue per week - if more weight is lost, it is due to water or muscle. In other words, it will take at least 3-4 months to lose 10 kg.

At the same time, it is important to understand the reasons for fat gain - if you want to not only lose weight, but also maintain a normal weight in the future, you need to reconsider your daily habits. The main reason why men gain weight after 30 years is not genetics or age-related changes, but rather poor nutrition (rich in simple carbohydrates and saturated fats) and a sedentary lifestyle.

The first thing that starts with proper weight loss for men is monitoring whether the daily number of steps is taken. It's difficult to talk about exercise strategies or healthy eating if your daily activity level is at a minimum. The second step in losing weight is a complete overhaul of your diet. And only at the third stage can you move on to training to burn fat.

Is it possible to lose weight without sports?

One of the features of male metabolism is lower levels of the hormone leptin than in women. Since this hormone controls appetite, it is easier for men to lose weight through diet - in fact, they suffer less from hunger. The male hormone testosterone also helps burn fat even in the absence of physical activity. Read more about the differences in metabolism in the material “How to lose weight for a woman.”

Despite the fact that you can lose weight without sports (but only by following a diet), we are talking about getting rid of visceral fat - the fat that surrounds the internal organs and pushes the stomach forward. In order to burn subcutaneous fat and achieve sculpted abs, you cannot do without physical training. The same goes for losing weight in the legs and other problem areas - this requires special exercises.

How to create the right exercise plan?

A men's set of exercises for weight loss at home should have a competent and thoughtful plan. Creating a competent training plan begins with setting a list of tasks. The tasks are as follows:

getting rid of excess fat deposits throughout the body will give you a slim figure;
training the abs, leg and arm muscles will make the body sculpted;
selection and implementation of exercises to strengthen the cardiovascular system.

At first, a set of exercises for men to lose weight at home should be of medium complexity. The tasks specified in the complex are carried out using a “combined” method. The essence of such training is that after completing a group of strength exercises, move on to those that will strengthen the heart. A male set of exercises for weight loss at home is carried out at a fairly high pace, with a pulse of about 140-160 beats per minute. Only under such conditions will the body switch to fat burning mode.

A typical workout looks like this:

first you lie down on the floor and perform various crunches;
squat about 40-50 times, keeping your hands on your belt;
squeeze dumbbells 10-15 times in a standing position;
do squats again, but this time 35-40 times;
do push-ups 10-15 times, with a wide grip, preferably resting your hands on the bench;
you squat again, but this time 30 times.

This set of exercises should be alternated with another effective workout, during which you will need to do the following:

Take the basic position (spread your feet shoulder-width apart, hold dumbbells in your hands, keep your hands at your sides). In this position, you will need to press the dumbbells up to 15-20 times, and after that do 30 squats.
Repeat the same exercise, but spreading your arms with dumbbells to the sides, tilting your torso forward. 15 repetitions will be enough. Do 30 squats again.
Stand straight, holding dumbbells in your hands. Do 25 vigorous dumbbell swings and squat 20 times.
Lie on your back, do a dumbbell pullover, stand up, put your hands on your waist and squat 15 times.

A men's set of exercises for weight loss at home consists of several different workouts. In the next lesson you will need to do other exercises, namely:

sit down (preferably on a bench) and do 10-15 leg lifts, and then start jumping rope (you need to jump about 100 times);
do 10 push-ups with a wide grip and repeat jumping rope in the same volume;
do 15 lunges with dumbbells forward and to the side, and then repeat the exercise with a skipping rope;
stand up and start swinging dumbbells (do 15 repetitions) and jump rope again;
do 20 repetitions for each biceps and repeat jumping rope;
do a French press with dumbbells in a standing position and then use a jump rope.

Try not to miss a single workout, otherwise all your work may simply go down the drain.

Weight loss for men: main rules

Let us remind you that as a result of an active workout in the gym or a 30-minute jog, a man’s body burns no more than 300-600 kcal - which is equivalent to a pack of chips. In simple words, for weight loss it is much more correct not to try to burn extra calories by training, but to start controlling them at the stage of getting into the mouth. It is overeating that most often causes belly fat gain.

If you want to lose weight quickly, first of all you will have to give up simple carbohydrates with a high glycemic index (sweets, sugar, white flour products), instead opting for green vegetables and whole grain cereals. At the same time, the main problem with sweets is not the high calorie content, but the fact that it literally whets the appetite and makes you overeat.

Nutrition for weight loss:

Reducing calorie intake by 15-20%
Maximum avoidance of simple carbohydrates
Focus on fiber products
Limiting animal fats
Breaking the habit of eating without feeling hungry

Consequences of rapid weight loss

It is extremely important to lose excess weight correctly and gradually - trying to lose weight as quickly as possible by sharply restricting your diet will only do harm. A significant lack of calories impairs metabolism, increasing levels of the stress hormone cortisol, and a lack of saturated fatty acids lowers testosterone. The man becomes nervous, has problems sleeping, and libido decreases.

