Every athlete preparing for a bodybuilding competition always sets himself the goal of becoming more fit and making sure that the muscle definition is as visible as possible. In order to “drive” the fat layer and remove excess water from the body, trainers offer circuit training.
According to a study from Harvard Medical School, a person weighing 57 kg or more can burn 240 kcal in half an hour of general circuit training, 298 kcal if weighing 70 kg or more, and 355 kcal if weighing 84 kg or more. This calorie loss is equivalent to the exertion of playing hockey, football, volleyball, rock climbing or backstroke.
Andrey Shmidt
master of sports in bodybuilding
Fitness cannot be considered as a short-term stage; if you do it, you need to do it constantly.
Photo: istockphoto.com
Causes of excess weight
Extra pounds are a consequence of an imbalance between calories consumed and the total amount of energy expended by the body in the process of various activities.
Excess weight leads to serious consequences:
- diseases of the heart and blood vessels, liver, musculoskeletal system;
- oncology;
- diabetes;
- arterial hypertension;
- development of an inferiority complex and self-doubt;
- problems in relationships with the opposite sex.
Exercises aimed at losing weight will not only give your body an attractive appearance, but will also help prevent many diseases.
Which workouts to choose?
Men lose weight faster than women. The reason lies in the differences between the male and female bodies:
- in women, estrogen promotes the activation of fat-forming enzymes, while testosterone in men promotes active fat burning;
- muscle mass in the stronger half of humanity is 40% higher than the female muscle percentage. This means that their calories are primarily spent on maintaining muscles;
- Men's metabolism is faster than women's.
Therefore, weight loss methods for men involve other forms of training and diet. It is better to entrust the creation of a training program to a coach or gym instructor. If you have a large number of kilograms to lose, you should additionally consult a doctor and nutritionist.
The training complex should be balanced and include different types of exercises:
- Cardio exercise - elliptical, exercise bike, treadmill. For beginners, the duration should not exceed 10 minutes without significant exertion.
- Strength training, the goal of which is maximum energy expenditure. Each exercise is repeated 15–20 times without stopping or jerking.
Men's weight loss exercises involve lifting weights. To determine the weight, each exercise should be repeated 15–20 times. If you have strength left, then the choice was made correctly.
Complex training for weight loss involves losing total body weight, burning fat and muscle. Exercising in the gym to form a sports figure should eliminate only subcutaneous fat, without compromising muscle mass.
Cardio intensity
The intensity of your activities can be monitored by your heart rate, which will be measured by a heart rate monitor. To achieve optimal cardiovascular performance, train between 60-90% of your maximum heart rate.
Maximum heart rate can be estimated by subtracting age from 220 - this is the simplest formula. For example, the estimated maximum heart rate for a 37-year-old person would be:
220 - 37 (age in years) = 183 beats per minute
Read on the topic: Pulse zones: what heart rate to run at
Weight loss exercise program for men
The training is divided into three days, with a break of one day. Usually they practice on the following days: Monday, Friday, Wednesday or Tuesday, Thursday, Saturday; such a routine is necessary so that the body has time to fully recover.
Suitable for those who want to lose weight at home, as it does not require special sports equipment, but despite working only with your own weight, you can completely tighten your entire body.
During exercise, different muscle groups are loaded, so the process of burning subcutaneous fat will accelerate, the skin will tighten, and the body will become more prominent. Don't forget to warm up thoroughly before performing!
Do 3 sets of each of the exercises below.
First day
Push-ups with arm raise
Take a lying position, keep your back straight, do not bend forward or backward, spread your legs shoulder-width apart. Slowly lower yourself to the bottom, then rise up and before returning to the starting position, raise one arm up at a right angle to your body. In this case, the entire body should turn after it, then return to its original position without jerking. Perform 10-15 repetitions.
Lunges
Straighten up, place your feet shoulder-width apart. Step forward until your knee forms a 90° angle. Do not touch the floor with your other knee; you should feel tension at the bottom. Return to the starting position, straining your back to maintain balance. Repeat 10 times for each leg. This exercise is usually easy for men; to increase the load, use dumbbells.
"Good morning"
Stand straight, feet shoulder-width apart, place your hands behind the back of your head. Lean your upper body forward as far as you can. During the exercise, do not bend your knees or slouch. The workout is effective not only for losing weight, but also for straightening your posture and strengthening your entire back. You can use a barbell for weighting. It is necessary to repeat 15-25 times.
Burpee
Squat down completely from a standing position, placing your palms in front of you. Quickly jump into a plank position, do a push-up, and pull your legs up. Jump up by stretching your arms up. Exercise not only effectively burns fat, but also increases endurance and strength. Perform 8-12 repetitions.
Standing knee-elbow crunch
Straighten up, cross your palms behind your head, and pull your stomach in slightly. As you exhale, pull the knee and opposite elbow towards each other, while the body should twist along with the elbow. Pause for one second at the moment of contact. Guys can do this exercise while lying down, but it consumes fewer calories. Repeat a total of 30-40 times.
Static squats
Squat down with an arched lower back, distributing your weight through your heels. Hold in the extreme position where your knees form a right angle. The hands can be held at the back of the head, or straightened in front of you to maintain balance, count 40-60 seconds and repeat the exercise. These squats work the muscles in your thighs and buttocks and increase blood flow to your lower body.
