An effective workout program for men to lose weight in the gym

Are you looking for an effective weight loss workout program for men at the gym to speed up your fat loss and get in shape? Well, you've come to the right place. Thanks to our material, you will be able to achieve impressive results!

In fact, losing weight and building muscle mass may not be so easy, because there is so much conflicting information on the Internet that can delay this already difficult process.

But don't worry! Our detailed guide will provide you with all the most complete and up-to-date information on how to effectively lose weight and gain muscle in the shortest possible time.

Losing excess weight is beneficial for many reasons. Here are just a few of them:

• Improving sleep quality – Good, quality sleep will not only improve your overall well-being, but will also have a positive effect on your concentration and attention.
• Reduce stress levels – the modern pace of life is inextricably linked with stress, so regular exercise and a healthy diet will help you reduce your stress levels many times over.
• You will look and feel much better - quality sleep, good posture and proper nutrition will change your condition for the better not only internally, but also externally. Believe me, others will not be able to help but notice this!
• Increasing libido and improving the quality of sex - in addition to the fact that playing sports will strengthen your body, it will make you feel more confident in yourself, and a good figure will make you attractive and sexy.

Which workouts are more effective for quick weight loss - full body or split?

Full body (from English full body) workouts are aimed at working out all the main muscle groups of the body in one workout. They are the ideal starting point to start the process of losing excess weight and gaining muscle mass.

Split training (from English split) is a method of dividing a training program into parts, each of which is performed on a separate day and is aimed at working a specific muscle group.

If you are limited in time, then basic multi-joint exercises will give you the best results. These include:

• Squats
• Deadlift
• Bench press

The effectiveness of these exercises (they are also called the “big three”) has been tested by time. Since they allow you to simultaneously work out several muscle groups at once, exercises from the “big three” are ideal for those who want to lose weight and make their muscles prominent and their body resilient.

It is for this reason that we recommend training the entire body at once, rather than working on individual muscle groups.

According to a study published in the scientific journal Strength & Conditioning Research, explosive strength exercises increase your resting metabolic rate by 18% the day after training. This means that the fat burning gym workout program for men built around them will force your body to burn calories even after the training session is over. Do you want to remove excess fat from your stomach and sides and at the same time gain muscle mass? Then include these exercises in your weight loss plan:

Contraindications

Some people are prohibited from engaging in any physical activity, even if it is done at home. In any case, before starting to lose weight, it is recommended to visit a cardiologist so that he can choose the optimal type of training, depending on the characteristics of the human body.

Common contraindications to training include:

1. Recent viral or bacterial diseases. During an exacerbation of the pathology, training is stopped or the time of training is reduced by 50%. You can switch to your usual rhythm only 10-14 days after the signs of the disease disappear.
2. Oncology. In such a situation, you should avoid physical activity, as it increases metabolic processes in the body.
3. Previous surgical operations. You can resume training only after consultation with a specialist, but not earlier than after 6 months.
4. Fracture of limbs.
5. Blood pressure problems. Men suffering from hypertension are recommended to use low-intensity types of exercises to lose weight: Pilates, yoga, callanetics.
6. The presence of artificial prostheses in the body.
7. Psychological disorders.

How often should you exercise?

We advise you to devote 3 or 4 days a week to training if you are new to the world of sports. If you are an advanced athlete, then perhaps you need to visit the gym a little more often.

But in your pursuit of a toned body, don't forget to take rest days to give your body enough time to recover, otherwise you won't be able to get the most out of your workouts. Remember – your muscles need a day off too!

Should you do cardio exercises?

While they're not absolutely necessary in your training program, aerobic (or cardio) exercise has been shown to help your body burn fat more efficiently. In addition, such exercises have a positive effect on the cardiovascular system of your body, significantly increasing its endurance.

This is why cardio exercise is an ideal complement to strength training, and we recommend including it in your training program to speed up your weight loss process.

There are two types of cardio exercises:

Low intensity cardio workout

Low-intensity cardio consists of exercises performed at a steady, steady pace for 30 to 60 minutes.

Since the pace of exercise is always maintained at the same low-medium level, calories will be burned throughout the entire workout.

