And then the thought flashed through your mind that you were starting to become overweight. You resolutely began to search the Internet for information (but first finished the dumplings) about how to get rid of excess weight and came across this article.
I will make you happy, you are in good hands. Now I will tell you in detail how to quickly lose weight in the gym as a man, and what exercises to do so that your muscles stop hiding under a layer of fat.
How simple, how fast is it and what does the result depend on?
I’ll say right away: don’t expect instant results. It won’t happen that you come to the gym, hold a dumbbell for a couple of minutes and lose 15 kilograms, your biceps will become the size of a truck, and your abs will take on the shape of a washboard.
There are no miracles. If you, sparing no time and effort, ate up sides day after day , then you won’t get rid of them so easily.
To lose weight, you will have to exercise regularly, eat right, and understand that this may take months or even years.
In addition, if you think that by going to the gym and working there for a whole hour (of which you spent half an hour staring at girls doing squats), then you deserve to eat a piece of cake, pizza, a sandwich with mayonnaise, a bag of sweets, a box of cookies and wash it down It's all beer, then it's not.
If you want the result to be as fast as possible, then you will need to show your character and not give in to temptations . And you also need to understand that if you train only when Jupiter is in the Capricorn phase, then your sides will be with you through thick and thin until the end of your days.
In general, any manifestations of laziness or weakness will push you one step back.
And, of course, you need to take age into account. After all, it’s no secret that at the age of 18 you can throw tons of junk food into yourself, and then sit down a couple of times, do light push-ups and look once in the direction of the horizontal bar, and all your fat evaporates somewhere. With age, this body function becomes inaccessible and you see every pie deposited on your sides.
The most effective exercises for burning fat in the gym
A training program for burning fat in the gym for a man should be as varied as possible. At different stages it may include different exercises, the use of which depends on experience and goals.
Before you quickly lose weight, you need to choose the right list of exercises that can be changed during classes and supplemented with them. But this does not exclude the possibility that at one point the training principles will be completely changed.
Power
The best strength exercises, which are also used for weight loss, include the following:
| Squats | In the power mode, they are performed with a barbell; a beginner athlete who has no training can start performing without additional weight. The barbell is placed on the shoulders, feet shoulder-width apart, toes forward. The legs are bent so that the pelvis drops as low as possible, without bending the back. There is a short pause at the bottom point, then the body returns up. |
| Bench press | Lie down on a bench press and take the barbell from the racks at a width greater than shoulder width. You can change the distance between your hands, shifting the load from the pectorals to the shoulders and triceps. The projectile goes down, there is a short pause at the bottom point. The projectile then rises upward with maximum force. |
| Deadlift | The bar is at the bottom, your feet are slightly narrower than shoulder width. Hands hold the barbell slightly wider. The projectile rises up so that the back is completely straight. At the same time, you should not allow unnecessary arching of the back. |
| Standing barbell press | It is advisable to place the projectile on a rack in front of you, but you can also take it from the floor. Hands are slightly wider than shoulder width, you can grab a little wider. You need to lift the projectile up, straightening your arms above your head, then return it to the starting point. |
| Biceps curl | Take the barbell in your hands and stand straight without arching your back. Bend your elbows without spreading your arms to the sides. Then lower the projectile back to the starting point. |
| French press | Lie down on a bench and grab a barbell, lifting it above your head. Bend your elbows and lift them back. Works mainly the triceps. |
| Push ups | Classic push-ups are convenient because they can be performed anywhere. You can add additional weight to increase the load. It’s simple to do: lie on the floor, focus on outstretched arms, straight back. Lower your torso as far as possible, bending your elbows. The width of the arms can be changed, thereby shifting the load. |
| Dips | Rise up on the uneven bars with your arms outstretched, bend your elbows, lowering your body down, then lift your body up again. |
| Pull-ups | Grab the bar and lift your body up using the efforts of your back and arm muscles. You can hold your head in front of the barbell or pull yourself up by your head. |
These are not all exercises that are related to strength. Classes can be diversified by changing these basic movements, for example, in some exercises you can change the grip, in others you can change the position of the legs, or replace the barbell with dumbbells. Various exercises are also performed on machines, for example, leg presses or leg raises, crossovers, and so on.
Cardio
There are also a lot of options for cardio exercises for weight loss. When we burn fat, using aerobic exercise is important not only to burn calories, but also to train the heart, which will receive significant stress during strength training.
So, when training for fat burning, it is recommended to pay attention to the following movements:
- jumping rope;
- run;
- walking;
- bicycle, including on a trainer;
- ellipse trainer;
- rowing machine.
This is just a general list; you can include other exercises that will diversify the program and make it more interesting.
What should your training be like?
Now let's move on to the details.