Spider plank
Stand in a classic plank position with straight arms, placing your feet narrower than your pelvis. Pull one knee toward your elbow, making sure to tighten your obliques. Try to keep your back straight throughout the entire exercise. “Spider” completely works the side abdominal muscles and strengthens the core. Do 10-15 reps on each side.
Diagonal crunches with straight leg
Lie on the floor and press your back tightly. Raise your legs at right angles to your body, bend your knees slightly. As you exhale, reach your toes with your hands, slightly lifting your body, without lifting your lower back. As you inhale, slowly return to the starting position. Perform 30-50 repetitions.
Second day
Squats
We use the classic version. Remember to arch your lower back and push your buttocks back as far as possible. Do not jump into the starting position; try to maintain a slow pace to feel maximum tension in your hips. To increase weight, use a barbell or dumbbell. Start with 30 reps.
Reverse push-ups
Stand with your back to the bench, squat down, place your palms on the corner of the bench and stretch your legs. Keeping your back perpendicular to the floor, lower yourself until your elbows bend at an angle of 90°, hold this position for about a second. Without jerking, push back up, repeat 10-15 times. Watch your technique, otherwise you may get injured.
Rock climber
Get into a plank position. Alternately, pull your knees into your chest, try to take your time to maintain balance and not rely on inertia. Throughout the entire workout, keep your back straight and do not lower your head, direct your gaze forward. The exercise uses a large number of muscles, after which blood circulation in the body improves and the amount of subcutaneous fat decreases. Do 40 times.
Superman
Lie face down on the floor, raise your arms and legs up, do not throw your head back. Hold for a moment in the position of maximum amplitude. Slowly lower your limbs, do not throw them. Do 20 reps.
Isometric push-ups
The technique is the same as classic push-ups, the difference is that you need to pause at the bottom point for 20-30 seconds. This men's weight loss exercise is more challenging than usual, but it builds arm strength and increases blood flow to the triceps and pectoral muscles.
Double crunches
Take a lying position, bend your knees, your feet are relaxed and only your heels touch the floor. Place your hands behind your head, elbows pointing forward. As you exhale, stretch your knees and elbows towards each other, and as you inhale, slowly return back. Do 20-25 times.
Swing your feet forward
Raise your arms to the sides, place your feet slightly wider than your shoulders, and straighten your posture. Alternately reach the toes of your foot towards the fingers of the opposite hand, while the heel should rise almost to chest level. Do not bend your body throughout the exercise; rotate it following your forearm. This exercise effectively works out the abdominal contour and helps you lose excess weight. Repeat 30-40 times.
Side plank
Rest your forearm on the mat, close your feet, in the starting position a straight line should form from the back of your head to your heels. Lower your pelvis down, touch the floor and return to the starting position. Do not tilt your body to the sides; place your free hand on your belt. Perform 15-20 repetitions on each side.
The third day
Diamond push-ups
Stand in a plank position with your palms close to each other, index fingers and thumbs touching. Do a deep push-up and pause slightly at the bottom. Slowly return to the starting position. This type of push-up increases the load on the triceps. Do 10-12 times.
Squat Jumps
Close your feet, hands at your sides. Jump and squat with your legs wide apart, touching your straightened arms to the floor. With a sharp jump, return to the starting position. This cardio exercise uses a lot of muscle and helps you burn fat quickly. Repeat 20-30 times.
Superman with arms pulled back
Lie on your stomach, lift your upper body, touching your toes to the floor and tighten your butt muscles. Straighten your hands in front of you and move your elbows back as far as possible, then straighten them. In this case, your arms should always be suspended and parallel to the floor. Perform 15-25 repetitions.
4. Dynamic bar with additional steps
Get into the starting position on your elbows. Alternately move your toes to the sides. Watch your body, do not arch your butt or hunch over, your pelvis should be parallel to the floor. Intense exercise will help you quickly lose weight. Do 12-15 reps on each side.
Back lunges
The exercise is similar to the usual version, but requires additional concentration, so take your time, try to feel the muscle tension at the points of amplitude. 12 reps on each leg.
Pulling your knees to your chest while sitting
Sit perpendicular to a horizontal surface, resting your palms on a mat or bench. Lean back slightly and straighten your legs, then draw your chest and knees towards each other, pausing at the peak point for better muscle development. The exercise perfectly removes the “beer belly”; it should be repeated 20-30 times.
Reverse plank
Place your palms on the floor, turning your back to it. Keep your head up, tighten your buttocks to align your torso, and pull your toes forward. Hold this position for about a minute.
Side kicks
Add intensity to your workout. Place your feet shoulder-width apart and hold your hands in front of you as if you are about to throw a punch. Take a side kick, try to raise your leg as high as possible. Don't throw your legs after the swing, don't rush. Do 40 repetitions in total.
Using this program, a man will spend on average 35-45 minutes training. Don't forget to do a warm-up before doing this to warm up your muscles and joints.
Optimal duration and frequency of training per week
Depending on the level of fitness, the following optimal frequency of cardio training for fat burning is distinguished:
- Beginners – 2-3 times a week
- Intermediate level – 4-5 workouts per week
- Advanced level – up to 6 workouts per week
The optimal duration of one cardio workout is 30-60 minutes.
Beginners are recommended to start with exercises of 10-15 minutes, gradually increasing the duration by 3-5 minutes at each workout.
Remember that when changing the load, you are guided by your own feelings and the speed of recovery, which is individual for everyone.