Low-impact cardio training can be done either in the gym on a treadmill or exercise bike, or at home without using exercise equipment.

High intensity cardio workout

The most common form of high-intensity training is the so-called “high-intensity interval training,” or HIIT for short, also known as HIIT (high-intensity interval training).

HIIT is a training strategy in which short, intense training periods are followed by less intense rest/recovery periods within the same training session.

For example, you perform squats at an intense pace for 30 seconds and then rest for 1 minute. The duration of such a workout usually takes from 10 minutes to half an hour.

High-intensity interval training has been proven to burn incredible amounts of calories. In addition, the process of burning calories does not stop and continues for another 24 hours after the end of the workout.

Think it sounds too good to be true? Well, nothing can be done, the effectiveness of HIIT is a proven fact. Therefore, to achieve your weight loss goals, we recommend that you try this type of training.

Men need strength and endurance

The proposed training program includes weekly strength and cardio training that will help you transform and gain a chic body. The strength routines below won't take long, but they're intense, packed with supersets and interval training (HIIT) to help you burn tons of calories quickly.

If you keep the shortest pauses between approaches, these sets of exercises will not take you more than an hour. Therefore, you can do them whenever you want: morning, afternoon or late evening. It is much more important to follow the schedule and complete all the prescribed training complexes.

Will I lose muscle mass after losing weight?

Sometimes losing weight can be accompanied not only by the loss of excess fat, but also by a decrease in the overall amount of muscle, which will negatively affect your strength.

However, you can still reduce muscle loss by paying close attention to your protein intake. This will help you maintain muscle mass and thereby prevent a decrease in your strength.

Reviews of those losing weight

Alexander Fedorov, 27 years old, Rostov-on-Don “The problem of gaining extra pounds became especially acute for me when I changed my job to a sedentary one.” So, six months later, my weight gain was 25 kg, and it was no longer possible to wear the previous size. In addition, a lot of health problems appeared: shortness of breath, headaches, blood pressure jumped, and even at times the blood sugar level rose. Another visit to the doctor gave impetus to starting training in the gym, the most effective of which turned out to be strength training and exercises on the treadmill. Of course, in addition to this, I followed a low-calorie diet and quit smoking, but without physical training it would hardly have been possible to lose 30 kg in 2 months.”

Gerasimov Anatoly, 32 years old, Volgograd “A huge “beer” belly and hanging sides became a huge problem for me. Complexes appeared, difficulties arose in relationships with women, but at that time I was not even 30 years old and I wanted to meet my soul mate. I came to the gym on the advice of a friend, started with regular exercises to pump up my abdominal muscles, and then added strength exercises with kettlebells to strengthen my abs. In 4 months of regular visits to the gym, I not only managed to get rid of fat folds and a huge belly, but also build up muscles like a professional athlete. I didn’t take any proteins to enhance the effect; I limited myself to a vegetable diet and giving up my favorite beer.”

Shatokhin Konstantin, 52 years old, Krasnodar “When my blood pressure began to “jump” and my general health worsened, I immediately went to see a therapist. The doctor found the cause of negative changes in health - excess weight and high cholesterol in the blood. I received further recommendations from a nutritionist: following a low-calorie diet, drinking regimen, quitting smoking, going to the gym. So, by following weekly training plans, I managed to normalize my weight to the upper limit of normal, after which the unpleasant symptoms completely disappeared, and outwardly my figure began to look more athletic and attractive. I would like to advise men not to ignore the problems of excess weight, but to make all possible attempts at correction in a timely manner.”

Evgeniy Sevostyanov, 47 years old, St. Petersburg “I started looking for my own way to losing weight after I had problems with potency due to obesity; at that time I was 40 years old and I didn’t want to lose my masculine qualities at all. After reading a huge amount of information on the Internet, trying a bunch of pills and dietary supplements, I came to the understanding that without the gym I would not be able to achieve the desired result, there are simply no easy ways. During the autumn-winter period, I managed to get in shape through exercises on the treadmill and training on hyperextension machines. The result is minus 35 kg and normalization in men’s health. I did not adhere to a particularly strict diet, I only excluded the consumption of sweets and beer, although I adhere to these restrictions to this day. But staying healthy is much more important than eating a piece of cake or a glass of beer on the couch in front of the TV.”