Your training should be such that even Spartan warriors would nervously smoke on the sidelines. But not at once. If your whole life you haven’t held anything heavier than a sausage sandwich in your hands, then you need to start with light training so as not to get injured.
For a man to lose weight as quickly as possible in the gym, the most effective are basic exercises that work as many muscles as possible. Therefore, if you suddenly think that you can lift the barbell a couple of times and lose weight, then no.
Your workouts should also be intense. Low rest, high reps. When you have done a set and go to scroll through your Instagram feed, and then they tell you that the gym is closing, although you arrived at 9 am, then such training is not considered effective.
You will also need to gradually increase the weight so that your body does not get used to the load you receive and it has to adapt.
And to adapt, your body will build muscle. This is doubly nice because the more muscle you have, the more calories you will burn not only in training, but also in everyday life. Well, you’ll just have more muscles, isn’t that cool?
And you will also have a choice of how exactly you will lose weight in the gym. You have several options: either you first completely get rid of fat, without particularly building muscles, or you lose weight more slowly, but at the same time you gain muscle.
The first option is achieved through maximum volume cardio training and a variety of circuit training in the gym. The second option is achieved by the fact that we predominantly do strength training in the gym and, in parallel with them, do cardio in medium volumes.
Personally , I almost always choose the second option , because in the long run it will be more effective. After all, as I already said, the more muscle you have, the more calories you burn.
If, on top of everything else, you have a big belly, then this is no joke, urgently read my article on how to lose weight in the stomach and sides for a man.
Gym training program for men
After warming up, you can begin basic exercises. They are divided into 3 days:
- back and biceps;
- pectoral muscles and triceps;
- legs and abs.
Day 1: back and biceps
The workout will help pump up your biceps, lats and lower back.
Set of exercises:
- Warm up – pull-ups in 2-3 sets.
- The thrust of the upper block is 4x8-12.
- Block pull to the belt – 4x8-12.
- Biceps curls – 4x12-15.
- Upper pulley with two hands – 4x12-15.
- Biceps on the lower blocks – 4x12-15.
- Hyperextensions – 4x12-15.
- Plank for abs – 4 sets of 1-2 minutes.
Day 2: Chest and Triceps
The complex contains several basic exercises. It also includes exercises for the front deltoid muscles, as well as exercises to improve posture.
Complex to perform:
- Warm up – reverse push-ups in 2-3 sets.
- Bench press - 4x8-12.
- Information in the chest machine – 4x12-15.
- Lifting dumbbells for triceps while lying down – 4x12-15.
- Throwing the weight forward – 4x12-15.
- Triceps on blocks – 4x12-15.
- Lifting on blocks while standing – 4x12-15.
- T-push-ups – 4x12-15.
Day 3: Legs and Abs
The workout allows you to work out the large and individual small muscles of the legs. This is what helps increase testosterone levels. Additionally, the abs are worked out.
Complex to perform:
- Cardio on the elliptical – 10 min.
- Roller crunches – 4x12-15.
- Barbell squats – 4x8-12.
- Leg extension in the simulator – 4x12-15.
- Lying leg curls – 4x12-15.
- Hyperextensions – 4x12-15.
- Seated leg extensions – 4x12-15.
- Side plank – 4 sets of 1-2 minutes.
Training program No. 1
To make it more clear to you, I will give an example of one of the weight loss programs in the gym for men. For a beginner, it will be enough to train three times a week .
The most standard type of weight loss program for three days, which I would recommend any beginner to start with, looks like this:
Day 1 - back and biceps
- Deadlift – 3 sets of 8-12 reps.
- Bent-over barbell rows – 3 sets of 10-12 reps.
- Horizontal block row – 3 sets of 12-16 reps.
- Vertical pull-down – 3 sets of 12-16 reps.
- Lifting the barbell for biceps – 3 sets of 10-12 reps.
Day 2 - Chest and Triceps
- Bench press – 3 sets of 8-12 reps.
- Incline dumbbell press – 3 sets of 10-12 reps.
- Push-ups – 3 sets of 12-20 times.
- French press – 3 sets of 10-12 reps.
- Bench press with a narrow grip – 3 sets of 10-12 reps.
Day 3 - Legs and Shoulders
- Squats with a barbell on the shoulders – 3 sets of 8-12 reps.
- Platform press – 3 sets of 10-12 reps.
- Stepping onto the platform - 3 sets of 8-12 times on each leg.
- Seated dumbbell press – 3 sets of 10-12 reps.
- Barbell row to the chin – 3 sets of 10-12 reps.
- Swing dumbbells to the side - 3 sets of 12-16 times.
This is a more powerful version of weight loss exercises for men in the gym. You can then make it more effective by using supersets or more dynamic exercises. Now I will also give an example.
