Simple weight loss workout plan for men to become much fitter

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Taking an excessive amount of weight, particularly in the abdomen as guys commonly do, raises your risk of developing certain chronic diseases including Type 2 diabetes, cardiovascular disease and some cancers. Cutting out the cheese pizza and beer may allow you to slim down. But add in exercise to expedite the procedure. You don’t need to sweat it away for hours on end daily to slim down. But you need a consistent weight loss workout plan for men.

Cardio weight loss workout plan for men

The American College of Sports Medicine recommends that raising the amount of time spent doing moderate-intensity cardiovascular exercise weekly to more than 250 minutes each week can result in major weight reduction. Average-intensity cardio includes brisk walking, pushing a lawn mower, cycling on a level road and playing doubles tennis. You’re best off spreading the exercise outside during the week – doing about 50 minutes daily, five days each week at minimum. A 2005 issue of the “Journal of Applied Physiology” found that participants who jogged the equivalent of 20 miles per week lost significant weight over eight months. If you go at an 11-minute-per-mile pace, you could jog off the pounds by planning a daily 45-minute session, five times per week.

Weight training

Weight training is an important part of weight loss workout plan for men. It can help you lose weight by enhancing your body composition — the ratio of lean mass to fat mass. Slim muscle mass uses more calories than fat mass, thereby increasing your metabolism. You should aim for at least two total body weight-training sessions weekly, says the Centers for Disease Control and Prevention. Each session must include at least one set of eight to 12 repetitions of an exercise for each major muscle group: back, hips, legs, abdominals, chest, shoulders and arms. Add in an additional day or two of weight training weekly to get even bigger benefits.

Intending the week

A weight loss workout plan for boys and men shouldn’t place weight training days back to back. Muscle development happens after your workouts, when the broken down fibers fix and develop more powerful. Alternate cardio and weight training or double up on some days. Attempt to allow at least one day for rest from proper exercise. You can nevertheless be active, but make it light action like a walk with your family.

Factors

Check with your physician before starting a weight loss workout strategy for men. Particularly when you have never worked out before or are coming back after an extended hiatus. As you become stronger and more slender, add another one or two sets to your weight work outs. Even after you have reached your target weight, include exercise as part of your weekly routine. The American College of Sports Medicine says it takes between 200 and 300 minutes per week of moderate-intensity cardio to keep the pounds from creeping back on.