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:
What is fat burning training?
How often do people try to lose weight? They run a lot in the morning and on an empty stomach. Sometimes they even put on two sweaters or wrap themselves in plastic wrap. Of course, they lose weight, but not as much as they would like.
How can you force the body to spend more energy in 2-3 workouts? It is necessary to influence the level of metabolic response. What is it?
This is a reaction of the body that responds to intense physical stress. That is, intense stress turns the body off from a state of biological balance, while forcing it to spend a lot of energy to return to this balance again.
But calorie burning occurs not only during the workout, but also after it, if it was designed correctly. You won’t achieve this by simply running or working out on exercise machines.
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!
Training Tips
Sets and reps
First of all, work on your technique, learn how to perform the exercises correctly, and ask to be observed from the outside. During the training we use a large number of repetitions (from 20). The main thing is to keep a good pace.
Weights
Do not chase the scales, use a weight slightly less than the working one. It should be such that you can do 15-20 intense repetitions without much strain. The weights themselves can be used in a variety of ways; for girls and women it would be better to start with their own weight; men can try lifting iron. But first of all – the right technique.
Nutrition and sports supplements
If you intend to lose weight, this does not mean that you need to starve yourself
Your body will burn a tremendous amount of energy, so it is important to replenish the supply. The diet should consist mainly of protein foods: milk, cottage cheese, eggs
Limit fatty foods and sweets while losing weight.
The use of sports supplements is not essential; today their value is overestimated. However, if you are serious, then you can think about using BCAA complexes, fat burners and protein. All this will speed up the weight loss process and improve muscle nutrition. In addition, it is much more convenient to drink a glass of milk with protein than to stuff a can of cottage cheese into yourself again.
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.
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.
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.
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.
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
Day 4
- 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
With your best efforts and a little patience, this gym fat burning program for men will help you achieve your goal in no time. Remember that the main ingredients for success in losing weight are regular exercise and proper nutrition.
Anita Lutsenko fat burning exercises
As the famous fighter against excess weight, Anita Lutsenko, says, training is only 20% of the total effectiveness of losing weight, but it would be stupid not to take advantage of them. As you may have guessed, 80% is a balanced diet, more on that another time. And we will begin the always varied and exciting exercises with Anita Lutsenko.
Effect of exercise
Fat burning exercises with Anita Lutsenko are nothing more than exercises that allow you to speed up your metabolism. The fact is that muscles themselves are the best “eaters” of calories, even at rest. Therefore, the effect of fat-burning training will last around the clock.
The goal of our set of exercises with Anita Lutsenko is to build muscles, tone the body and create attractive contours. If dieting can make you thin, only exercise will make you attractive.
Exercises
1. Warm-up:
- horizontal swings of arms;
- vertical swings of arms;
- pull the heels towards the buttocks one by one, stretching the front surface of the thigh;
- rolling from foot to foot.
2. Feet parallel, shoulder-width apart, perform squats, straighten up, and press your arms upward.
3. Stand upright, lying on a dumbbell, and perform upward rows with your arm.
4. Feet together, bend forward and lift one leg at a time horizontally.
5. We leave only one dumbbell, lie on the floor, right knee bent, dumbbell in raised right hand. We lift the body up and reach even higher with the dumbbell to the ceiling.
6. We perform long jumps.
7. Jumping rope.
8. Perform exercise 5 on the left hand.
We perform all exercises 10 times. This complex should be performed in 3 circles, like any other interval training. Anita Lutsenko recommends practicing this program at least three times a week, and guarantees that the effect will be noticeable after just a few sessions.
