Being overweight isn’t something to be ashamed of, but it can also be harmful, so if you’re carrying too many extra pounds, it’s best to try to lose weight. Losing weight can be difficult, but there are many things you can do to make it easier, such as finding the right workout routine and diet plan. We’ll look at the best way for overweight men to lose weight in this article.
How can one identify if he/she is overweight?
Being overweight increases your chances of developing heart disease, stroke, and diabetes. There is also the possibility of joint pain, breathing difficulties, and sleep apnea. So, how do you know if you’re overweight?
The first thing you should determine is whether you are overweight. To determine if you are in a healthy weight range, calculate your BMI (Body Mass Index). You can also measure your waist size, as excess fat around your midsection is a strong indicator of obesity. If you’re unsure how to proceed, seek advice from your doctor.
Another indicator of being overweight is how you feel. Are you always tired, have trouble breathing, or have joint pain? If this is the case, you may be carrying too much weight. If you’re worried about your weight, consult your doctor.
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What is the best workout for losing weight?
There are numerous ways to shed those extra pounds, but the most effective workout for weight loss is a combination of aerobic exercise and strength training. Aerobic exercise, such as running or swimming, raises your heart rate and aids in the burning of calories. Lifting weights or using resistance bands, for example, helps you build muscle and burn calories even after you’ve finished working out.
Here’s an example of an effective weight-loss workout plan:
Monday: Aerobic exercise
- Begin by warming up your body with some light cardio, such as jumping jacks or high knees. Spend at least 2 minutes on each of these.
- Jogging for 20 minutes: This is a simple task. However, it is still possible to get it wrong. The best way to jog properly is to maintain a moderate pace. You should be able to hold a conversation without difficulty. You’re going too fast if you can’t.
- Squats – 10 reps: Squats are an excellent way to work your lower body while also burning calories. Stand with your feet shoulder-width apart and squat down like you’re sitting in a chair to do them correctly. Make sure your knees do not cross your toes.
- Push-ups – 10 reps: Push-ups are a classic exercise that works a variety of muscles throughout your body. To do them correctly, place your hands shoulder-width apart on the floor and lower your chest to the ground while keeping your back straight. Return to the starting position by pressing yourself up.
- Lunges – 10 reps per leg: Lunges are an excellent way to strengthen your glutes, quads, and hamstrings. To perform them, stand with your feet together and take one step forward. Lower your thigh until it is parallel to the ground. Maintain a straight back and center your weight on your front heel.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
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Tuesday: Strength training
- Begin by stretching lightly to warm up.
- Lat Pull-downs – 12 reps: This exercise requires the use of a weight machine. Sit down and place your hands shoulder-width apart on the bar. Pull the bar to the center of your chest and then back to the starting position.
- Bench Press – 12 reps: For this exercise, you’ll need to use a weight machine. Lie down on the bench and raise the barbell to your sternum. Then, gradually lower it back to its original position.
- Curls – 12 reps: Curls can be done with free weights or a machine. Use weights that are challenging but still manageable for this exercise. Curl the weights up to your shoulders by holding them at your sides with your palms facing forward.
- Triceps Extensions – 12 reps: You can do this exercise with free weights or a machine. Use weights that are challenging but still manageable for this exercise. Sit down and press the weight over your head with one hand. Then, gradually lower it back to its original position.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
Wednesday: Circuit training
- Begin by warming up your body with some light cardio, such as jumping jacks or high knees. Spend at least 2 minutes on each of these.
- Jump Rope for 2 minutes: This is an excellent way to raise your heart rate and burn calories. If you’ve never jumped rope before, this might be a little difficult. This is accomplished by jumping over the rope as it passes beneath your feet.
- Squats – 20 reps: Squats are an excellent way to work your lower body while also burning calories. Stand with your feet shoulder-width apart and squat down like you’re sitting in a chair to do them correctly. Make sure your knees do not cross your toes.
- Push-ups – 10 reps: Push-ups are a classic exercise that works a variety of muscles throughout your body. To do them correctly, place your hands shoulder-width apart on the floor and lower your chest to the ground while keeping your back straight. Return to the starting position by pressing yourself up.
- Lunges – 10 reps per leg: Lunges are an excellent way to strengthen your glutes, quads, and hamstrings. To perform them, stand with your feet together and take one step forward. Lower your thigh until it is parallel to the ground. Maintain a straight back and center your weight on your front heel.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
Thursday: Strength training
- Begin by stretching lightly to warm up.
- Bicep Curls – 12 reps: You’ll need a weight machine or free weights for this exercise. Curl the weight up to your shoulder with one hand. Then, gradually lower it back to its original position.
- Chest Press – 12 reps: You’ll need a weight machine or free weights for this one. Lie down on the bench and raise the barbell to your sternum. Then, gradually lower it back to its original position.
- Hammer Curls – 12 reps: Hammer curls can be done with free weights or a machine. Use weights that are challenging but still manageable for this exercise. Curl the weights up to your shoulders by holding them at your sides with your palms facing inward.
- Lateral Raises – 12 reps: You can do this exercise with free weights or a machine. Use weights that are challenging but still manageable for this exercise. Stand with one hand on the weight and raise it to one side until it is parallel to the ground. Then, gradually lower it back to its original position.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
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Friday: Cardio
- Begin by stretching lightly to warm up.
- Jogging for 20 minutes: Jogging is an excellent way to burn calories while also improving your heart health. Start with 10 minutes and work your way up if you’re a beginner.
- Elliptical – 20 minutes: Because it is low impact, the elliptical is an excellent cardio machine. This means it’s easy on your joints, which is ideal if you’re overweight.
- Rowing Machine – 20 minutes: Rowing is an excellent full-body workout that burns a significant amount of calories.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
Saturday: Rest day
Sunday: Yoga
- Warm up by stretching lightly at first.
- 20 minutes of jogging: Jogging is a great way to burn calories while also improving your heart health. If you’re a beginner, start with 10 minutes and work your way up.
- Elliptical – 20 minutes: The elliptical is an excellent cardio machine due to its low impact. This means it’s gentle on your joints, which is ideal if you’re obese.
- Rowing Machine – 20 minutes: Rowing is a great full-body workout that burns a lot of calories.
- Walk slowly and stretch for 5 to 10 minutes to cool down.
- Child’s Pose – 30 seconds: This is an excellent stretch for your hips, glutes, and thighs. Kneel on the floor with your knees hip-width apart to begin. Sit on your heels with your arms extended forward. Then, lean forward and place your forehead on the floor.
- Cool down by walking slowly and stretching for 5 to 10 minutes.
The following step is to repeat the process for the next two weeks. After that, you can either stick to the same routine or change it up a little. Just make sure you’re challenging yourself and making progress each time.
What is the proper diet for this workout regime?
A good workout plan must be accompanied by a good diet plan. You should aim to eat mostly whole, unprocessed foods for the best results. This means focusing on eating plenty of fruits, vegetables, and lean protein. You should also limit your intake of processed foods, sugary drinks, and unhealthy fats.
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