Men who are struggling against work pressures and deadlines may find that they do not have all that much of time to lose weight and keep the pounds off. Beginners having no idea how to get started can revel and do wonders with some of these top workout tips. Do consult with your doctor first and do age appropriate programmes.
Best Workouts For Weight Loss
Beginner’s Workout Using Gym Machines
These are simple and doable exercises for beginners with the aim of speeding up fat loss and also achieving good muscle tone in the body.
Doing this workout religiously will have you burning calories and shedding a large percentage of body fat. You will also be toning and sculpting the muscles in order to lose weight. Once you have mastered this programme, you will be able to move on to more advanced programmes.
You will be doing a full body routine thrice a week so that the muscles get time to rest and recoup after the workout. The exercises are to be done as a circuit with one exercise following the other. Make sure you have 60 seconds of rest in between each exercise.
If you have done the circuit quickly, do not hesitate to repeat the circuit. Listen to your body. If you cannot do more than one, then start only with one circuit. Use weights, which will allow you to reach muscle failure within 15 reps. As you get stronger you, can either increase the reps or increase the weight.
Make sure you consult a fitness trainer while doing these exercises. Some of the exercises that you should be doing are squats, lunges, lat pull down, seated machine rows, overhead shoulder presses, lateral raises, triceps extensions, triceps dips, biceps curls, hammer curls, bench presses and dumbbell flies. Complete each circuit with 2-3 abdominal exercises.
Holiday Fat Blaster Workout
This workout is very good for men who have just come back from a long and leisurely holiday only to find themselves a few pounds overweight. Unfortunately, your weight will not be able to keep up with those nights of drinking, eating and merry making.
This programme is designed to help you burn the holiday calories. It uses zero equipment. This is again a circuit-training programme. Each circuit consists of three exercises, which are performed one after the other without a break.
You can rest for 2 minutes after the completion of a circuit. Perform 20 reps of each exercise. You can perform the circuits anywhere and everywhere. The whole workout does not take more than 20 minutes so you can easily fit it into your holiday schedule without worrying about piling on the kilos.
Aim to do at least 20 reps of the exercise even if you are a beginner. Perform all the exercises with their complete range of motion. Concentrate on technique and correct form while doing the exercises. Try to do this programme at least 3-4 times a week for best results.
It starts with a general warm up followed by squats, barbell squats, dead lift, squat jumps, leg curl, leg extensions, calf raises, bench press, bench press decline, cable crossovers, push ups, pull ups and abs work. The exercises are such that you will be targeting multiple muscle groups with every exercise done. Do abs work like crunches, planks and bicycle crunches for the best result.
Running is touted one of the best workout programmes for shedding rapid weight. Make sure you do it regularly whether you are doing it at home on a treadmill or running outside in the country. Many people all over the world have embraced running as a high intensity workout.
Some people prefer to run in the morning while the air outside is fresh. You can do running and combine it with moderate intensity weight training for the best results. Try to speed up your fat loss and increase your resistance by doing sprints or doing hill running on a slope.
This helps to enhance your cardiovascular fitness. Get a good pair of shoes, as an injury is very common during running. Steady running will help you to burn at least 300 calories and will keep you hooked to this form of exercise.
Bicycling is a good form of exercise especially if you plan to go for those specialized spinning workouts, which aim to make you lose at least 600 calories every hour. Bicycling strengthens the calf muscles and firms up your glutes, hamstrings and thigh muscles. It is however not recommended for men who have very lean lower bodies as bicycling can make you leaner.
Swimming workouts like water sports and water aerobics are good hobbies to take up as they whip you up in shape and also help you to lose weight.
Swimming helps to tone and strengthen various parts of the body especially the arms, legs and the core thus giving you stronger abdominal muscles.
Rope Jumping Workouts
Try to do circuit training workout, which have a lot of jump rope techniques as these help to increase your heart rate and give you a high intensity workout thus making you lose weight very quickly. Make sure you have your doctor’s permission, as the jump rope workouts can be very tiring and exhausting.
Yoga and Pilates
For strength and flexibility training, try to combine yoga and Pilates in your weekly workout schedules, as they are good for toning the different muscle groups and also give you enhanced flexibility thus making you more supple and nimble.
Make sure you take up yoga and Pilates under the guidance of trained professionals who can give you step-by-step instructions on how to perform each exercise. Yoga in particular has asanas which if not done properly can injure you and lead you with crippling muscle pulls.
No matter which workout routine you take up, the thing is that you will have to do your workouts religiously. You will also have to watch what you eat if you want to see the benefits of your labour. Both diet and exercise work in conjunction in giving you the body of your dreams.