Men's workout program for weight loss in the gym

Causes of excess weight

Extra pounds are a consequence of an imbalance between calories consumed and the total amount of energy expended by the body in the process of various activities.

Excess weight leads to serious consequences:

• diseases of the heart and blood vessels, liver, musculoskeletal system;
• oncology;
• diabetes;
• arterial hypertension;
• development of an inferiority complex and self-doubt;
• problems in relationships with the opposite sex.

Exercises aimed at losing weight will not only give your body an attractive appearance, but will also help prevent many diseases.

General information about the training program

Each step of the workout, the plan of which is described below, is accompanied by a detailed description of the technique of performing and a visual demonstration of the exercises, and is also provided with information on the number of approaches and repetitions, the pace of execution and the required rest time between approaches. To get the best results, you need to follow these weight loss guidelines for men. Below you will find workout charts for the second (and final) week of this training program.

If you want to create a training plan for the whole month, then simply repeat this program from the beginning, adding one additional approach to each exercise of each training session.

Purpose of the program

The main goal of this two-week workout plan is to give your body a great incentive to burn fat and increase lean muscle mass. To achieve this goal, you will need to train for two weeks, 4 times a week. With each subsequent workout, the load on your muscles will increase so that your body has no choice but to burn fat and build muscle. If you currently train three times a week or less, this increase in intensity will pay huge dividends in your quest for a stronger, leaner physique.

Split

This workout program is divided into two upper body workouts and two lower body workouts each week. This approach will allow you to intensively work all the major muscle groups in your upper and lower body, and then give them time to recover before you train them again. Working your major muscle groups frequently and intensely is a great way to force your body to grow and become leaner and stronger. It is best to train every other day, such as Monday, Wednesday, Friday and Saturday or Sunday, so that your muscles have as much time as possible to rest and recover.

You can choose any sequence that will allow you to recover between visits to the sports club, but will not allow you to enter a state of stress (a state in which the body does not feel an increase in loads, and as a result does not receive incentives to burn subcutaneous fat and increase strength and muscle definition).

Workout structure

Each fat-burning workout consists of six different exercises that you will perform in sequential sets. This means that you complete all sets and reps of exercise 1, maintaining the required tempo and rest periods between sets, then move on to perform exercise 2, performing all sets and reps, and so on until you have completed all reps of the last set of exercise 6.

Load progression

The second week of this training program is very similar to the first: you do two upper body workouts and two lower body workouts. Each of these workouts includes the same exercises in exactly the same order. However, there is one significant difference that will help you achieve the desired results much faster. In the 2nd week of training, you will do fewer repetitions per set than in the first week, but you will need to do one additional set for each exercise. This strategy was designed specifically to help you lift heavier weights on each exercise in the second week of training.

It is very important to gradually increase the weight you lift, even if just a little, because this is what forces your muscles to adapt to the increasing load, as a result of which they become much stronger

Pace

In the description of each exercise in this training program, you will see a four-digit number labeled “Temp”. Tempo is the speed at which you need to perform one repetition of an exercise, and the four-digit number is the time in seconds you spend lowering and raising the weight, as well as the length of pause at the top and bottom of the movement. For example, a 2010 tempo for the bench press means it will take you 2 seconds to lower the barbell to your chest (2), no pause at the bottom (0), then raise the barbell in one second (1), no pause at the top (0). The letter “X” means that the exercise must be performed in an “explosive” style, but without forgetting the correct technique.

Which workouts to choose?

Men lose weight faster than women. The reason lies in the differences between the male and female bodies:

• in women, estrogen promotes the activation of fat-forming enzymes, while testosterone in men promotes active fat burning;
• muscle mass in the stronger half of humanity is 40% higher than the female muscle percentage. This means that their calories are primarily spent on maintaining muscles;
• Men's metabolism is faster than women's.

Therefore, weight loss methods for men involve other forms of training and diet. It is better to entrust the creation of a training program to a coach or gym instructor. If you have a large number of kilograms to lose, you should additionally consult a doctor and nutritionist.

The training complex should be balanced and include different types of exercises:

• Cardio exercise - elliptical, exercise bike, treadmill. For beginners, the duration should not exceed 10 minutes without significant exertion.
• Strength training, the goal of which is maximum energy expenditure. Each exercise is repeated 15–20 times without stopping or jerking.

Men's weight loss exercises involve lifting weights. To determine the weight, each exercise should be repeated 15–20 times. If you have strength left, then the choice was made correctly.

Complex training for weight loss involves losing total body weight, burning fat and muscle. Exercising in the gym to form a sports figure should eliminate only subcutaneous fat, without compromising muscle mass.

Workout in the gym

When it comes to fat burning workouts for men in the gym, there are many nuances. If you decide to build muscle mass not at home, you should immediately prepare for the fact that in the first few months the trainer will give you exercises with your own body weight, there will be a minimum of strength work.

