About circular fat-burning training for men in the gym and at home

Properly selected training to achieve fat burning is an important issue for men. The speed of solving the problem depends on the complex of sports activities and diet.

Men who have decided to go in for sports for the first time to lose weight should know that results can only be achieved through intensive circuit exercises. At the initial stage, the number of exercises is minimal, but gradually the load is increased by introducing new activities and doing longer. If you can't go to the fitness center, it doesn't matter. Home training is no less effective than training under the guidance of an experienced trainer. Having the desire and willpower, you can also quickly burn the fat layer from the body at home if the program is drawn up correctly.

What kind of training is this

Circuit training is a set of exercises for all the main muscle groups of our body, which are performed with minimal rest between exercises (20-30 seconds). After completing the circle, give a couple of minutes to rest and start over.

The number of circles in an exercise depends on your fitness level and the composition of the exercises that they include. The total training duration is from 30 minutes to 1 hour. This training has gained popularity among boxers, wrestlers, hockey players and professional athletes in general.

Also, circuit splits will be useful for beginners - they will speed up the metabolism, help you lose a couple of kilograms of fat and gain a couple of kilograms of muscle mass. Plus, such workouts are usually simple and can be done both at home and in the gym.

Post-workout carbohydrate window for men's weight loss

Training for weight loss is based on strength exercises, if you have done a workout during the day or can eat before 20.00, then you need to eat slow carbohydrates and protein, this will restore strength, especially necessary for beginner men. If you complete a set of exercises for weight loss in the evening, then all that remains for you is low-fat protein, chicken breast and salad, low-fat cottage cheese. Immediately after training for weight loss, you can drink a protein shake with whey protein, and drink casein at night.

What muscles does this type of training work?

One of the cool features of the training is that it works on all major muscle groups at once - legs, back, chest, arms. The exercises combine strength training with endurance work. We add cardio training to this (running, jumping rope) and the result is excellent stimulation for the whole body, a bunch of burned calories, muscle growth and a good mood.

Speaking of muscle mass. There is an opinion among beginners: if you want big biceps, bomb your biceps. If you want abs, torture your abs. And so on. This is complete nonsense, and if you want to lose weight and strengthen muscles, then there are only two goals:

Speed up your metabolism and get rid of excess weight.
Stimulate the production of anabolic hormones and, as a result, improve protein synthesis.

If you only torment your biceps, then the stress necessary for the release of hormones is insufficient, and concentrating on one muscle group, on the contrary, destroys it, preventing it from recovering and growing. All these nuances are well worked out by circular training, stimulating all the muscles of the body and helping to develop movement techniques, as well as giving the body flexibility and endurance.

Advantages and disadvantages

Let's start with the pros:

You're losing weight. All functions of your body begin to work intensively. Metabolism accelerates. The body goes into combat mode, and in combat mode it does not need extra weight. For weight loss, circuit training is much better than just cardio.
The functioning of the cardiovascular system improves. The heart is also a muscle, and if you plan to live happily ever after, be kind enough to devote time to it.
Muscles are being trained. Moreover, almost everything at once.
Endurance improves. It will be much easier for you to run cross.
Improves body control. You have better control over yourself, your movements become fast and clear.

So, is that cool? Not so simple. There are also several disadvantages to such training:

It's hard. Yes, you really have to work, sweat and try. Many cannot withstand such loads and either switch to simple cardio or reduce the load.
You need to create a proper training program, otherwise you risk getting injured. The right thing to do would be to contact a good coach.
You need space and shells. Some exercises require the presence of at least some equipment: horizontal bar, parallel bars, jump rope, dumbbells, etc. In addition, it is important that at the end of one exercise the equipment for the next one is free - you don’t have time to wait.

Number of repetitions and exercises for men

In order for men to have an effect from working in the gym, you need to clearly understand how a set of exercises for weight loss is structured.

The first element of training is cardio. You should start with 5-10 minutes, without much acceleration. If it’s an ellipsoid or an exercise bike, you can work even more in the first workouts. If it’s a treadmill, you need to dose the load.

If you are overweight, exercise on a treadmill should begin with walking at a brisk pace. Then everything depends on the state of the cardiovascular system and joints. If walking is easy for you and you do not experience any discomfort either during or after training, increase the speed a little. Gradually build up to an easy jog. Speed running is not needed here. Do not forget about sneakers with thick soles, as the load on the knee joints will be significant.

After the cardio comes the main part of the workout, which consists of strength exercises. Here your task is to expend maximum energy.

To burn fat, you need to do 15-20 repetitions of each exercise. You need to do it at medium speed, without jerking, but also without stopping at the extreme points.

The goal is to get rid of fat over the muscles and tone them. Muscle mass will not grow at this stage. You will do it later, when you lose weight. Of course, the program will be different.

As for the weight loss program given in this article, even some exercises should not be excluded. Try to use everything: both the base and secondary elements to strengthen the muscles. All this will ensure active burning of calories and reducing your weight.

If you use another program, remember that the base is the most energy-intensive among the exercises, so it is better that they are included in your complex. Even with a little weight, they will make you work up a good sweat. All that remains is to ensure control on the part of the trainer so that you do not harm yourself by doing anything incorrectly.

The basis of losing weight for men is the correct diet

The vast majority of beginners are convinced that just the right physical exercises are enough to lose weight. However, the issue of burning subcutaneous fat depends, first of all, on how healthy you eat. Yes, intensive and voluminous work in the gym can lead to kilograms of fat mass being lost, however, if your diet is incorrect and includes a lot of unnecessary things, the lost kilograms will return very quickly.