Third week (circular)
Workout 1 (legs and shoulders) 5 laps
- 2228000
- Hanging Leg Raise
- Squats
- Standing chest press
- Lunges with a barbell
- Broaching with a barbell
- Deadlift on straight legs
- Swing dumbbells to the sides
- Cardio machine
| 10-15 |
200023,275
| 10-15 |
100012,294
| 10-15 |
200039,231
| 10-15 |
100062,289
| 10-15 |
30009,232
| 10-15 |
200090,261
| 10-15 |
100040,233
| 5 minutes |
2229000
General video
| Total load |
0A352G53208
Workout 2 (chest and back) 5 laps
- 2228001
- Crunches lying on the floor
- Wide-grip chest pull-ups
- Wide grip push-ups
- Smith machine pull-ups
- Dumbbell bench press at an upward angle
- Bent-over barbell row
- Dumbbell flyes at an upward angle
- Cardio machine
| 10-15 |
100050,276
| 8-15 |
100079,134
| 10-15 |
200021,228
| 10-15 |
140,871
| 10-15 |
100045,223
| 10-15 |
100059,258
| 10-15 |
80,222
| 5 minutes |
2229001
General video
| Total load |
MvHz1e7vfhU
Workout 3 (biceps and triceps) 5 laps
- 2228002
- Roman chair crunches
- Reverse grip pull-ups
- Dips
- Standing barbell curl
- Close-grip push-ups from the floor
- Seated Dumbbell Curl at an Angle
- Bent-over arm extension with dumbbells
- Cardio machine
| 10-15 |
100083,324
| 8-15 |
200026,262
| 8-15 |
200025,240
| 10-15 |
200019,245
| 10-15 |
92,249
| 10-15 |
106,250
| 10-15 |
76,242
| 5 minutes |
2229002
General video
| Total load |
p8YHV-KetgA
Training program No. 2
Day 1 - back and biceps
- Deadlift – 3 sets of 8-12 reps.
- Pull-ups (can be done in a gravithorn) – 3 sets of 8-12 reps.
- Bent-over barbell rows – 3 sets of 10-12 reps.
- Horizontal block row – 3 sets of 12-16 reps.
- Vertical pull-down – 3 sets of 10-12 reps.
- Crossover pullover – 3 sets of 12-16 reps.
- Lifting the barbell for biceps – 3 sets of 10-12 reps.
- Lifting the barbell for biceps with a reverse grip – 3 sets of 12-16 times.
Day 2 - Chest and Triceps
- Bench press – 4 sets of 8-12 reps.
- Push-ups – 4 sets of 12-16 times.
- Incline dumbbell press – 4 sets of 10-12 reps.
- Reduction of arms in the simulator - 4 sets of 12-16 times.
- French press – 3 sets of 10-12 reps.
- Close-grip push-ups – 3 sets of 12-16 reps.
Day 3 - Legs and Shoulders
- Squats with a barbell on the shoulders – 3 sets of 8-12 reps.
- Lunges with dumbbells on the go - 3 sets of 8-12 times on each leg.
- Platform press – 3 sets of 10-12 reps.
- Stepping onto the platform - 3 sets of 8-12 times on each leg.
- Seated dumbbell press – 3 sets of 10-12 reps.
- Swing dumbbells to the side - 3 sets of 12-16 times.
- Bent-over dumbbell rows for the rear deltoid – 3 sets of 8-12 reps.
- Rear delt raises in the simulator - 3 sets of 12-16 times.
This program is for more advanced gym members who have already developed a wreath on their biceps.
Second week (combined)
Workout 1 (legs and shoulders)
- 1118000
- Cardio machine
- Hanging Leg Raise
- Cardio machine
- Lunges with a barbell
- Cardio machine
- Standing chest press
- Cardio machine
- Seated dumbbell press
- Cardio machine
| 5 minutes |
| 3x12-15 |
100023,275
Squats in the HAKK-simulator
| 3x12-15 |
66,331
| 5 minutes |
| 3x12-15 |
62,289
Deadlift on straight legs
| 3×12-15 |
100090,261
| 5 minutes |
| 3×12-15 |
100039,231
Bent over dumbbell swings
| 3x12-15 |
74,237
| 5 minutes |
| 3x12-15 |
16,78
Broaching with a barbell
| 3x12-15 |
10009,232
| 5 minutes |
1119000
General video
| Total load |
2ZgM4yH6Ygg
Workout 2 (chest and back)
- 1118001
- Cardio machine
- Hyperextension
- Cardio machine
- Wide grip head pull-ups
- Cardio machine
- Dumbbell bench press at an upward angle
- Cardio machine
- Bent-over dumbbell row
- Cardio machine
| 5 minutes |
| 3x12-15 |
100010,272
Crunches lying on the floor
| 3x12-15 |
50,276
| 5 minutes |
| 3x8-15 |
24,30
Horizontal block thrust
| 3x12-15 |
3,319
| 5 minutes |
| 3×12-15 |
45,223
Wide grip push-ups
| 3x10-15 |
100021,228
| 5 minutes |
| 3x12-15 |
54,347
Thrust to the chest from the top. wide grip block
| 3x12-15 |
82,31
| 5 minutes |
1119001
General video
| Total load |
B0xP7M6QmBs
Workout 3 (biceps and triceps)
- 1118002
- Cardio machine
- Leg raises
- Cardio machine
- Dips
- Cardio machine
- Reverse grip pull-ups
- Cardio machine
- French press with dumbbells
- Cardio machine
| 5 minutes |
| 3x12-15 |
11,327
Crunches on an inclined bench
| 3x12-15 |
10001,326
| 5 minutes |
| 3x8-15 |
100025,240
French bench press with dumbbells
| 3x12-15 |
103,256
| 5 minutes |
| 3x8-15 |
100026,262
Standing barbell curl
| 3x12-15 |
100019,245
| 5 minutes |
| 3x12-15 |
7,254
Bend the arm while sitting over the knee
| 3x12-15 |
86,257
| 5 minutes |
1119002
General video
| Total load |
uwJzU0k_Hy0
Cardio: how, when and how much
And, of course, what kind of weight loss can we talk about if you don’t know what cardio is?
