Last Updated on November 7, 2022 by
You probably already know that it is much easier to lose weight if you have someone to exercise with. If you’re overweight and you don’t have anyone else to help motivate you, you should try finding an active man in your area and ask him to be your workout partner.
For most men, weight loss is not an easy feat to accomplish. Many men have a hard time finding the right type of workout routines to help them shed off those extra pounds. It’s no surprise that many men want to know what kind of workout routines are best for them. You can learn more about how Men’s Workout Routines For Weight Loss works by visiting my site at https://foodkeg.com/.
Men’s Workout Routines For Weight Loss
Deciding it’s time to shed some extra pounds is kind of a big deal. To get started effectively, you’ll need to make a plan of action. Of course, it’s not that hard to find a weight loss workout plan for men. Fitness programs basically bombard the masses with options!

But with all the options available, choosing a weight loss workout can definitely be complicated. We recommend sticking with something simple. Dropping pounds is secondary to getting healthy. When you follow a simple plan, you can monitor what’s going on with your body and adjust accordingly. Here’s our idea of getting a simple start:
The Makeup of a Basic Weight Loss Workout Plan for Men
For your body to burn fat and gain muscle, you’ll need to be working out in a few different ways. A healthy blend of cardio, strength training, and high-intensity interval training (HIIT) is best.
The easiest way to integrate this sort of mix into your workout is to create a simple plan for strength training and to participate in fitness classes for your cardio and HIIT exercise. If you aren’t able to start classes right away, kick off your weight loss with:
- 30 minutes jogs on the treadmill 3 days a week
- 15 minutes on the elliptical 3 days a week
- 20 minutes cycling or stair climbing 3 days a week
- Complete a specialized HIIT program on your own at least once a week
Are you ready to maximize your gym time and see results in no time?
A Simple Sample Plan
Expect to work out a couple of days each week to see results. It’s best to perform this simple plan every other day 3 days a week. On 3 alternating days, focus on cardio or HIIT using classes or a program. Take one day each week to rest.
Follow or tweak this basic strength training plan to get started on your weight loss journey:1. BENCH PRESSING
Reps:
- 2 sets of 8 barbell chest presses
- 2 sets of 10 dumbbell triceps presses
- 1 set of 8 incline barbell chest presses
- 1 set of 8 decline barbell chest presses
2. UPPER BODY CURLS
Reps:
- 2 sets of 10 seated dumbbell bicep curls
- 2 sets of 10 standing barbell bicep curls
- 2 sets of 10 dumbbell hammer curls
- 2 sets of 8 preacher curls
3. DIVERSE SQUATS
Reps:
- 1 set of 8 hack squats
- 1 set of 8 barbell squats
- 1 set of 15 wide stance barbell squats
4. LOWER BODY LIFTING
Reps:
- 2 sets of 20 forward-backward lunges
- 1 set of 20 on the leg curl machine
- 2 sets of 10 on the leg press
5. ABDOMINAL EXERCISES
Reps:
- 2 sets of 15 abdominal curls
- 2 sets of 20 exercise ball crunches
- 1 set of 10 reverse leg raises
- 3 sets of 30-second superman planks
Supporting Weight Loss with Nutritional Eating
Sticking with the “keep it simple” concept, when you start your weight loss journey, commit to basic diet rules. You don’t necessarily need a regimented diet program. Just eat healthily:
- Cut back on carbs and sugars
- Consume more protein, fruits, and vegetables
- Eat smaller serving sizes
- Snack on healthy foods every 3 waking hours
If you’re doing the work to lose weight at the gym, you’ll need to be eating to support your growing muscles. The key is really just to not fuel yourself with junk or excess.
14 Best Exercises for Weightloss
Exercises geared towards explosive strength increase your resting metabolic rate by 18 per cent the day after the workout, according to study published in the Journal of Strength & Conditioning Research. Which means you keep burning fat from your belly long after the last rep. Get ready to tighten your belt with a dynamic strength exercise to lose weight on top of your newfound muscle gains. Bargain.
Add these intense fat-burning moves from PT David Kingsbury to kick your body transformation plan into overdrive.

HEARST UK
1. Deadlift
How: Stand behind a grounded barbell. Bend your knees slightly to grab it, keeping your shins, back and hips straight. Without bending your back, push your hips forwards to lift the bar. From upright, push your hips back to lower the bar, bending your knees only slightly
Why: It’s a sure-fire way to stoke your body into a fat-burning furnace. Just make sure you start the move with the weight to manage 10 reps before gradually levelling up to the full heart-pumping calorie-vaporising zone of your one rep max.

2. Barbell Bench Press
How: Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one rep.

4 Quick Tricks to Bench More on Chest Day
Why: This move sends your testosterone levels into blubber-burning overdrive by engaging your arms, chest and shoulders simultaneously. And the more you push, the more calories you burn with this move, according research published in the Journal of Strength & Conditioning Research, making this move a great exercise to lose weight.

3. Barbell Lunge
How: Choose an appropriate weight and place the barbell across your back. Step forward with your right foot and sink into a lunge, so both legs are bent with your back knee as close to the floor as possible. Drive yourself back up and repeat on the other side.
Why: One of the key elements of purging your fat stores is taking your body to the limit and 12-15 lunges on each leg will push your quadriceps, glutes and hamstrings to the absolute edge. It’ll hurt, but your super-charged metabolism will thank you later.

4. Bent Over Rows
How: Holding a dumbbell in each hand bend your knees slightly and hinge at the hip so your upper body is almost parallel to the floor. Keep your core tight and your back straight as you row the weights up to your chest. Lower and repeat.
Why: Ever seen an obese rower (who’s not about to capsize)? Thought not. That’s because rowing actions activates muscles throughout the body – from your back’s Latissimus dorsi to your biceps brachii, spreading your fat-burning power across the board. Any kind of compound lift, working multiple muscle groups at the same time, will be a better exercsie to lose weight than isolation moves like bicep curls.

