If you are looking for a weight loss workout plan for men, then you are at the right place. Workout plans differ depending on the aim and the gender. The weight loss workout plan for men can not be the same as that of a workout plan for weight gain or weight loss workout plan for women. That is because men have unique and specific features they want to accentuate in order to have that masculine appearance. On the other hand, women have different parts of their body that they believe should be more pronounced. In this article, we will focus more on weight loss workouts for men.
Can I Turn Fat into Muscles?
The answer here is NO. You can not directly turn fat into muscles because these two tissues are different physiologically, anatomically, and biochemically. No pathway exists for such conversion. However, you can lose fat and gain muscle at the same time through a process called body recomposition. During this process, you burn off the fatty tissues and grow muscles.
What to Look for in a Successful Workout Plan for Weight Loss
Most beginners will believe that a successful workout plan for weight loss ends in making them lose weight. But that is not true. There are numerous components of a successful workout plan for weight loss. Apart from losing a reasonable amount of weight, it should be holistic. This includes:
Maintaining your favorite diets
A personalized weight loss plan should include your favorite meals. Weight loss workout plan for men should not make life boring by making you abscond from the food you love. It should be such that you enjoy the process. The program you choose for your weight loss workout plan men should include your favorite food so that you can follow it up in the long term. At Zappy Health, we ensure that our clients enjoy the journey by not depriving them of enjoying their meals. Doing so yields positive results.
Balanced combination of exercises
A successful workout plan for weight loss men will not include aerobics alone. Yes, you want to burn fat, but you need to build lean muscles too to achieve that masculine appearance. For that reason, a successful men’s workout routine for weight loss should include both cardio and strength training in the appropriate proportion (depending on your weight). Start small and increase gradually to achieve progressive overload. It will not happen in one day. Consistency remains the key to seeing marked results.
Tracking
How will you know if your weight loss workout plan for men is successful if you do not keep track of events? It is essential to keep track of your weight and diet as part of the plan. Whether it is a home workout for men weight loss or at the fitness center, the plan should include provisions to track your diet and weight. You can use websites or softwares to keep track of the meals you eat so you won’t forget. When you keep track of your weight, you will know if the strategies are yielding positive results.
Long-term support and accountability
Starting a weight loss workout plan for men is easy. However, staying motivated to continue with it and sustain the gains over the long term is the difficult part. Your weight loss workouts for men will not be successful if the results are short-lived and not continuous over a long time. Personalized weight loss plan here at Zappy Health incorporates accountability and long term support. This journey requires motivation. We will give you an accountability partner because you don’t have to go through it alone.
An Example of Daily Weight Loss Workout Plan for Men
Monday: Kickstart Your Week With Strength and Cardio
On Monday, you can begin with some Compound strength exercises and light cardio.
Compound strength exercises here are:
- Deadlifts: Do about 10 reps, rest for 60 seconds and continue for 3 sets.
- Squats: Squat 15 reps, rest for 30 seconds, and continue for another 3 sets.
- Reverse lunges together with bicep curl: Perform 10 reps, rest for 90 seconds, and continue another 3 sets.
- Dumbbell shoulder press on an exercise ball: Do 15 reps, rest for 60 seconds, and work up the next 3 sets.
- Front lunge with a twist: This can form part of your home workout for men weight loss. Do 10 sets for each leg, rest and continue the next 3 sets.
Some light cardio to do on Monday are:
- Jump rope: Perform jump rope for 5 minutes.
- Jogging: Jog up and down the staircase for 10 minutes.
- Bike: Ride the stationary bike for 10 minutes.
Tuesday: High-Intensity Interval Training (HIIT) Day
Perform the following HIIT routine on Tuesdays:
- Burpees: If you are a beginner, start with 5 reps. But if you are an old timer, do 15 reps, rest for 60 seconds, then continue for another 4 sets.
- Jump squats: We always advise beginners to start with a lower rep so they can have good form. Start with 10 reps, rest for 60 seconds and continue for another 3 sets
- Mountain climbers: Do 15 to 20 reps, rest for 30 seconds, then continue for another 4 sets.
Wednesday: Active Recovery with Stretching and Light Cardio
Your body needs adequate time to recover from the intensive workout sessions. During this recovery day, you will have enough sleep and rest. We recommend that you incorporate yoga or some stretching to your recovery day. Doing so will help in muscle repairs and healing. The most you can do during your rest day should be take a casual walk or a slow bike ride.
Thursday: Strength Training With Focus on Upper Body
The first two days were for full-body workouts. However, you will dedicate this day to the upper body alone. Weight loss workout plan for men can not be complete without spending time to build the upper body. Even during weight loss plan, men need a broad chest, shoulders, and arms. Your exercise on this day should target these areas. Perform bench press, rows, planks, bicep curls, overhead press, and reverse fly.
Beyond the First Week: Building Consistency and Progression
It is one thing to commence the weight loss workout plan men and another thing to continue it until you achieve long-lasting results. Several things will help you stay consistent in the routine. Without consistency, you will not see results or the gains may only be short-term. You may be asking “How do I stay Consistent on men’s workout routine for weight loss?” The answer is simple. Repetitive actions become boring. All you need to do is vary your workouts. Adjust the workouts every week by changing to different exercises, and progressively increasing reps, intensity, or duration. Start with lighter weights and reps you can handle and build up over time. Every new week should have something different to look up to. Remember to track your progress every week. It could be in the form of fat loss, muscle gain, dietary consumption etc.
Which Workout Plan is best for Muscle gain and Fat Loss?
A systematic review of 10 studies concluded that the best training protocol to build muscle and lose fat entails performing resistance training twice per week. The outcomes were more effective than having resistance training only once a week. For that reason, we always schedule resistance training twice every week for our clients.
Incorporating Daily Movement Beyond Scheduled Workouts
Apart from the usual workouts for weight loss, you can perform numerous other non-exercise activities to help you burn more fat. Yes, several other routine daily activities such as taking stairs, walking, or gardening also assist in burning excess fat. At Zappy Health, we take a detailed history of our clients’ routine activities. Then we incorporate them to form personalized weight loss plan for our clients. That is because people differ in their daily activities and hobbies.
Fueling Your Workouts: The Role of Nutrition, Hydration, and Sleep
Nutrition, hydration, and sleep play major roles in your weight loss journey. The nutrition we mean here does not entail starving yourself as doing so will be counterproductive. Rather, you need to consume a balanced diet during your weight loss workout plan for men. Yes, what you need for weight loss is consuming less calories than what you burn daily. Eating a balanced diet will help ensure that you have the necessary nutrients to give you optimum health during the weight loss workout plan for men.
Several scientific evidences show that adequate hydration helps to burn fat in numerous ways. Drinking more water will support your body during the weight loss workout plan for men. It helps boost metabolism, suppress appetite, and makes the exercise more efficient and less stressful.
People often underrate the power of quality sleep. Like exercise and diet, sleep is very vital during your weight loss journey. However, many people miss out on quality sleep during the weight loss workout plan for men. Often, they have the false impression that sleep leads to weight gain. Good sleep moderates your appetite, prevents night snacking, improves your resting metabolic rate, and prevents weight gains associated with short sleep.
Conclusion: Turning Your Plan into a Lifestyle
Investing in your well-being as a man will require having a healthy lifestyle. Your weight loss workout plan should be a task. Rather, it should become part of you. Something you do subconsciously. At Zappy Health, we help our client to stay consistent on the plan. Sustaining this healthy lifestyle reduces the risk of chronic ailments such as hypertension and diabetes. Talk to us today.
