If you want to be in shape, you want to remove your stomach or reduce percentage of body fat, then this seven-day training plan (with three days of rest) will help you with this. This program slimming workouts for men is scheduled daily for the whole week and includes the most effective exercises and their complexes for fat burning. Not all exercises can be done at home conditions, but you can always replace one movement with another and achieve the desired result.
This is a visual guide to how to lose weight in the gym. a man with excess fat on his stomach, each exercise is indicated with picture, so you will not have questions on the technique of execution. If your muscles have lost their tone, and you have enough excess fat to sides and other parts of the body, then this fitness program is just for you. The described workout for men to lose weight will help lose weight and gain a decent appearance admiration.
- A new understanding of “functional training”
- Men need strength and endurance
- Weight Loss Workout Programs for Men Weekly
- Day 1: Chest and Shoulders
- Day 2: Feet
- Day 3: Outdoor Activities
- Day 4: Back and abs
- Day 5: Hands
- Days 6 and 7
A new understanding of “functional training”
Maybe you used to exercise regularly, but you could abandon this business to spend more time with children. it commendable. But do not sacrifice your physical form. Be in toning means doing more for your children: you can crawl along couple with children when they are still in their infancy; play with them in the yard when they become preschoolers, and throw balls with them in the basket when they reach adolescence. These are some of the most important reasons to come to form.
Men need strength and endurance
Suggested training program includes weekly strength and cardio training that will help you transform and gain a gorgeous body. The following power systems will not take a lot of time, but they are intense, crammed with supernets and interval training (HIIT), which allows you to quickly burn huge amount of calories.
If you keep the shortest pauses between approaches, these sets of exercises will not take you more than an hour. Therefore, you can do them anytime: morning, afternoon or late in the evening. It’s much more important to follow the schedule and execute all prescribed training facilities.
Weight Loss Workout Programs for Men Weekly
Day 1: Chest and Shoulders
Training week begins with exercises for chest and shoulders to pump these muscle groups with high intensity. In an appropriate design, this complex will result in muscle tone of your upper body.
Do interval training in the orbit track. Start at 2 minutes at an average pace followed by 30 seconds of maximum acceleration. Perform 6 such circles. In total, only 15 minutes will come out, and longer, and it’s not necessary if you give all your best to during the 30 second intense phase.
4 sets, 12, 10, 8, 6 reps |
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3 sets, 8, 10, 12 reps |
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3 sets to failure |
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3 sets, 15, 12, 10 reps |
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3 sets, 10, 12, 15 reps |
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Craving for face 3 sets, 15 reps Reverse hand breeding in the simulator 3 sets, 15 reps |
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1 approach, 15 minutes (average pace, 30 sec. At maximum speed) |
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Day 2: Feet
Rigid leg training is important not only to create impressive appearance in general, but also for the development of ability move powerfully and efficiently. After this complex your legs will become cotton, but will gain strength and improved functionality.
The high-intensity phase of training is boxing by 30/30/30 boxing bag: 30 seconds of jabs, 30 seconds combinations of punches and 30 seconds of boxing with maximum strength. Rest 90 seconds after each set. However don’t sit in a break between circles. Instead, walk slowly and deeply breathe. Complete 6 laps of this 18-minute drummer cardio.
4 sets, 20, 15, 12, 10 reps |
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3 sets, 10, 12, 15 reps |
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3 sets, 15 reps |
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set, 15 reps (per leg) |
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3 sets, 15, 12, 10 reps |
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3 sets, 15 reps |
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Sitting on toes 3 sets, 20 reps Press toe in the simulator 3 sets, 20 reps |
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30/30/30 boxing 1 set, 18 min. (6 laps of 90 sec. And 90 sec. Of rest between circles) |
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Day 3: Outdoor Activities
Rest, but do not turn into a sofa vegetable. Take the kids to park or walk an hour or two. Show some activity to fully enjoy the fruits of your training.
Day 4: Back and abs
This complex loads the so-called beach muscles. To to get rid of the belly, you have to work on the whole body, including your back. The growing width and thickness of these muscles will inspire your whole family.
Of course, the press is also of great importance and requires special attention. As the saying goes, “a press is created in the kitchen.” It means, what do you need a special press diet to reset subcutaneous fat and see cubes on the stomach. But he also needs train so go ahead!
For the VII Training Day 4, you will need a training rope. Decide for yourself how to perform wave-like rope movements, but be sure to do it extremely intensely for 30 seconds. Between the approaches, rest as much. Repeat as possible more times in 12 minutes.
4 approaches, to failure |
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3 sets, 12, 10, 8 reps |
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3 sets, 8, 10, 12 reps |
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3 sets, 15 reps |
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4 sets, 15 reps |
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Weight twisting 3 sets, 30 sec. Strap 3 sets, 30 sec. (add weights for more intensity) |
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1 approach, 12 minutes (30 sec. With rest 30 sec.) |
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Day 5: Hands
Hand Training Day is designed to maximize pump biceps and triceps. A bent arm is a typical sign. strength, so we will devote a separate training day to pumping your cans. You might be tempted to sway when lifting heavy weights. Do not do this. More suitable way build arm muscles – use adequate weights, perform reps slowly and focus on reducing biceps, what happens when lifting weights.
Your cardio for today is a sprint, so you have a chance give odds to youth. After a couple of warm-up runs, sprint like can be intensified for about 20 seconds. You can do it’s on the local soccer field or treadmill, in the park, on sidewalk or your own backyard – anywhere you can develop decent speed. Go back to the start position for approximately 30 seconds and repeat run 10 time.
3 sets, 12, 10, 8 reps |
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3 sets, 8, 10, 12 reps |
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3 sets, 15 reps |
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3 sets, 12, 10, 8 reps |
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3 sets, 8, 10, 12 reps |
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3 sets to failure |
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10 sets, 30 sec. (30 sec. Rest between sets) |
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Days 6 and 7
If necessary, devote one of these days to absolute peace. The next day, do something that will tear you from the sofa and will make you move. To speed up the fat burning process, you can instead of one day of rest, do a small cardio workout. But not overexert, otherwise you will not be able to train at full strength on next week.