5. Sit-Ups
How: Lie down on the floor with your knees bent and, if possible, hook your feet under something that will prevent them from moving. Place your hands behind your head and tense your core as you lift your torso up so your upper body forms a V-shape with your thighs. Lower under control back to the start position.
Why: Keeping it simple and fighting your bodyweight is the ideal challenge to burn fat. You don’t lose any time heading to the weights rack, meaning you’ll keep your heart rate up and your body burning.
6. Burpees
How: Start with your feet shoulder-width apart and squat down until your thighs are parallel to the floor. From the bottom of the squat, place your hands on the floor and kick your legs out behind you into a press-up position. Push up until your arms straight and then tuck in your legs at the bottom of the squat position. Drive upwards through your heels until you are 6 inches off the floor and then repeat.

Why: It hasn’t earned its name for nothing. Yes, burpees might leave you in a sweaty mess on the gym floor, but this brutal full-body exercise stresses every major muscle group to further spike the hormonal response you’re after. A few burpees will prime your body for fat burning by working your abs, arms, chest, legs and shoulders all at once.

7. Barbell Squats
How: Stand with your feet more than shoulder-width apart – this wide stance will allow a deeper squat, getting your glutes and hamstrings involved. Hold a barbell across your upper back with an overhand grip – avoid resting it on your neck. Hug the bar into your traps to engage your upper back muscles. Take the weight of the bar and slowly squat down – head up, back straight, buns out. Lower yourself until your hips are aligned with your knees, with legs at 90 degrees – a deeper squat will be more beneficial but get the strength and flexibility first. Drive your heels into the floor to push yourself explosively back up. Keep form until you’re stood up straight: that’s one.

Why: Squats are big, powerful movements than require a lot of energy and use a wide range of muscles. Plus, a study in Medicine & Science in Sports & Exercise found the squat is far superior at burning calories when compared to its machine-based rival, the leg press.

8. Clean and Press
How: Squat down with a straight back and grab the barbell with an overhand grip. In one swift movement, lift the barbell to your shoulders and sink back down into a squat. Push up through your heels and extend your arms to press the barbell above your head. Lower safely to your shoulders and drop back to the floor while maintaining a straight back.
Why: Not hitting your goals? Need to exercise to lose weight fast before a wedding? The clean and press is your best friend. It works your entire body, it’s intense and – here’s the best bit –it optimise your hormones to detonate body fat. It’ll also push your lactic acid levels through the roof, reducing your oestrogen and better regulate your insulin.

9. Push-ups
How: Set up with your weight supported on your toes and hands beneath your shoulders, body straight. Take care to keep you core locked so a straight line forms between your head, glutes and heels. Lower your body until your chest is an inch from the ground then explosively drive up by fully extending your arms.

6 Bodyweight Moves to Burn Fat
Why: With no gym or equipment required, this classic compound move needs nothing but raw determination to activate your lats, chest, shoulder and arms at once. And remember, the more muscles you activate, the more calories your body can burn, making this classic a great exercise to lose weight.
10. Barbell Rollouts
How: Load a barbell with 5kg plates and grab the bar with an overhand, shoulder-width grip. Position your shoulders directly over the barbell and slowly roll the bar forwards. Pause, then reverse the move.

This Barbell Move Will Get You 8-pack Abs
Why: It’s brutal, but just a few reps of this core killer requires enough energy to keep your fat melting. And, according to a study at the Norwegian University of Sport and Physical Education, this move will burn fat faster than traditional cardio.
11. Barbell Bulgarian Split Squat
How: Stand facing away from the bench, holding a barbell across your upper back. Have one leg resting on the bench behind you, laces down. Squat with your standing leg until the knee of your trailing leg almost touches the floor. Push up through your front foot to return to the start position.

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Why: Training one leg at a time ropes in more stabiliser muscles, maximising your fat-burning potential. Plus, forcing blood to the huge muscles in your lower body will hotwire your metabolism, meaning it’s one of the fastest ways to strip away pudgy pegs.

12. Chin-up
How: Grab the pull-up bar with your palms facing towards you and a grip that is narrower than shoulder width. Pull yourself up until your head is above the bar. Slowly lower back to the start position.

Why: This bodyweight exercise works a vast rang of muscle groups in ways that are near impossible to replicate on regular gym equipment. Hanging freely means than every move engages your core in order to stabilise your body. In short, there’s almost nothing it can’t do.

13. Rowing
How: Sit at a rowing machine with your feet fastened and grab the handle with an overhand grip. Straighten your legs to push the seat back – when your hands pass your knees, pull them up to your chest. Reverse the movement and repeat.

Why: An average chap weighing 185lb (that’s roughly 13st or 83kg) can torch a red-hot 377 calories by rowing for 30 minutes, according to Harvard University. Yes, you heard us, 30 minutes. The rower’s reputation as an upper-body isolation unit is totally false. Rowing recruits huge amounts of muscle as well as improving flexibility and mobility.

14. Battle ropes
How: Anchor the rope at its centre 15-20 feet away. Take an end in each hand with your arms extended at your side. Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can. As you let that arm drop to the starting position, raise the opposite side. Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.

Why: The battling ropes may have been labelled as another fitness fad, but there’s method to the noisy twine-slamming in the corner of most well-equipped gyms. The Journal of Strength and Conditioning Research found that ten 15-second bursts of battle ropes upped participant’s heart rate to 180 BPM – the same as cycling or an all-out full-body sprint.