Weight loss exercises for men at home :: Lifestyle

What are the causes of excess weight in men and how to lose weight at home? Many people ask this question. A training program, effective exercises for the abs and face, as well as features of a sports diet for men - in the material "RBC Sport"

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Dmitry Yashankin (Photo: dmitryyashankin/instagram)

• Reasons for excess weight in men • How to lose weight for a man at home • Exercises for losing weight for a man at home • Workout program for losing weight for a man at home • Exercises for the abdomen and sides in men • How to lose weight on your face • Sports diet for men

Causes of excess weight in men

In the modern world, the problem of obesity and excess weight is becoming more and more acute. In recent years, the percentage of obesity among men has almost doubled. According to various studies, in Russia 50–55% of men currently suffer from overweight and obesity. The reason for their excess weight is often associated with a sedentary lifestyle, poor diet and bad habits. In this regard, to solve this problem it is necessary to work simultaneously on all the causes in a comprehensive manner.

But if everything is more or less clear about bad habits (they need to be eliminated or at least minimized), then the other two factors require a careful approach and a systematic solution. First you need to understand what stage of obesity you have. A number of studies are devoted to this topic, for example from Harvard Medical School (USA).

Regular physical activity is the key to successful weight loss. During training, intense calorie burning occurs and muscle tone appears. Regular exercise strengthens the cardiovascular system and promotes a positive mood.

And you don’t have to go to the gym for this. You can also practice effectively at home. The main thing is to know what and how to do. This is exactly what we will look at in our article.

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Where do I begin?

We’ve sorted out the choice of a gym and what we need to pack with us, and now let’s get down to what causes the greatest fear and “evaporates” newcomers from hundreds of gyms.
Namely: beginners have little idea of exactly how to train! How many approaches, repetitions need to be done, how this or that muscle works, etc. It is not entirely clear how to eat, how much, what foods to exclude, etc. But the most important thing is how to create a training program for yourself. Let's figure it out.

When you decide on the choice of a gym and pack your bag for the gym, stuffing a bunch of sports things into it, be sure to read my article about how to stretch properly. Stretching will allow you to avoid a lot of troubles with your health, take it seriously.

How to lose weight for a man at home

Excess weight is dangerous not only because it spoils the visual attractiveness of a man. It negatively affects health by increasing the load on all internal organs and contributes to the development of various types of diseases, so first of all it is necessary to increase your physical activity.

The main goal of regular exercise is to increase energy expenditure to achieve a calorie deficit. But it is important that the activity is not arbitrary; an integrated approach is needed. Fitness trainers agree that you need to include both moderate cardio and strength exercises in your training program. This is necessary so that fat is replaced by muscle tissue.

Regular exercises at home in combination with proper nutrition allow you to get the first positive result within two months. During this time, not only will the body volume decrease, but the overall tone of the body will also improve. But it is important not to chase quick results - the rate of weight loss should not exceed 4 kg per month.

According to three-time world fitness champion Dmitry Yashankin, “to have a good figure and feel good, you just need to exercise regularly.”

“And plus a healthy diet, everyone knows the rules, it’s not difficult at all,” Sport-Express quotes the physical training coach of the Russian national hockey team. “From 45 minutes to an hour of physical activity a day or any physical activity, not necessarily exercise equipment.”

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Good recovery

This is generally the shortest point, I think, of the four) Just sleep, be sure, for 8-10 hours and that’s it! You will be happy!

The fact is that muscles do not grow during training, but grow after! Because training is destruction! And during recovery, growth hormone (somatotropin) and testosterone (the main anabolic hormone) are produced in sleep, and cortisol is released from lack of sleep, which contributes to the destruction of muscle tissue! In short, healthy sleep everyone!

Exercises for weight loss for a man at home

When exercising at home, it is necessary to use cardio training and strength exercises. During cardio, calories are burned only during the workout. After the force, the process will continue for a long time. At home, building a workout for weight loss is easier than building muscle mass. You can do exercises with your own weight and with equipment at home.

The best option for training at home is to alternate cardio exercise outside (jogging) and strength exercises at home. If you feel strong, you can jog every day, but without fanaticism, do not forget about rest days.

In strength training, you will need a specific set of equipment. It is the use of weights that increases the load and makes the workout more energy-intensive. You can use weights, dumbbells, barbells. It’s also good to have a horizontal bar, a jump rope, a bench, expanders, sports bands, and a roller at home.

“You need to do exercises at least every other day, that is, three to four times a week seems ideal to me,” Yashankin noted. - If you add massage, swimming or some other exercise to this, it’s generally great. Although you can study at home. There are sets of exercises that you can do yourself and with virtually no equipment.”

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Home workout program for weight loss

It is important to remember that every workout should begin with a warm-up and end with a cool-down. This is necessary to prepare the muscles for work, and upon completion, smoothly exit the workout. As an example of the training process, we will analyze a training program for five days, in which cardio, strength exercises and rest days alternate.

Cardio in this case is running for no more than one hour at a calm pace. But depending on the situation, you can start with normal walking. Strength days will consist of circuit training - all the proposed exercises are performed one after another, and so on for five to six approaches. Between each approach, do not forget to rest and restore your breathing.

Monday

On the first day we go jogging or walking. If possible, we go swimming.

Tuesday

On the second day, we do strength and cardio exercises at home.

Push-ups from the floor or from a bench

Lunges with dumbbells

Plank

Pull-ups

Squats

It is recommended to complete the exercise cycle with cardio exercises: this could be, for example, a complex on a step platform.

