Being overweight isn’t something to be ashamed of, but it can also be unhealthy, so if you’re carrying too many extra pounds, it’s better to strive to reduce weight. Losing weight might be difficult, but there are many things you can do to make it simpler, such as choosing the perfect workout program and food 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 chance of joint pain, breathing difficulties, and sleep apnea. So, how do you know whether 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 measurement, as excess fat around your midsection is a clear predictor of obesity. If you’re unsure how to proceed, seek guidance from your doctor.
Another indicator of being overweight is how you feel. Are you always weary, have problems 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.
What is the best workout for losing weight?
There are numerous strategies 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 jogging or swimming, raises your heart rate and aids in the burning of calories. Lifting weights or utilizing 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 fitness plan:
Monday: Aerobic exercise
• Begin by warming up your body with some light exercise, such as jumping jacks or high knees. Spend at least 2 minutes on each of these.
• Jogging for 20 minutes: This is easy to do. However, it is still possible to get it incorrectly. The ideal approach to jog properly is to maintain a moderate speed. You should be able to hold a conversation without difficulty. You’re going too quickly 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 stoop down like you’re sitting on a chair to perform them correctly. Make sure your knees do not cross your toes.
• Push-ups – 10 reps: Push-ups are a traditional workout that targets 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, quadriceps, and hamstrings. To perform them, stand with your feet together and take one step forward. Lower your thigh till it is parallel to the ground. Maintain a straight back and center your weight on your front heel.
• Cool down for 5 to 10 minutes by walking slowly and stretching.
Tuesday: Strength training
• Begin by stretching lightly to warm up.
• Lat Pull-downs – 12 reps: This workout requires the use of a weight machine. Sit down and place your hands shoulder-width apart on the bar. Pull the bar to the middle of your chest and then return to the starting position.
• Bench Press – 12 reps: For this workout, 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 demanding but still reasonable for this exercise. Curl the weights up to your shoulders by holding them at your sides with your hands facing forward.
• Triceps Extensions – 12 reps: You can do this exercise with free weights or a machine. Use weights that are demanding but still reasonable 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 for 5 to 10 minutes by walking slowly and stretching.
Wednesday: Circuit training
• Begin by warming up your body with some light exercise, 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 hopping 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 stoop down like you’re sitting on a chair to perform them correctly. Make sure your knees do not cross your toes.
• Push-ups – 10 reps: Push-ups are a traditional workout that targets 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, quadriceps, and hamstrings. To perform them, stand with your feet together and take one step forward. Lower your thigh till it is parallel to the ground. Maintain a straight back and center your weight on your front heel.
• Cool down for 5 to 10 minutes by walking slowly and stretching.
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 workout. 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 demanding but still reasonable for this exercise. Curl the weights up to your shoulders by holding them at your sides with your hands facing inward.
• Lateral Raises – 12 reps: You can do this exercise with free weights or a machine. Use weights that are demanding but still reasonable for this exercise. Stand with one hand on the weight and elevate it to one side until it is parallel to the ground. Then, gradually lower it back to its original position.
• Cool down for 5 to 10 minutes by walking slowly and stretching.
Friday: Cardio
• Begin by stretching lightly to warm up.
• Jogging – 20 minutes: Jogging is an excellent way to burn calories and improve your cardiovascular health. Start with 10 minutes and work your way up if you’re a beginner.
• Elliptical – 20 minutes: Because it is minimal impact, the elliptical is an excellent cardio equipment. 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 for 5 to 10 minutes by walking slowly and stretching.
Saturday: Rest day
Sunday: Yoga
• Begin by stretching lightly to warm up.
• Downward Dog – 30 seconds: This yoga pose stretches your hamstrings, calves, and back. Get down on all fours and tuck your toes beneath. Then, press into your hands and raise your buttocks and hips to form an upside-down V with your body.
• Camel Stance – 30 seconds: Another excellent yoga pose for stretching your back and abs. Kneel on the floor with your knees hip-width apart to begin. Arc your back by placing your hands on your lower back and pressing your hips forward.
• 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 for 5 to 10 minutes by walking slowly and stretching.
The following stage 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 training regimen must be accompanied by a good eating plan. You should attempt to eat largely whole, unprocessed meals for the best outcomes. This includes focusing on eating plenty of fruits, veggies, and lean protein. You should also limit your intake of processed meals, fizzy drinks, and harmful fats.
No responses yet