Andrey Dolgikh, 34 years old, Voronezh “I began to recover sharply after suffering stress - I was laid off at work and for quite a long period of time I could not find a suitable option. Nightly bouts of gluttony literally did not allow one to fall asleep until the body was satiated with food. At a certain point, it became clear that I simply couldn’t do without an effective weight loss program, so I turned to a fitness instructor for help. Long months of training made it possible not only to get rid of the sides and abdomen, but also to achieve a beautiful and toned figure. I can’t say that it was easy, but as the famous proverb says, “you can’t pull a fish out of a pond without difficulty.” Therefore, fight for harmony and do not be afraid that you will not succeed, because if you have the desire and desire, then everything will definitely work out.”

What diet should I follow to lose weight?

They say abs are formed in the kitchen. Is it so? In fact, this saying is not unfounded. Sure, you can lift whatever weight you want, but you won't be able to make significant gains if you're on a poor calorie surplus diet.

We recommend: how to pump up your abs at home.

There are a lot of weight loss diets online, but it is very important to find the one that suits you. Fashionable diets that promise quick weight loss give a short-term effect, and after them fat is gained again in the same volume.

So, we recommend that you eat a diet that is rich in foods that contain healthy fats, protein, and complex carbohydrates.

Also, don't include foods that you hate on your menu, no matter how healthy they may be. Choose their tastier counterparts for yourself, so you will make your weight loss process damn enjoyable.

Don't forget about the most important condition for losing weight. We are talking about a calorie deficit . If you don't eat in a calorie deficit, all your efforts in the gym will be in vain.

What is a calorie deficit

In simple terms, a calorie deficit is an eating pattern in which you consume fewer calories than you burn.

How do you know what deficit is right for you?

First, you need to determine your BMR or PBM (from the English basal metabolic rate, or basal metabolic rate). That is, you need to figure out how many calories your body needs to maintain your current weight.

Additionally, you'll need to calculate your total daily energy expenditure, or TDEE. That is, you need to add your BMR to the number of calories you burn on average per day.

To calculate your TDEE, you can use a special online calculator. Once you've determined your TDEE, the hard part comes - keeping track of your calorie intake.

It is very important to maintain a proper calorie deficit. If you overdo it and your deficit turns out to be greater than necessary, this will lead to loss of muscle mass, since your body will simply have nowhere to take energy from.

The ideal deficit value for optimal weight loss is 100-200 calories of your total daily caloric intake. The calorie deficit should only be increased when your weight reaches a so-called “plateau,” that is, when it simply stops falling. This happens due to the fact that the body gradually adapts to such a diet and gets used to living on a diet.

How to track your calorie intake

Of course, you can eat intuitively, keeping track of calories “by eye”. However, this method is extremely unreliable (especially in the first stages of losing weight), because sometimes you can consume more calories than you think, without knowing it. A handful of chips or an extra slice of pizza may seem like such a small thing, but it could jeopardize all the gains you've made in the gym.

We encourage you to keep a daily record of the energy and nutritional value of your diet so you know exactly how many calories you eat and whether the food meets your macronutrient needs.

! Macronutrients are nutrients that a person needs to maintain normal functioning of the body. These include proteins, fats and carbohydrates.

Keep yourself a food diary or install a special application on your smartphone to monitor your nutrition and observe regular improvements in your figure in the mirror.

Proper nutrition

The effectiveness of sports activities directly depends on the quantity and quality of food consumed. The body must receive enough nutrients. A man's daily diet should include 1.75 g of protein, 0.6 g of fat, 8 g of carbohydrates (calculated per kilogram of weight).

Weight loss occurs only when the principle of calorie deficit is applied: spend more than you consume. The required daily intake is determined according to the age and weight of the person.

Approximate calculation for a man when losing weight (kcal):

Reducing the specified calorie content is permissible by no more than 15%. With a sharp reduction in food, metabolic processes slow down and weight loss stops.