Wednesday

First day of rest. If you don't feel tired, you can take up walking.

Thursday

We go for a run or walk. If possible, we go swimming.

Friday

We do strength and cardio exercises at home.

Leg Raise

Bent-over dumbbell row

Burpee

Reverse push-ups

Crunches

It is recommended to complete the cycle with cardio exercises, this could be jumping rope or a stepper.

Saturday

Second day of rest. If you don't feel tired, you can take up walking.

Sunday

We go for a run or walk. If possible, we go swimming.

Recommendations to follow during classes

Take care of free space for training. In tight spaces, the risk of injury increases many times over.
Special sports shoes and clothing will also help to avoid injury. Pants and a T-shirt should not be too loose or, on the contrary, too tight. The purpose of sportswear is to give freedom of movement, and not to interfere with training. Sneakers should be the right size and of good quality.
If you feel unwell during exercise, immediately stop doing the exercises and go to rest. Don't confuse fatigue with feeling unwell. It’s normal to be overtired, sweat profusely, and feel hot in your muscles. You should worry when your vision gets dark, you hear ringing in your ears, coordination of movements is impaired, and the pulse beat is felt at the root of your tongue. In such a situation, you need to urgently stop training.
Exercising during illness is contraindicated. This is one of the basic rules. In this case, the situation largely depends on the person’s well-being. If an athlete experiences only mild symptoms of a cold, nothing prevents him from training. If you have severe symptoms of the disease, you should not exercise.

To benefit from classes and not harm yourself, follow these rules exactly!

Exercises for the abdomen and sides for men

Let's consider separately a short but effective set of six abdominal exercises to reduce the volume of the abdomen and sides, which is offered by three-time world champion in fitness Dmitry Yashankin:

leg raises - 10 reps;
pelvic lift - 10 repetitions;
short leg raises - 10 reps;
lying crunches - 10 repetitions;
lowering the knees to the sides - 10 repetitions;
The “Swimmer” exercise is performed for 20–30 seconds.

These exercises are performed in a row; you adjust the number of approaches yourself, based on your physical fitness. You can familiarize yourself with the technique in a short video.

How to reduce facial oval

The set of exercises and training described above will allow you to reduce the proportion of fat deposits on your body. But there is still the problem of chubby cheeks and a double chin. This also needs and can be dealt with with the help of special exercises.

1. Take a deep breath, filling your mouth with air so that your cheeks are rounded. Then place your palms on your cheeks so that your thumbs are under your earlobes. Now press on your cheeks with your palms, while simultaneously creating resistance from the inside. Do this for ten seconds, then exhale. Repeat the exercise 15–20 times.

2. Draw out your lips with a tube. Now try, without losing this position of your lips, to press your tongue alternately on each cheek for ten seconds. Repeat the exercise 15–20 times.

3. Open your mouth slightly and try to reach your tongue towards your nose. At the same time, you should feel tension in the muscles under your chin. Hold your tongue this way for ten seconds. Repeat the exercise 15–20 times.

4. Inhale and, filling your mouth with air, close your lips. Move the air in your mouth in a circular motion so that it passes between your lips and gums. The duration of the exercise is one to two minutes.

5. Extend your lips again with a tube and at the same time draw in your cheeks. Maintaining this position, move your tongue in the mouth in a circular motion.

Do this set of exercises every day at any time and anywhere.

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You should feel the muscles

The trick of bodybuilding is proper muscle contraction! You must know how this or that muscle contracts!

To do this, take five minutes before going to bed and just do exercises without weights! For example, to learn how to bench press, lie on a bed and raise your arms as if you were holding a barbell and contract your pectoral muscles! I think everything is clear here! It seems crazy, but it works! Just do it! Learn to contract your muscles correctly, learn to follow the correct technique when performing exercises!

Sports diet for men

All physical activity will be effective only in combination with the principles of proper nutrition. To do this, you need to create a balanced diet and nutrition regimen for yourself. First of all, it is necessary to limit the energy value of your diet, but it should not be below 1500 kcal. Your diet must include the following components:

protein is the basis for the formation of muscle mass;
fiber (source: vegetables and fruits) serves the purpose of cleansing the intestines and speeds up metabolism;
water - here we consider only clean water at the rate of 30 ml per 1 kg of weight;
vitamin complexes and calcium, which strengthens bone tissue.

The first thing you need to start with when creating your nutrition system is to give up the usual three meals a day (breakfast, lunch and dinner).

It is necessary to adhere to a fractional nutrition system - eating four to five times a day. This will allow you to avoid the feeling of hunger, which often leads to overeating.

In the morning you need to get a boost of energy. This can be porridge and cereals, cottage cheese, omelet, dairy products. But you should avoid simple carbohydrates and eliminate sugar.

Lunch should include hot dishes. They are the ones who bring the feeling of satiety. The soup should be based on low-fat broth. Combine proteins (meat, fish) with vegetables. Avoid fried foods, preferably baked or steamed foods.

For dinner, it is better to choose food with a high protein content and add foods rich in fiber. Give preference to chicken or fish. Don't forget that your last meal should be at least two hours before bedtime.

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Between main meals, eat snacks so that you eat every two to three hours. The snack should preferably be 200–300 kcal.

When planning your diet, you don’t need to completely give up fat. They should be present at the rate of 1 g of fat per 1 kg of weight.

Your path to losing weight through home workouts begins with diet. Then you begin to systematically exercise. Pay special attention to the abdominal muscles and facial exercises. It is an integrated approach that will allow you to achieve the desired results.