And then the thought flashed through your mind that you were starting to become overweight. You resolutely began to search the Internet for information (but first finished the dumplings) about how to get rid of excess weight and came across this article.
I will make you happy, you are in good hands. Now I will tell you in detail how to quickly lose weight in the gym as a man, and what exercises to do so that your muscles stop hiding under a layer of fat.
How simple, how fast is it and what does the result depend on?
I’ll say right away: don’t expect instant results. It won’t happen that you come to the gym, hold a dumbbell for a couple of minutes and lose 15 kilograms, your biceps will become the size of a truck, and your abs will take on the shape of a washboard.
There are no miracles. If you, sparing no time and effort, ate up sides day after day , then you won’t get rid of them so easily.
To lose weight, you will have to exercise regularly, eat right, and understand that this may take months or even years.
In addition, if you think that by going to the gym and working there for a whole hour (of which you spent half an hour staring at girls doing squats), then you deserve to eat a piece of cake, pizza, a sandwich with mayonnaise, a bag of sweets, a box of cookies and wash it down It's all beer, then it's not.
If you want the result to be as fast as possible, then you will need to show your character and not give in to temptations . And you also need to understand that if you train only when Jupiter is in the Capricorn phase, then your sides will be with you through thick and thin until the end of your days.
In general, any manifestations of laziness or weakness will push you one step back.
And, of course, you need to take age into account. After all, it’s no secret that at the age of 18 you can throw tons of junk food into yourself, and then sit down a couple of times, do light push-ups and look once in the direction of the horizontal bar, and all your fat evaporates somewhere. With age, this body function becomes inaccessible and you see every pie deposited on your sides.
We achieve maximum effectiveness of the training process when losing weight
The most effective workouts for getting rid of extra pounds are considered to be those that combine different types of loads: cardio and strength exercises, and in the specified sequence. Among them it is impossible to single out the best, since it is their tandem that will help a man achieve significant results in the shortest possible time.
When choosing a place to exercise, you should give preference to training in the gym. The feasibility of such a choice is due to the impossibility of placing a large amount of sports equipment at home, necessary for full-fledged exercises involving various muscle groups.
In a specially equipped place, a man will be able to find not only basic equipment (dumbbells, barbells, etc.), but also large-sized equipment for more thoroughly working out the muscle corset and burning fat.
Moreover, the home environment in most cases is more relaxing than conducive to active sports, which cannot be said about training in the gym, where everyone present is busy with one thing - doing exercises to improve their body.
For maximum effectiveness of classes, it makes sense to use the services of a trainer who has sufficient knowledge to draw up the correct program, taking into account the initial parameters, goals and possible contraindications of the ward. You should not make a choice in favor of independent exercise, due to the high probability of causing irreparable harm to your health.
A professional will be able not only to correctly distribute the load during the training process, but also to make adjustments to the diet, excluding junk food from it and adding fat-burning supplements, which are considered the highest quality among similar products in the sports nutrition segment.
What should your training be like?
Now let's move on to the details.
Your training should be such that even Spartan warriors would nervously smoke on the sidelines. But not at once. If your whole life you haven’t held anything heavier than a sausage sandwich in your hands, then you need to start with light training so as not to get injured.
For a man to lose weight as quickly as possible in the gym, the most effective are basic exercises that work as many muscles as possible. Therefore, if you suddenly think that you can lift the barbell a couple of times and lose weight, then no.
Your workouts should also be intense. Low rest, high reps. When you have done a set and go to scroll through your Instagram feed, and then they tell you that the gym is closing, although you arrived at 9 am, then such training is not considered effective.
You will also need to gradually increase the weight so that your body does not get used to the load you receive and it has to adapt.
And to adapt, your body will build muscle. This is doubly nice because the more muscle you have, the more calories you will burn not only in training, but also in everyday life. Well, you’ll just have more muscles, isn’t that cool?
And you will also have a choice of how exactly you will lose weight in the gym. You have several options: either you first completely get rid of fat, without particularly building muscles, or you lose weight more slowly, but at the same time you gain muscle.
The first option is achieved through maximum volume cardio training and a variety of circuit training in the gym. The second option is achieved by the fact that we predominantly do strength training in the gym and, in parallel with them, do cardio in medium volumes.
Personally , I almost always choose the second option , because in the long run it will be more effective. After all, as I already said, the more muscle you have, the more calories you burn.
If, on top of everything else, you have a big belly, then this is no joke, urgently read my article on how to lose weight in the stomach and sides for a man.
Circuit training for fat burning
Vertical linkage
This exercise is energy-intensive and develops the latissimus dorsi muscle.
Technique:
- Place your hands on the handle of the machine so that when you bend your elbows, they form a 90-degree angle.
- Tilt the body back a little. This position is necessary so that the handle can reach the chest.
- Using your latissimus muscles, pull the handle toward your chest, while moving your shoulders back and actively working with your shoulder blades.
- In the final position, you can take a short pause to better stretch the muscles.
- Slowly return the handle back, tensing your back muscles and straightening your arms, but leaving your elbows slightly bent.