In order for your fat to go away slowly but surely, you will have to increase your physical activity .
You won't be able to sit on the couch for a day. It will be more accurate, but then it’s unlikely to lose weight.
And you won’t have to start running marathons, running as fast as you can, knowing neither pain nor fatigue until the moment your eyes close. It will be enough to add at least 30-60 minutes of monotonous cardio exercise.
You can ride a bike, jump rope, even just a quick walk in the nearest park will do. And if you are a cool guy and instead of a hanger at home you have a treadmill, orbitrek or exercise bike, then shake off the dust and use it for its intended purpose.
It is best to do cardio training in the morning on an empty stomach . But in the first stages it is undesirable to do this, because you may simply lose consciousness due to lack of energy somewhere in the middle of the street. Therefore, for starters, I advise you to do this after eating.
You can start with 30 minutes 3 times a week and gradually increase the number of workouts per week, their duration and intensity.
Training according to a special program for men
To lose weight, a man must perform a slightly different complex. The barbell can be replaced with two dumbbells, but instructors do not recommend doing this at the beginning of your journey to the ideal weight. In one workout you need to do:
- Bench press. Lie on your back, take the equipment in your hands so that your palms “look” up, and place the barbell on your chest. The press is performed slowly, 15 - 20 times in a row.
- Seated barbell press. The exercise involves lifting and lowering an apparatus onto your chest, but in a sitting position. It is important to sit on a hard surface, straighten your back and place your feet wider than your shoulders, spreading your knees to the sides.
- Standing arm extension. You need to take a stable standing position - spread your legs wider than your shoulders, straighten. Take the barbell in your hands - the starting position is when the limbs are lowered down. Then 15 lifts of the barbell to the chest are performed, bending and straightening the elbow joints.
- Lunges with a barbell on the shoulders. They are done in the same way as in the women's training complex - one leg is put forward, a squat is done, but exactly until the thigh is parallel to the floor.
In order for a man to lose weight and build muscle, three additional exercises must be included in the complex:
- running on a treadmill for 10 - 15 minutes;
- working out the abdominal muscles;
- lifting the legs at right angles while hanging on a horizontal bar or wall bars.
For a set of exercises with a barbell for weight loss, watch this video:
Don't forget about nutrition
And, of course, the most important thing is nutrition. If you train in the gym sparing no effort, but then eat like a hundred hungry truck drivers, then you will only see the results in your dreams.
First, you will need to limit sweets, flour and fried foods . I'm more than sure that all of these products are on your list of favorites, but if you are determined and want to conquer all the girls in the area with your muscular torso, and not your belly, which falls over your knee, then you will have to do it.
In addition, you will need to watch your calories, proteins, fats and carbohydrates. To lose weight, you will need to consume approximately 2 g of protein, 1 g of fat, 1-2 g of carbohydrates per kilogram of your body weight.
To use fat as energy , you need to create a calorie deficit. If you eat more calories than you burn, the fat will not go away.
Therefore, there are two options: either eat less or spend more.
I talked in detail about how to eat properly for a man to lose weight here.
Forecasts for the speed of weight loss in the gym
If you want to know how quickly you will achieve results, then you will not get the answer to this question.
Because it all depends on how hard you train, how healthy you eat and how you follow the regime.
In addition, everyone has different concepts of “result”; for some, minus 1 kg on the scales is also a result . You can see a small result even a week after training. And if you want to know when on public transport girls will hold on to your biceps rather than to the handrails, then I won’t give you a timeline. Perhaps this will take not months, but years of hard training.