Menu

Nutrition should be balanced. A man’s nutrition program during training involves eating at least 5-6 times a day. Serving volume – 250-300 g.

Approximate diet for 7 days:

Sports supplements

Daily use of nutritional supplements allows you to obtain the microelements necessary for the male body. Low-calorie dietary supplements rich in vitamins and minerals are used to reduce weight.

Amino acid complexes and protein shakes are well absorbed and help maintain muscle structure during weight loss. Supplements should be taken 35-45 minutes before physical activity, as well as after training.

One serving of protein contains 25 g of protein and a small amount of carbohydrates.

Benefits of water

Every day you need to drink an average of 1.5 to 3 liters of liquid. Bottled, filtered, spring water is suitable for consumption.

Individual fluid intake depends on the age and activity of the person. The older a man is, the more clean water he needs per day. Violation of water balance can lead to malfunctions in the body.

Men's Weight Loss Workout Program

Now that you've figured out what diet you should be on, familiarized yourself with the types of workouts you can do to burn fat, and know how often you need to exercise, it's time to get down to practice. Below is a fitness training program in the gym for men to burn fat, designed for 4 sessions per week.

Below is a workout plan for weight loss, designed to work out in the gym 4 times a week. We recommend that you stick to this training schedule: 2 days of training, a day of rest, then 2 training days again.

Remember to rest between sets - ideally the rest period should be 1-2 minutes.

So, here is an approximate set of exercises for losing weight in the gym:

Day 1

• Deadlift: 3 sets of 12-15 reps
• Dumbbell bench press: 3 sets of 12-15 reps
• Kettlebell Step-Ups: 3 sets of 12-15 reps
• Upper row: 3 sets of 12-15 reps
• Leg curls in a lying machine: 3 sets of 12-15 repetitions
• Dumbbell shoulder press: 3 sets of 12-15 reps
• Bent-over one-arm dumbbell rows: 3 sets of 12-15 reps
• Cardio (treadmill, stationary bike or rowing machine): 20 minutes at a moderate pace

Day 2

• Interval cycling: 1 minute at maximum intensity/2 minutes recovery
• Close-grip lat pull-down: 3 sets of 12-15 reps
• Crunches on the upper block (pull-downs on the abs): 3 sets of 12-15 repetitions
• Close-grip barbell press: 3 sets of 12-15 reps
• Barbell rows to the chin with an overhand grip: 3 sets of 12-15 repetitions
• Swing your arms to the sides in the simulator: 3 sets of 12-15 repetitions
• Squats with a barbell on the shoulders: 3 sets of 12-15 repetitions

Day 3

• Deadlift: 3 sets of 12-15 reps
• Dumbbell bench press: 3 sets of 12-15 reps
• Kettlebell Step-Ups: 3 sets of 12-15 reps
• Upper row: 3 sets of 12-15 reps
• Leg curls in a lying machine: 3 sets of 12-15 repetitions
• Dumbbell shoulder press: 3 sets of 12-15 reps
• Bent-over one-arm dumbbell rows: 3 sets of 12-15 reps
• Cardio (treadmill, stationary bike or rowing machine): 20 minutes at a moderate pace

Drying your body at home

Body drying in the lexicon of athletes is a procedure when excess subcutaneous fat is removed from the body, and the body should become beautiful and sculpted. Cutting includes strength and endurance exercises (like push-ups, dumbbell presses, lunges, squats), as well as jumping rope and running exercises. On average, a workout should last an hour. The minimum is 30 minutes; if less, the complex will be useless. At the same time, you need to put all your strength into the exercises. A set of exercises must be combined with proper nutrition.

Exercises should be done in several approaches (optimally 3), with a break of no more than five minutes between them. It is better to perform squats and jumps in one approach.

You need to start small and gradually increase the number of repetitions and approaches so that the body does not relax, is always tense, and feels that changes will soon occur. If the body does not feel at least a little pain, most likely the exercises are performed poorly and you need to put in more effort.

Drawing up an exercise plan for weight loss for every day, doing them regularly and the desire to lose weight are the 3 main parts of successful weight loss. If you follow the rules and don’t skip classes, you can not only lose extra pounds, but also develop willpower.