Number of repetitions: 20 times.
Photo: istockphoto.com
Press up
The main thing in this exercise is dynamics. Don't carry too much weight.
Technique:
- Sit up straight, pull in your stomach, press your back against the back of the machine.
- Retract your shoulder blades.
- Exhale as you press up.
- As you inhale, lower the handle to the starting position.
Number of repetitions: 20 times.
TRX exercises to strengthen your deep core muscles. Back health depends on them
What happens if you don't warm up before training?
Chest press
Technique:
- Sit on the exercise machine. Spread your legs shoulder-width apart and place your feet on the floor.
- Grasp the handles so that your elbow is level with your hand.
- Bring your shoulder blades together and press them against the bench.
- Push your chest forward as much as possible, lower your shoulders, tighten your abs.
- As you exhale, straighten your arms and press the handles of the exercise machine forward.
The movement should occur due to contraction of the pectoral muscles.
Number of repetitions: 20 times.
Important!
During circuit training, breathing may become difficult. Since you can’t stop, you can do exercises for small muscle groups, for example, triceps.
Extension of arms on a block
Technique:
- Grasp the handles of the exercise machine with your palms facing down. Bend your arms a little more than 90 degrees.
- Arch your lower back, straighten your chest.
- From the arms bent position, lower the weight down. Elbows should be pressed tightly to the body.
Number of repetitions: 20 times.
Photo: istockphoto.com
Leg press
Technique:
- Lie down on the exercise bench. Place your head on the headrest and do not turn or lift it while performing the exercise.
- Hold the grab handles under the seat firmly to relieve stress on your lumbar region.
- Place your entire foot on the platform and press through your heels.
It’s better to start the platform press without any overhangs. The load can be added after the muscles get used to the movements.
Number of repetitions: 20 times.
Training program No. 1
To make it more clear to you, I will give an example of one of the weight loss programs in the gym for men. For a beginner, it will be enough to train three times a week .
The most standard type of weight loss program for three days, which I would recommend any beginner to start with, looks like this:
Day 1 - back and biceps
- Deadlift – 3 sets of 8-12 reps.
- Bent-over barbell rows – 3 sets of 10-12 reps.
- Horizontal block row – 3 sets of 12-16 reps.
- Vertical pull-down – 3 sets of 12-16 reps.
- Lifting the barbell for biceps – 3 sets of 10-12 reps.
Day 2 - Chest and Triceps
- Bench press – 3 sets of 8-12 reps.
- Incline dumbbell press – 3 sets of 10-12 reps.
- Push-ups – 3 sets of 12-20 times.
- French press – 3 sets of 10-12 reps.
- Bench press with a narrow grip – 3 sets of 10-12 reps.
Day 3 - Legs and Shoulders
- Squats with a barbell on the shoulders – 3 sets of 8-12 reps.
- Platform press – 3 sets of 10-12 reps.
- Stepping onto the platform - 3 sets of 8-12 times on each leg.
- Seated dumbbell press – 3 sets of 10-12 reps.
- Barbell row to the chin – 3 sets of 10-12 reps.
- Swing dumbbells to the side - 3 sets of 12-16 times.
This is a more powerful version of weight loss exercises for men in the gym. You can then make it more effective by using supersets or more dynamic exercises.
Now I will also give an example.
Rules for training in the gym: recommendations for beginners
Workouts for beginners to lose weight can be quite varied. Strength exercises are combined with cardio, circular exercises are used, the focus is only on aerobic movements - there really are a lot of options. But not a single approach will be effective if the athlete does not establish a diet and regimen.
Everything is relatively simple here. The athlete counts calories and gradually reduces them until weight loss reaches optimal values. At the same time, you need to increase the amount of protein to 2-3 grams per kilogram of weight, remove simple sugars and unhealthy fats. As for sleep, the average value for a person is 8 hours, but the indicator is individual. It is recommended to go to bed at approximately the same time and get up at the same time.
After the nutrition and regimen are established, you can move on to training principles. So, you need to pay attention to the following points:
- The intensity of training should be increased gradually. You should not immediately load the body, especially if the person losing weight has not previously exercised at all;
- In the process of getting used to the loads, the complexity of the training needs to be increased. Weight is added to the equipment during strength training, new elements are introduced, the load in cardio training increases, and so on;
- The weight loss complex needs to be changed periodically. Training will be more effective if you add variety to the process. Not only specific exercises change, but also the principles, for example, one period an athlete devotes more time to strength movements, and at another time he shifts the emphasis to cardio.
For most athletes, exercising 3 times a week is enough to lose weight; others exercise more often, but in this case the load is placed on different muscle groups. You can also do strength training 3 times a week, and spend the rest of the days doing cardio, such as running.
Be sure to check out: Exercises and programs for weight loss in the gym Circular training: basic rules of training for girls Effective program for men in the gym: tips for beginners The most effective complexes for working out the hips and buttocks
Training program No. 2
Day 1 - back and biceps
- Deadlift – 3 sets of 8-12 reps.