Contraindications

Before starting any sporting activity, you should consult your doctor. The main contraindications are the following:

Presence of injuries or recent surgeries.
Problems with the cardiovascular system.
Diseases of the spine, musculoskeletal system or joints.
Pregnancy or postpartum period.

I also advise you to get examined in a good clinic. Life is such that we are not even aware of many illnesses. It is better to find out from them in advance than to feel the consequences during training.

Techniques and types of exercises for circuit training

During the training, both exercises familiar from physical education lessons at school and new movements are used:

Pushups. Allows you to work the arm muscles and pectoral muscles. The work can be done either with your own weight or with weights.
Twisting. Twisting is performed both on the floor and on a special bench.
Work with dumbbells. Alternately performing dumbbell swings allows you to work out the muscles of the shoulder girdle. You can also do squats and deadlifts with dumbbells.
Pull-up on the horizontal bar. Working with your own weight works well on your back muscles, biceps and triceps. High variability.
Squats. Classic squats. Before starting the exercise, be sure to ask for help from a trainer, as correct technique in this exercise is very important.
Deadlift. Develops the muscles of the legs and back. Similarly, with squats, perfect technique is required - otherwise injury. It’s better not to use heavy weights during circuit training; this is not powerlifting.
Jumping in the pros and cons of crouching. The position is like a push-up, then we jump and move to a sitting position. Works the muscles of the legs and abs.
Jumping in place from a sitting position. We try to jump as high as possible.
Plank position while lying down. For several minutes we stand in a fixed position, point-blank, lying on our elbows or hands. We keep our body vertical and don’t bend. Can be supplemented by alternately moving the legs to the side.
Shuttle run. For a given time you need to run within a given segment, at the end of the segment you need to sit down and touch the floor.
Jumping rope. A timeless classic that develops leg muscles well.

There are a huge number of exercises and variations for circuit training, which allows you to vary the composition and focus on one or another muscle group. The basic principles of all exercises: intensity, multi-joint exercises, high number of repetitions.

Examples of training programs

At home

At home we are limited in space and equipment, so we will use what we have: our own weight and available tools. Example workout:

Squats 30 times.
Lunges from a standing position 30 times.

Lying push-ups 20 times.
Plank 1 minute.
Jumping rope (possible without the rope itself) 40 seconds.

Depending on your preparation, perform at least 2-3 such circles. If you have a horizontal bar, weights or dumbbells at home, then feel free to use them. You can use improvised means as weights: bags with books, bottles of water, etc. Fantasize.

In the gym

The hall gives us the opportunity to use all available equipment, the main thing is that it is free at the right time. The workout includes:

Bench press 20 reps.
Lat Pulldown 20 reps.

Crossover 25 reps.
Pull-ups on the bar 10-15 reps.
Smith Machine Leg Rows 20 reps.
Jumping rope 1 minute.
Crunches on a bench for 1 minute.

The number of repetitions and the total number of circles depends on training and endurance. It is better to vary the exercises by day or week, for example: Monday with a barbell, Wednesday with dumbbells, Friday with a weight plate or on machines.

Basic circuit training in the gym for beginners

Beginning athletes and those who want to get rid of extra pounds must first focus on simple basic exercises that can be repeated many times and in a variety of variations.

Below are common activities for beginners

Lunges with weights

Lunges with weights
The initial position is standing, straight back, holding a dumbbell (3-5 kg). How to do it: take a wide step with one leg, squatting, keep your back straight, repeat 15-20 lunges.

Bent over dumbbell raise

Bent-over dumbbell raises
Initial position – standing, feet shoulder-width apart, dumbbell in hand (3-5 kg). How to do it: tilt your body forward, arms straight, dumbbells at knee level, bend your elbows and pull them towards you, your back is straight. Perform 10-15 approaches.

Be sure to read: How to exercise correctly in the gym to lose weight without a trainer: the best exercises, how to create a program

Quick squats with a barbell

Quick squats with a barbell
Starting position – standing, barbell on shoulders, legs wide. How to do it: lower yourself down on bent legs, keeping your back straight. Perform 3 circles of 15-20 repetitions.

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.

Useful tips and common mistakes

Drink more water. Don't let yourself get dehydrated.
Warm up for at least 5 minutes.
Get your training plan right.
Keep an eye on your technique. The main thing is not quantity, but quality. Nobody wants to get hurt.
Watch your body. If you feel bad, don’t play the hero; fainting is not a good idea.
Eat right. Half the success is proper nutrition. Balance your diet correctly. Lots of protein, less carbohydrates and minimal fat.
Don't lift heavy weights, this is not bodybuilding.
Work at a good pace, but do the exercise correctly.
Work with a trainer, he will help you set up the technique correctly.
If you are tired and cannot continue the exercise, rest for 5-10 seconds and resume.

How to eat properly to lose weight for a man?

Let me remind you briefly:

Limit your consumption of fast carbohydrates (flour, sweets) to a minimum - they can be consumed in minimal quantities only in the morning.

Eat strictly at certain periods of time (breakfast, lunch, dinner) - exclude snacks and other unnecessary meals.

Reduce your carbohydrate intake (by 10-15%) and increase your protein intake.

Monitor your weight and subcutaneous fat thickness every month - if the result is not visible, reduce your daily caloric intake even more (primarily due to carbohydrates).

Thus, by paying the necessary attention to the issue of proper nutrition, we significantly increase the effectiveness of our fat-burning workouts, and also speed up the weight loss process itself. At the same time, we consolidate the achieved results and do not gain back the lost kilograms, even if we stop going to the gym for a while.