Here's an example of a typical fat-burning workout for men.

Light cardio. It lasts no more than 5 minutes, during which you should jog, spending a minimum of effort. This way you can warm up for further work.

• 1 exercise – burpee. Common among athletes and having several variations, it perfectly burns fat cells. The two most common options are jumping up + push-ups and jumping up + lying down with legs thrown back.
• 2 – barefoot jumping with alternating legs. Despite the ease of the exercise, it will be difficult for overweight people. Start jumping at a slow pace and do 10-15 repetitions on each leg. Then they can be increased to 20-25.
• 3- squats with a kettlebell or dumbbells. The latter must be in your hands. You should try to squat as low as possible.
• 4 – crunches on a fitball or bench. If you have no training experience, the best choice would be a fitball, as it is soft enough and supports your back well.
• 5 – entry to the stand. More energy intensive than jumping, but also more effective. When you feel better, you can pick up small dumbbells.

All exercises are done consistently and without rest. Usually trainers give from 3 to 6-7 laps to complete. If you feel unwell, ask to lower the difficulty.

Easy jog up to 5 minutes. The final stage of fat burning training for men.

About training in the gym for experienced athletes

The training program for experienced athletes is very interesting. It is based on 4 basic principles:

1. Moderate weights and high repetitions. For example, if you bench pressed 70kg for 8 reps, your total tonnage would be 560kg. And the other at this time did 15 repetitions of 50 kg. Its tonnage will be 750 kg, which is significantly higher. More repetitions will burn more fat.
2. Basic exercises. It is when they are performed that the maximum muscle fibers are included in the work. The leaders here will be squats, bench press, deadlift.
3. Total amount of work. The more movements you make, the faster you will say goodbye to the fat layer. Cardio is added on training days for 20-30 minutes after training or 60-90 minutes on non-training days. You yourself can vary the degree of load, from light (walking) to heavy (fast running).
4. Nutrition. Yes, yes, about him again. Replace foods with carbohydrates with proteins. It will always have a lower calorie content. For example, for dinner you can eat fish with vegetables, and for lunch lean meats.

Don't forget about sports supplements. This includes amino acid complexes and fat burners, the weakest and safest of which is L-carnitine. Although its effectiveness is still hotly debated, it has been proven to provide an additional source of energy.

Weekly training plan

As for specific exercises for a fat-burning workout in the gym, we named 3 main ones - squats, bench press and deadlift

Please note that they all involve the 3 largest muscle groups - legs, chest and back. Together with them you can combine small muscle groups

For example, break down the training week according to the following program:

• Monday – heavy chest + triceps workout;
• Tuesday - cardio training 60 minutes;
• Wednesday – legs + shoulders;
• Thursday – cardio training 45-60 minutes;
• Friday – back + biceps;
• Saturday – cardio training 60 minutes;
• Sunday is rest.

In addition to classic exercises, you can add:

• Chest – dumbbell bench press, fly or butterfly exercise;
• Legs – leg bending, leg extension in the simulator, bench press;
• Back – pull-ups, lat pulldowns, hummer rows.

It is worth noting that these exercises will be less effective than the “holy trinity” due to the inclusion of fewer muscle fibers.

Thus, we reviewed the main fat-burning training programs for men - beginners and experienced athletes. Remember that a workout program at home will work slightly worse than a full-time workout at the gym, eat right, do cardio and get rid of excess fat.

Weight loss exercise program for men

The training is divided into three days, with a break of one day. Usually they practice on the following days: Monday, Friday, Wednesday or Tuesday, Thursday, Saturday; such a routine is necessary so that the body has time to fully recover.

Suitable for those who want to lose weight at home, as it does not require special sports equipment, but despite working only with your own weight, you can completely tighten your entire body.

During exercise, different muscle groups are loaded, so the process of burning subcutaneous fat will accelerate, the skin will tighten, and the body will become more prominent. Don't forget to warm up thoroughly before performing!

Do 3 sets of each of the exercises below.

First day

Push-ups with arm raise

Take a lying position, keep your back straight, do not bend forward or backward, spread your legs shoulder-width apart. Slowly lower yourself to the bottom, then rise up and before returning to the starting position, raise one arm up at a right angle to your body. In this case, the entire body should turn after it, then return to its original position without jerking. Perform 10-15 repetitions.

Lunges

Straighten up, place your feet shoulder-width apart. Step forward until your knee forms a 90° angle. Do not touch the floor with your other knee; you should feel tension at the bottom. Return to the starting position, straining your back to maintain balance. Repeat 10 times for each leg. This exercise is usually easy for men; to increase the load, use dumbbells.