- Pull-ups (can be done in a gravithorn) – 3 sets of 8-12 reps.
- Bent-over barbell rows – 3 sets of 10-12 reps.
- Horizontal block row – 3 sets of 12-16 reps.
- Vertical pull-down – 3 sets of 10-12 reps.
- Crossover pullover – 3 sets of 12-16 reps.
- Lifting the barbell for biceps – 3 sets of 10-12 reps.
- Lifting the barbell for biceps with a reverse grip – 3 sets of 12-16 times.
Day 2 - Chest and Triceps
- Bench press – 4 sets of 8-12 reps.
- Push-ups – 4 sets of 12-16 times.
- Incline dumbbell press – 4 sets of 10-12 reps.
- Reduction of arms in the simulator - 4 sets of 12-16 times.
- French press – 3 sets of 10-12 reps.
- Close-grip push-ups – 3 sets of 12-16 reps.
Day 3 - Legs and Shoulders
- Squats with a barbell on the shoulders – 3 sets of 8-12 reps.
- Lunges with dumbbells on the go - 3 sets of 8-12 times on each leg.
- Platform press – 3 sets of 10-12 reps.
- Stepping onto the platform - 3 sets of 8-12 times on each leg.
- Seated dumbbell press – 3 sets of 10-12 reps.
- Swing dumbbells to the side - 3 sets of 12-16 times.
- Bent-over dumbbell rows for the rear deltoid – 3 sets of 8-12 reps.
- Rear delt raises in the simulator - 3 sets of 12-16 times.
This program is for more advanced gym members who have already developed a wreath on their biceps.
Sample training plan
Having chosen exercises for weight loss, you need to create a program. It can be different, the following option is suitable for beginners:
- Cardio for 30 minutes.
- Power training. On Tuesday, movements are performed on the pectoral and triceps, on Thursday - on the legs and shoulders, and on Saturday - on the back and biceps.
- Cardio again for 30 minutes.
Another option is circuit training. In this case, you need to perform 3 circles of 7-10 exercises for different muscle groups, one after another.
Cardio: how, when and how much
And, of course, what kind of weight loss can we talk about if you don’t know what cardio is?
In order for your fat to go away slowly but surely, you will have to increase your physical activity .
You won't be able to sit on the couch for a day. It will be more accurate, but then it’s unlikely to lose weight.
And you won’t have to start running marathons, running as fast as you can, knowing neither pain nor fatigue until the moment your eyes close. It will be enough to add at least 30-60 minutes of monotonous cardio exercise.
You can ride a bike, jump rope, even just a quick walk in the nearest park will do. And if you are a cool guy and instead of a hanger at home you have a treadmill, orbitrek or exercise bike, then shake off the dust and use it for its intended purpose.
It is best to do cardio training in the morning on an empty stomach . But in the first stages it is undesirable to do this, because you may simply lose consciousness due to lack of energy somewhere in the middle of the street. Therefore, for starters, I advise you to do this after eating.
You can start with 30 minutes 3 times a week and gradually increase the number of workouts per week, their duration and intensity.
Don't forget about nutrition
And, of course, the most important thing is nutrition. If you train in the gym sparing no effort, but then eat like a hundred hungry truck drivers, then you will only see the results in your dreams.
First, you will need to limit sweets, flour and fried foods . I'm more than sure that all of these products are on your list of favorites, but if you are determined and want to conquer all the girls in the area with your muscular torso, and not your belly, which falls over your knee, then you will have to do it.
In addition, you will need to watch your calories, proteins, fats and carbohydrates. To lose weight, you will need to consume approximately 2 g of protein, 1 g of fat, 1-2 g of carbohydrates per kilogram of your body weight.
To use fat as energy , you need to create a calorie deficit. If you eat more calories than you burn, the fat will not go away.
Therefore, there are two options: either eat less or spend more.
I talked in detail about how to eat properly for a man to lose weight here.
How to correctly create an individual complex
Both the program for gaining muscle mass and for losing weight must be compiled individually. Each organism has its own characteristics that must be taken into account:
- level of training. You can’t immediately give a serious load, you need to increase it gradually;
- presence of health problems. For example, if you have a herniated spine, you should not do deadlifts;
- age. Strength exercises are more suitable for young people, then it is better to focus on cardio.
When creating a training plan, it is important to consider the goal. So, relief is achieved by repeated movements, simple weight loss - cardio or aerobic exercise along with anaerobic exercise.
Important! If one training principle does not produce results, it is recommended to try another. The program can be changed frequently, in addition, it is recommended to change it so that the body does not get used to the load. This way the return from your classes will be even greater.
Forecasts for the speed of weight loss in the gym
If you want to know how quickly you will achieve results, then you will not get the answer to this question.
Because it all depends on how hard you train, how healthy you eat and how you follow the regime.
In addition, everyone has different concepts of “result”; for some, minus 1 kg on the scales is also a result . You can see a small result even a week after training. And if you want to know when on public transport girls will hold on to your biceps rather than to the handrails, then I won’t give you a timeline. Perhaps this will take not months, but years of hard training.
