Extra pounds are not only a women's problem; many modern men are overweight. Most often it is associated with poor lifestyle and nutrition. Regular physical activity is an effective way for men to combat extra pounds. Exercise will not only help tone the body, but also strengthen the muscles and cardiac system, and improve the hormonal levels of the body. If you don't have time to go to the gym, you can workout at home. But be prepared for the fact that this will require willpower and patience. A set of weight loss exercises for men at home should be combined with a diet and a healthy lifestyle.
To lose weight and strengthen your muscles, you will need to exercise regularly and watch your diet. It is usually easier for men to exercise than to restrict themselves in food. Follow a protein diet, you need to eat 3-4 times a day with short breaks. To avoid feeling hungry after exercise, eat a bowl of porridge before exercise. Buckwheat and rice porridge are very filling. The best sports exercises for weight loss in men at home are running, strength training and cardio training.
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Exercises for the pectoral muscles for men at home
Best time for a men's workout
There is no consensus on the best time to exercise. Some people feel the benefits by working out in the morning, while others prefer evening workouts. The best guide for correctly performing “weight loss” exercises at home will be your personal biorhythm.
It is also important to take into account the fluctuations in activity that occur throughout the day. They depend on whether the person losing weight is a “night owl” or a “lark.”
The chrono-biological cycle is developed against the background of strict adherence to the daily routine. Thanks to this, the “master of the situation” will no longer be a capricious organism, “accustomed” to eating and exercising at a certain time, but its owner.
It is for this reason that training should be carried out at the same time. If you decide to do the exercises in the morning, then you need to wait one and a half to two hours after waking up. This is necessary to include all body functions in the work and training process. If it is more convenient to train in the evening, then you need to do this a couple of hours before bedtime. Otherwise, you can provoke insomnia.
After training you need to eat. Food should be healthy, nutritious and low in calories.
Creating a workout program to burn fat
A variety of active workouts will help you burn fat faster (photo: lady-grace.com.ua)
In order for workouts to help burn fat in men, help shape a beautiful figure and get rid of excess body weight, you need a well-thought-out exercise program. Firstly, our body quickly gets used to monotonous loads, when jogging, or abdominal exercises, or strength training are repeated every day. In this case, fat burning occurs for a certain period, and then body weight stops decreasing. Secondly, the most effective fat burning in men occurs if the body has to maintain muscle mass in proper condition. At the same time, the issue of daily training becomes not very relevant, since even without physical activity, at rest, the body is busy extracting fat from reserves and burning it to maintain muscles.
An approximate version of a fat-burning program for men (photo: nmkd.ru)
A training program for men that aims to burn fat deposits must necessarily include time free from physical activity, or alternating intense intense exercise with light effort, so as not to bring the body to exhaustion and prevent it from getting used to monotonous activities. Exercises for fat loss should not be focused on burning it as much as possible during the workout, but on ensuring that this process does not stop after it.
Exercises to help men burn fat quickly
Strength and endurance exercises for men should alternate (photo: mamipapi.ru)
One of the ways to quickly lose body fat in men is circuit training. It combines exercises for strength and endurance, strength loads should not last more than one minute, 3 minutes are allotted for pumping the press, running or an exercise bike.
It is important not to take breaks between exercises; the entire workout lasts about 20 minutes. The main goal of such a workout is to work out different muscle groups as much as possible.
A circuit training program for burning fat should include the following exercises:
- push-ups;
- squats;
- pull-up;
- standing barbell press;
- forward lunges with dumbbells or barbell;
- bending and extending legs on a machine.
One minute is allotted for each of them. After completing three exercises, you need to either jog or pedal an exercise bike for another 3 minutes. Next - again three exercises for one minute. For circuit training, you should not take heavy loads, because it is carried out at a high pace. Effective fat burning can be observed with 2-4 workouts a week, but if you want to quickly achieve the desired result, it is permissible to exercise every day.
An alternative physical activity program may include cycling, hiking, mountain climbing, sports and outdoor exercise.
Proper nutrition will enhance the effect of training
Protein shakes and fat-burning drinks will enhance the effect of training (photo: buystars.ru)
A training program for men whose goal is to burn fat must include a well-thought-out diet. Properly selected products and bioactive supplements will significantly speed up obtaining the desired result, help achieve weight stability and a beautifully formed muscle corset.
The daily menu for fat-burning workouts should look something like this:
- breakfast – oatmeal with water, fruit, green tea;
- lunch - green salad, grain bread, you can add hot soup or durum pasta, or chicken breasts with rice;
- dinner - the same products as for lunch, only in a different layout.
Between main meals you need to take protein shakes, L-carnitine, vitamins, amino acids, fat burners and glutamine. You need to eat no later than two hours before training; you can take a fat burner instead of food.
Having set the goal of losing weight and starting fat-burning workouts, it makes sense to switch to the simplest dishes, where the caloric content is most pronounced, and also give up alcohol or reduce its consumption to 1 glass of dry wine per day. A proper nutrition program requires you to maintain a drinking regime throughout the day: if you feel thirsty during training, this means that the body is already on the verge of dehydration. You can add green and black tea, coffee without sugar.