"Good morning"

Stand straight, feet shoulder-width apart, place your hands behind the back of your head. Lean your upper body forward as far as you can. During the exercise, do not bend your knees or slouch. The workout is effective not only for losing weight, but also for straightening your posture and strengthening your entire back. You can use a barbell for weighting. It is necessary to repeat 15-25 times.

Burpee

Squat down completely from a standing position, placing your palms in front of you. Quickly jump into a plank position, do a push-up, and pull your legs up. Jump up by stretching your arms up. Exercise not only effectively burns fat, but also increases endurance and strength. Perform 8-12 repetitions.

Standing knee-elbow crunch

Straighten up, cross your palms behind your head, and pull your stomach in slightly. As you exhale, pull the knee and opposite elbow towards each other, while the body should twist along with the elbow. Pause for one second at the moment of contact. Guys can do this exercise while lying down, but it consumes fewer calories. Repeat a total of 30-40 times.

Static squats

Squat down with an arched lower back, distributing your weight through your heels. Hold in the extreme position where your knees form a right angle. The hands can be held at the back of the head, or straightened in front of you to maintain balance, count 40-60 seconds and repeat the exercise. These squats work the muscles in your thighs and buttocks and increase blood flow to your lower body.

Spider plank

Stand in a classic plank position with straight arms, placing your feet narrower than your pelvis. Pull one knee toward your elbow, making sure to tighten your obliques. Try to keep your back straight throughout the entire exercise. “Spider” completely works the side abdominal muscles and strengthens the core. Do 10-15 reps on each side.

Diagonal crunches with straight leg

Lie on the floor and press your back tightly. Raise your legs at right angles to your body, bend your knees slightly. As you exhale, reach your toes with your hands, slightly lifting your body, without lifting your lower back. As you inhale, slowly return to the starting position. Perform 30-50 repetitions.

Second day

Squats

We use the classic version. Remember to arch your lower back and push your buttocks back as far as possible. Do not jump into the starting position; try to maintain a slow pace to feel maximum tension in your hips. To increase weight, use a barbell or dumbbell. Start with 30 reps.

Reverse push-ups

Stand with your back to the bench, squat down, place your palms on the corner of the bench and stretch your legs. Keeping your back perpendicular to the floor, lower yourself until your elbows bend at an angle of 90°, hold this position for about a second. Without jerking, push back up, repeat 10-15 times. Watch your technique, otherwise you may get injured.

Rock climber

Get into a plank position. Alternately, pull your knees into your chest, try to take your time to maintain balance and not rely on inertia. Throughout the entire workout, keep your back straight and do not lower your head, direct your gaze forward. The exercise uses a large number of muscles, after which blood circulation in the body improves and the amount of subcutaneous fat decreases. Do 40 times.

Superman

Lie face down on the floor, raise your arms and legs up, do not throw your head back. Hold for a moment in the position of maximum amplitude. Slowly lower your limbs, do not throw them. Do 20 reps.

Isometric push-ups

The technique is the same as classic push-ups, the difference is that you need to pause at the bottom point for 20-30 seconds. This men's weight loss exercise is more challenging than usual, but it builds arm strength and increases blood flow to the triceps and pectoral muscles.

Double crunches

Take a lying position, bend your knees, your feet are relaxed and only your heels touch the floor. Place your hands behind your head, elbows pointing forward. As you exhale, stretch your knees and elbows towards each other, and as you inhale, slowly return back. Do 20-25 times.

Swing your feet forward

Raise your arms to the sides, place your feet slightly wider than your shoulders, and straighten your posture. Alternately reach the toes of your foot towards the fingers of the opposite hand, while the heel should rise almost to chest level. Do not bend your body throughout the exercise; rotate it following your forearm. This exercise effectively works out the abdominal contour and helps you lose excess weight. Repeat 30-40 times.

Side plank

Rest your forearm on the mat, close your feet, in the starting position a straight line should form from the back of your head to your heels. Lower your pelvis down, touch the floor and return to the starting position. Do not tilt your body to the sides; place your free hand on your belt. Perform 15-20 repetitions on each side.

The third day

Diamond push-ups

Stand in a plank position with your palms close to each other, index fingers and thumbs touching. Do a deep push-up and pause slightly at the bottom. Slowly return to the starting position. This type of push-up increases the load on the triceps. Do 10-12 times.

Squat Jumps

Close your feet, hands at your sides. Jump and squat with your legs wide apart, touching your straightened arms to the floor. With a sharp jump, return to the starting position. This cardio exercise uses a lot of muscle and helps you burn fat quickly. Repeat 20-30 times.

Superman with arms pulled back

Lie on your stomach, lift your upper body, touching your toes to the floor and tighten your butt muscles. Straighten your hands in front of you and move your elbows back as far as possible, then straighten them. In this case, your arms should always be suspended and parallel to the floor. Perform 15-25 repetitions.

