Thursday Sep 29, 2022

The Best Weight Loss Workout for Overweight Men

Best weight loss workout

Being overweight isn’t something to be ashamed of, but it can also be harmful, so it’s best to try and lose weight if you’re carrying too many extra pounds. Losing weight can be a challenge, but there are plenty of ways to make it easier, including finding the right workout routine and diet plan. In this article, we’ll take a look at the best way for overweight men to lose weight.

 

How can one identify if he/she is overweight?

Identifying if overweight

Being overweight carries a lot of risks, including heart disease, stroke, and diabetes. There is also the possibility of experiencing joint pain, breathing problems, and sleep apnea. So, how can you tell if you are overweight?

The first thing you should know is whether or not you are overweight. You can calculate your BMI (Body Mass Index) to find out if you’re in a healthy weight range. You can also measure your waist size, as carrying too much fat around your middle is a strong indicator of obesity. If you’re not sure how to do any of this, ask your doctor for advice.

Another way to identify if you are overweight is by how you feel. Are you constantly tired, have trouble breathing, or suffer from joint pain? If so, you may be carrying too much weight. Talk to your doctor if you’re concerned about your weight.

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What is the best workout for losing weight?

Best workout for losing weight

There are a lot of ways to lose those unwanted pounds, but the best workout for losing weight is a combination of aerobic exercise and strength training. Aerobic exercise, such as running or swimming, gets your heart rate up and helps you burn calories. Strength training, such as lifting weights or using resistance bands, helps you build muscle and burn more calories even after you finish working out.

Here is an example of a workout plan that is best for losing weight:

Monday: Aerobic exercise

  • Start by warming your body up by doing some easy cardio, such as jumping jacks or high knees. Spend at least 2 minutes doing these.
  • Jogging – 20 minutes: Doing this is simple. However, it can still be done wrong. The best way to properly jog is to make sure that you are running at a moderate pace. You should be able to hold a conversation without too much trouble. If you can’t, you’re going too fast.
  • Squats – 10 reps: Squats are a great way to work your lower body and burn calories. To do them correctly, stand with your feet shoulder-width apart and squat down like you’re sitting in a chair. Make sure that your knees don’t go over your toes.
  • Push-ups – 10 reps: Push-ups are a classic exercise that works many different muscles in your body. To do them properly, place your hands shoulder-width apart on the floor and keep your back straight as you lower your chest to the ground. Press yourself back up to the starting position.
  • Lunges – 10 reps per leg: Lunges are a great way to work your glutes, quads, and hamstrings. To do them, stand with your feet together and step forward with one foot. Lunge down until your front thigh is parallel to the ground. Make sure that you keep your back straight and your weight in your front heel.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.
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Tuesday: Strength training

  • Start by warming up with some light stretching.
  • Lat Pull-downs – 12 reps: To do this exercise, you’ll need a weight machine. Sit down and grab the bar with your hands shoulder-width apart. Pull the bar down to the center of your chest, then release it back to the starting position.
  • Bench Press – 12 reps: Again, you’ll need a weight machine for this exercise. Lie down on the bench and press the barbell above your chest. Then, slowly lower it back to the starting position.
  • Curls – 12 reps: You can do curls with either free weights or a machine. For this exercise, you’ll want to use weights that are challenging but still manageable. Hold the weights at your sides with your palms facing forward and curl them up to your shoulders.
  • Triceps Extensions – 12 reps: This exercise can also be done with free weights or a machine. For this exercise, you’ll want to use weights that are challenging but still manageable. Sit down with the weight in one hand and press it over your head. Then, slowly lower it back to the starting position.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.

Wednesday: Circuit training

  • Start by warming your body up by doing some easy cardio, such as jumping jacks or high knees. Spend at least 2 minutes doing these.
  • Jump Rope – 2 minutes: This is a great way to get your heart rate up and burn calories. This may be a little bit challenging if you have no experience jumping rope. This can be done by jumping over the rope as it passes under your feet.
  • Squats – 20 reps: Squats are a great way to work your lower body and burn calories. To do them correctly, stand with your feet shoulder-width apart and squat down like you’re sitting in a chair. Make sure that your knees don’t go over your toes.
  • Push-ups – 10 reps: Push-ups are a classic exercise that works many different muscles in your body. To do them properly, place your hands shoulder-width apart on the floor and keep your back straight as you lower your chest to the ground. Press yourself back up to the starting position.
  • Lunges – 10 reps per leg: Lunges are a great way to work your glutes, quads, and hamstrings. To do them, stand with your feet together and step forward with one foot. Lunge down until your front thigh is parallel to the ground. Make sure that you keep your back straight and your weight in your front heel.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.
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Thursday: Strength training

  • Start by warming up with some light stretching.
  • Bicep Curls – 12 reps: For this exercise, you’ll need a weight machine or free weights. With the weight in one hand, curl it up to your shoulder. Then, slowly lower it back to the starting position.
  • Chest Press – 12 reps: Again, you’ll need a weight machine or free weights. Lie down on the bench and press the barbell above your chest. Then, slowly lower it back to the starting position.
  • Hammer Curls – 12 reps: You can do hammer curls with either free weights or a machine. For this exercise, you’ll want to use weights that are challenging but still manageable. Hold the weights at your sides with your palms facing inward and curl them up to your shoulders.
  • Lateral Raises – 12 reps: This exercise can also be done with free weights or a machine. For this exercise, you’ll want to use weights that are challenging but still manageable. Stand with the weight in one hand and raise it out to the side until it’s parallel to the ground. Then, slowly lower it back to the starting position.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.

Friday: Cardio

  • Start by warming up with some light stretching.
  • Jogging – 20 minutes: Jogging is a great way to burn calories and improve your heart health. If you’re a beginner, start with 10 minutes and work your way up.
  • Elliptical – 20 minutes: The elliptical is a great cardio machine because it’s low impact. This means that it’s gentle on your joints, which is great if you’re overweight.
  • Rowing Machine – 20 minutes: Rowing is a great full-body workout that burns a lot of calories.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.
  • Saturday: Rest day
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Sunday: Yoga

  • Start by warming up with some light stretching.
  • Downward Dog – 30 seconds: This is a great yoga pose that stretches your hamstrings, calves, and back. To do it, get on all fours and tuck your toes under. Then, press into your hands and lift your butt and hips up towards the ceiling, forming an upside-down V-shape with your body.
  • Camel Pose – 30 seconds: This is another great yoga pose that stretches your back and abs. To do it, kneel on the floor with your knees hip-width apart. Place your hands on your lower back, and press your hips forward as you arch your back.
  • Child’s Pose – 30 seconds: This is a great pose to stretch your hips, glutes, and thighs. To do it, kneel on the floor with your knees hip-width apart. Sit on your heels and extend your arms forward. Then, lean your torso forward and rest your forehead on the floor.
  • Cooldown: Spend 5 to 10 minutes cooling down by walking slowly and stretching.

The next step is to repeat the same routine for the next two weeks. After that, you can either continue with the same routine or mix it up a bit. Just make sure that you’re challenging yourself and progressing each time.

 

What is the proper diet for this workout regime?

Workout regime proper diet

A proper workout plan must also be accompanied by a proper diet plan. For the best results, you should aim to eat mostly whole, unprocessed foods. This means that you should focus on eating plenty of fruits, vegetables, and lean protein. You should also avoid processed foods, sugary drinks, and unhealthy fats.

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What are your thoughts on this workout routine? Please feel free to let us know in the comments below!

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