Briefly about the main thing. See the video below for a few simple but very effective exercises for fat-burning workouts.
How to create the right exercise plan for a man?
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:
1. Take the main position (spread your feet shoulder-width apart, take 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.
2. Repeat the same exercise, but spreading your arms with dumbbells to the sides and tilting your torso forward. 15 repetitions will be enough. Do 30 squats again.
3. Stand straight with dumbbells in your hands. Do 25 vigorous dumbbell swings and squat 20 times.
4. 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.
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Basic principles of training on weight training machines for weight loss
During exercises designed for weight loss, all the same movements are performed as during strength training. But at the same time, training designed for weight loss is fundamentally different in essence. The goal is not to increase muscle size and strength, but to burn excess fat. This is exactly what you need to start from in order to achieve success.
READ Home workout program to lose weight for men
The main principle of training is to maintain a high intensity of training. Exercises should be performed at a fast pace and energetically, with minimal pauses between sets. You need to work in supersets - that is, you need to do two exercises at once: for example, perform a set of leg presses in a machine, then immediately perform a set of dumbbell presses in a Smith machine, and thus these two movements alternate.
After all approaches are completed, you need to move on to the next pair. It is this scheme that makes it possible to exercise with high intensity. The result is a kind of strength aerobics - that is, training on weight machines at such a rhythm and with such a load that will provide a good fat-burning effect.
In order to successfully engage in such training without harm to health, you need to have some initial preparation. Men who have not exercised before will have to get it first. To do this, you can perform these exercises in a gentle mode for a couple of months or do cardio exercises.
For men with very large bodies
To get rid of extra pounds while training at home, overweight men need to listen to how they feel and also slightly modify classic workouts. For example, replace running with brisk walking, and postpone weight lifting until better times. The fact is that additional loads, added to the oppression from the fat layer, can only negatively affect a man’s health, which can lead not to weight loss, but only to deterioration of health.
Cardio exercises
But first of all, men, just like women, should pay attention not to strength training equipment, but to cardio equipment. Read also - exercises on an exercise bike for weight loss for men. Cardio training is traditionally recommended as one of the main means for losing weight, and it really gives a good effect, helping everyone to get rid of extra pounds.
You can choose any simulator:
- treadmill;
- exercise bike;
- ellipsoid;
- stepper;
- rowing machine and so on.
In order to lose extra pounds, just doing cardio exercises will be enough. In this case, to get a good effect, one cardio workout should last from 20 to 60 minutes. At the same time, 20 minutes is the minimum duration that will allow you to start the weight loss process.
For beginner men, that is, those who have not previously exercised at all, it is better to start cardio training with 15 minutes and then gradually increase its duration. Therefore, they will not be able to start losing weight using a cardio machine right away - they will first have to work out for at least a couple of months to get into a certain shape. However, the same can be said about losing weight through exercise on weight machines.
What to pay attention to
Your goal is to lose weight. Therefore, do not chase the weights, if it has become very easy to work in any exercise - add one approach or increase the number of repetitions (for example, there were 20 repetitions, now 25 - this is acceptable). If you start increasing weight, it may become difficult for your body, and you will lose a lot of strength, and in the end you will not be able to complete the entire program.
There is no need to use weights when working on the abs and back. It's too much. To lose weight, a large number of repetitions is enough. Also, remember that there is no point in doing 100 repetitions. The result won't be the same, you'll just start losing muscle, not fat.
Keep an eye on the technology
Due to the fact that the weights you will work with to lose weight are small, you will have a lot of time to learn the correct technique. Try to watch yourself in the mirror, study the technique of each exercise, ask the trainer to watch you.
If you decide to train on your own, still take 3 personal training sessions from a trainer. Ask him to show you how each exercise in the program is done. If the coach suggests changes, carefully evaluate everything from the point of view of your goals.
Take your time
If you haven't exercised before, in the first 2 weeks of losing weight, you may only need to do 50% of the specified number of repetitions in the exercises. Gradually you will get closer to the required number of repetitions. This is normal and correct. Do not overload the body.
A gradual increase in load is optimal for both beginners and experienced athletes. It’s just that the latter will have a slightly higher pace.
Cardio
On the first day, you are unlikely to run for 30 minutes on the treadmill. Start by walking for 5-10 minutes. Periodically speed up and slow down again.
Trainers with an advanced interface are very convenient in this regard - they contain different programs, including those with variable loads. You don't need to speed up or change the pace yourself. The simulator will do everything itself.
General principles for creating weight loss programs
More often, overweight people who have never worked out in the gym want to get rid of fat. If you are a beginner, you should approach the start of training very responsibly, since your body is not yet ready for the stress. To lose weight, you first need to get your cardiovascular system into working order. Standing on the treadmill for 30 minutes straight away can overload your heart.