Among other things, an incorrectly designed diet for weight loss (for example, a buckwheat mono-diet or a liquid diet) can disrupt the processes of collagen synthesis - especially in men after 30-40 years. It is this substance that is responsible for the condition of the skin and bone density. The result of a lack of collagen is not only the appearance of early wrinkles, but also sagging skin, stretch marks, brittle bones and cracking in the joints.

How to lose excess weight?

First of all, tune in to gradual results. Your goal should not be an “emergency” weight loss of 20 kg, but a smooth transition to a normal level of body fat and further weight maintenance. Ultimately, you should not lose weight faster than 2-3 kg per month - only this will ensure the maintenance of a healthy metabolism and smooth adaptation of the skin (especially the skin on the stomach, thighs and arms).

As for the choice of physical exercises for burning fat, it is not the type of activity that plays a role, but the total duration of the workouts, their regularity, and heart rate. Your task should be to maintain a fat-burning heart rate in the zone of 130-140 beats per minute for 40-50 minutes - this is what will make the body lose weight. You need to train 2-4 times a week.

Weight loss program for men

Week 1 - analyze your diet . Learn information about the glycemic index, simple carbohydrates and unhealthy fats. Try to exclude sweets from your diet (including carbonated drinks and juices), baked goods, white bread, limit the amount of portions you eat, and give up fast food. However, do not start a diet for weight loss, but only eliminate the most harmful foods.
Week 2 - increase the amount of daily activity . Try to move more, use the stairs instead of the elevator, and go for a short walk during your lunch break. Your goal should be to develop a habit of regular physical activity, and not to try to burn fat as quickly as possible with the help of special exercises.
Week 3 - Gradually move on to cardio . Plan in advance that you will devote time to full-fledged cardio training 2-3 times a week. Join a pool or gym, or purchase a home exercise machine (such as a treadmill or exercise bike). Prepare yourself for the fact that weight loss training will become an integral part of your life.
Week 4 - start monitoring the results . Pay attention to how you feel when playing sports, monitor your maximum heart rate (either using the devices built into the simulator or using heart rate monitors). Set a goal to increase the effectiveness of your workout, and don't just watch the latest episode of the TV series while slowly walking on the treadmill.
Week 5 - move on to strength exercises . The more muscle a man has in his body, the higher his basal metabolic rate and the level of fat-burning hormones - which ultimately helps him lose weight faster. Aim to increase muscle mass by doing strength training, focusing on large muscle groups - the back, chest and legs.
Week 6 - start pumping up your abs . Remember that abdominal exercises alone will not burn belly fat or help you lose weight. Their role is to strengthen the abdominal muscles (indirectly this leads to a decrease in waist circumference), as well as to improve posture. Train your abs at least once a week, focusing on static exercises.

Separately, we note that if your body weight exceeds 80-90 kg and you have never learned to run with the correct technique, then active training on a treadmill will only break your knees and will not help you quickly lose weight and burn excess fat. In addition, it is extremely unlikely that you will be able to run for 40-50 minutes without your heart speeding up to maximum values and your heart rate going into the danger zone.

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In order to lose weight and get rid of excess weight, men and boys are recommended to first review their eating habits, and only then move on to fat-burning workouts. At the same time, the process of losing weight should be gradual and regular, and not emergency and abrupt, otherwise the body will begin to get rid of muscles and metabolism will worsen.

Useful tips for training to lose weight at home

If you regularly perform this set of exercises for weight loss, a man will begin to see the first results within 1-2 months. After 2 months of such training, you will need to replace the exercises or increase the load. Keep in mind that a set of exercises for weight loss for men, aimed at strengthening the heart (squats and jumps), is performed in 1 trip. Strength exercises should be done in 3 approaches, resting 2-3 minutes between each. As a result, in order to completely complete a male set of exercises for weight loss at home, it may take about 1.5 hours.

The workouts described above can be changed every other time. Gradually increase the weight of the projectile and the number of approaches. If you cannot do 90-100 jumps at once, break the exercise into several stages. As a rule, after 2 weeks of regularly performing weight loss exercises for men, everything can be done in 1 approach. With the help of strength exercises, you can give your body a more attractive appearance and generally strengthen your body.

The most important thing when performing such weight loss exercises for men is regularity. It is important not to be lazy and combine training with proper nutrition. While performing such exercises for weight loss, men need to measure their pulse. If it rises above 165 beats per minute, you should stop and wait until the pulse drops to 120-130 beats.

By performing the considered list of weight loss exercises for men, you can count on very good results. And all this at home, without the need to visit the fitness room and spend money on a subscription.

This set of exercises is far from the only way to get rid of excess fat deposits and build muscle mass. When you notice that there is practically no fat left, you can begin to perform the following exercises aimed at developing the main muscle groups.