4. Dynamic bar with additional steps

Get into the starting position on your elbows. Alternately move your toes to the sides. Watch your body, do not arch your butt or hunch over, your pelvis should be parallel to the floor. Intense exercise will help you quickly lose weight. Do 12-15 reps on each side.

Back lunges

The exercise is similar to the usual version, but requires additional concentration, so take your time, try to feel the muscle tension at the points of amplitude. 12 reps on each leg.

Pulling your knees to your chest while sitting

Sit perpendicular to a horizontal surface, resting your palms on a mat or bench. Lean back slightly and straighten your legs, then draw your chest and knees towards each other, pausing at the peak point for better muscle development. The exercise perfectly removes the “beer belly”; it should be repeated 20-30 times.

Reverse plank

Place your palms on the floor, turning your back to it. Keep your head up, tighten your buttocks to align your torso, and pull your toes forward. Hold this position for about a minute.

Side kicks

Add intensity to your workout. Place your feet shoulder-width apart and hold your hands in front of you as if you are about to throw a punch. Take a side kick, try to raise your leg as high as possible. Don't throw your legs after the swing, don't rush. Do 40 repetitions in total.

Using this program, a man will spend on average 35-45 minutes training. Don't forget to do a warm-up before doing this to warm up your muscles and joints.

Removing fat from men

The protruding “beer belly” in men is not quite the same as in women. It appears due to the accumulation of abdominal fat - which is located next to the internal organs and affects the heart, lungs, and peristalsis. That is why the stomach is usually not loose, like fat deposits on the limbs, but elastic and convex.

However, everyone has abdominal muscles and definition; it’s just that due to a sedentary lifestyle, it often stretches and is hidden under a layer of fat. The task of every man is to constantly train his abs in order to achieve at least the natural beauty of the body, and in the long term - to pump up an aesthetic relief in the form of “cubes”.

There are several ways to achieve this result. Some people prefer to do basic exercises, simply increasing the number of repetitions, others prefer fitness and cardio training, and still others go on a strict diet. Which method is correct?

It's best if you combine them all. Any person needs to involve as many muscles of the body as possible in training, since fat cannot be burned only in the abdominal area - it is lost everywhere from all parts of the body.

The mechanism of fat loss in the absence of carbohydrates looks like an order to “use fat reserves,” which acts proportionally for the entire body. This happens because fat, before entering the muscles, enters the blood and circulates throughout the body, reaching places where energy is needed.

The most effective for men will be a set of methods: cardio training, increasing repetitions in basic approaches and diet.

The fact that there is no need to give up basic training is supported by the fact that after it, oxygen consumption increases by 30% for 48 hours - this is how muscle restoration occurs and accumulated fat tissue is oxidized. This indicates an increase in metabolism, which means more energy consumption. That is, after a basic workout, you spend even more calories than during it.

Physical exercise

Let's dispel the myth that only abdominal exercises can remove belly fat. Deposits cannot be removed in isolation from any area of ​​the body. Abdominal training is carried out so that when excess fat is burned, beautiful and sculpted cubes appear in place of the abdomen, and not just a flat surface and ribs.

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You can use hanging leg raises and crunches as they are some of the most effective abdominal exercises.

Regular exercise and proper nutrition will help you quickly get rid of annoying fat.

When using basic training, you should give preference to:

• squats (do as much weight as possible);
• standing barbell press;
• deadlift;
• bench press

For a man with a lot of weight and a problem with belly fat, such strength training is simply ideal. Very soon muscles will appear throughout the body, and the “beer” belly will disappear. Just keep in mind that you need to increase the number of repetitions to 15-20 times.

Cardio training

An important component of physical exercise is cardio. This could be running, walking, cycling, jumping rope, etc. Cardio burns a lot of calories

Let's look at some types of such training:

Cardio allows you to burn a lot of calories. Let's look at some types of such training:

• Walking. Suitable for people with significant excess weight, but the most ineffective for weight loss, 300-400 kcal are burned in an hour. Walking training should be done 3 times a week for 20-45 minutes at a slow pace.
• Run. Burns a lot of calories, about 600 kcal per hour, but is not suitable for overweight people. It is enough to run 3 days a week at a slow pace for 20-30 minutes. If you can't run without stopping, try alternating running with walking, for example, 3 minutes of running and 1 minute of walking. At each workout, try to run longer without stopping, until you run for 20-30 minutes. without taking a step.
• Cycling training. They burn 600 kcal per hour, but at the same time the knees are loaded less than during running, so it is suitable for overweight people. Exercises on a bicycle or exercise bike are also sufficient 3 times a week for 30-45 minutes.
• Jumping rope. This type of cardio exercise is more difficult than others, but about 1000 kcal is burned per hour of training. 5-15 minutes of exercise is enough (depending on physical fitness). In 10 minutes you will spend 150-200 kcal.