Focus on nutrition
A good trainer must understand that complex training in the gym to save fat is only part of the success. If his client, who wants to lose weight, eats as before, there will be no result. Indeed, in most cases, obesity is precisely a consequence of an incorrect diet and bad eating habits.
The diet of men is somewhat different from that of women. Therefore, you first need to determine the body’s need for nutrients: proteins, fats, carbohydrates. Weight loss occurs due to a slight reduction in the carbohydrate part relative to the norm. A trainer (or nutritionist) will be able to offer you a specific nutrition program.
If you introduce this diet into your daily lifestyle, weight loss will depend only on the gym program and its adherence. That is, 70% of the path will be completed.
Number of repetitions and exercises
In order for men to have an effect from working in the gym, you need to clearly understand how a set of exercises for weight loss is structured.
The first element of training is cardio. You should start with 5-10 minutes, without much acceleration. If it’s an ellipsoid or an exercise bike, you can work even more in the first workouts. If it’s a treadmill, you need to dose the load.
If you are overweight, exercise on a treadmill should begin with walking at a brisk pace. Then everything depends on the state of the cardiovascular system and joints. If walking is easy for you and you do not experience any discomfort either during or after training, increase the speed a little. Gradually build up to an easy jog. Speed running is not needed here. Do not forget about sneakers with thick soles, as the load on the knee joints will be significant.
After the cardio comes the main part of the workout, which consists of strength exercises. Here your task is to expend maximum energy.
The goal is to get rid of fat over the muscles and tone them. Muscle mass will not grow at this stage. You will do it later, when you lose weight. Of course, the program will be different.
As for the weight loss program given in this article, even some exercises should not be excluded. Try to use everything: both the base and secondary elements to strengthen the muscles. All this will ensure active burning of calories and reducing your weight.
If you use another program, remember that the base is the most energy-intensive among the exercises, so it is better that they are included in your complex. Even with a little weight, they will make you work up a good sweat. All that remains is to ensure control on the part of the trainer so that you do not harm yourself by doing anything incorrectly.
A set of exercises at home
To effectively burn and eliminate fat deposits, it is absolutely not necessary to go to fitness centers or gyms, working out under the supervision of a trainer. There is a very effective training course designed specifically for self-study at home.
Its approximate content is given below:
Warm-up
At home, it is most convenient to carry out it with a medicine ball made of leather; the optimal weight of this device is 7 kg. This warm-up is required to improve blood circulation, which allows most muscle groups to more actively enter the working state.
To perform basic exercises, you can take a lying position, placing your hands on the medicine ball, and then pull one knee up to the apparatus, while the pectoral muscles should be as tense as possible.
After this, the position of the right and left legs changes, while ensuring that the pelvis remains at the same level. In total, you will need to complete 4 approaches, each lasting about half a minute, with a minute of rest between them.
Push ups
It is best to carry them out with dumbbells placed on the floor, on which you place emphasis with your hands. This modification of the classic exercise allows you to use not only your arms, but also effectively develop muscle groups in the pectoral area.
This is due to the difficulty of maintaining balance, which forces the whole body to work at its maximum parameters. It is necessary to lower yourself to such a level that the chest is located below the level at which the hands are located. In total, it is recommended to carry out at least 3 approaches, each containing ten push-ups. Rest between them is allowed, but no more than a minute is allotted for it.
Exercise bike Ciclotte
It allows you to use most of the muscles in the lower body, which work less actively during a number of other exercises. It is best to start with a short warm-up, during which you can pedal the simulator for 5 minutes at minimal load settings. After this, these indicators must begin to be gradually increased, this will continue until the legs are no longer able to pedal.
While performing this exercise, it is necessary to use all the strength of the lower extremities, while the upper body must be relaxed as much as possible. When you begin to feel very tired or the load is too high to pedal, its parameters must begin to be reduced, this is done gradually and until it reaches the minimum values.
At low loads, it is advisable to continue exercising on the simulator for about 3-5 minutes, after which you can rest. Within 1 workout, repetition is required at least 3 times.
With a skipping rope
Her arms should be as heavy as possible. If your physical fitness allows, then you need to perform at least 100 jumps for a minute, which will contribute to the production of a special hormone that promotes weight loss.
If this is not possible, then simply jumping for 5 minutes is enough, and every half minute the exercises are replaced by a break. First, you will need to adjust the length of the rope; to do this, you need to step on its middle and pull the ends up, while they should only reach the middle of the chest area.
Water Rower
One of the types of rowing machine. It allows you to perform low-tempo exercises that are best suited to complete the main training process. This takes away the last remaining energy and also helps to achieve the highest results in burning fat reserves.
Having taken a place on the simulator, you need to begin using it to make movements reminiscent of rowing. They need to be done slowly and calmly, but monotonously and adhering to the established rhythm.
During rowing, it is recommended to try to use the lower limbs as much as possible, straightening them to the maximum extent when performing the next movement. Since classes on such a simulator do not involve significant physical activity, they can be performed for about 20-30 minutes.
The proposed training course is intended for training at home three times a week; after each session, one day of rest is required.
