The Ultimate Weight Loss Workout Plan For Men: The Best Exercises-The best weight loss app for men to burn fat and lose weight at home! With super effective fat burning workouts, you can lose belly fat.
This is a complete 12 week program to help us lose fat. The feature includes a very basic diet plan and cardiovascular exercise program, along with a 4-day upper / lower body muscle division of work.
12 Week Fat Loss Workout Plan Overview
Goals: Lose fat and gain muscle mass
Type: Full Body Workout
Training level: Beginner
Duration: 12 weeks
Days per week: 4
Breaks between exercises: 1: 00-1: 30 minutes
Time per workout: 30-45 minutes approximately
Necessary equipment: Barbell, body weight, dumbbells … in this sense, it is an exercise program that requires having adequate equipment.
The Best Exercises for Burning Fat
The Ultimate Weight Loss Workout Plan For Men-Strengthen your arms with hip thrusts Hip thrusts are back exercises for your arms. As you squat down with a barbell, your legs should straighten out and touch the floor. The farther apart the feet are, the more thrusts you can perform.
Try to squeeze your glutes while you do these. If your glutes are weak, don’t do hip thrusts, they’re not effective. After you’ve done the exercise, let go of the barbell and stand up straight. Repeat for 8-12 repetitions.
How to Perform: Lay down on your back and sit on your knees. Insert your knees into your chest and raise your feet off the ground. Step your hips forward and lower your body toward the floor, keeping your legs straight. Once you reach a 90° angle, return to a standing position. Do 3 sets of 20 reps.
Purpose of the routine
This workout plan is designed to help us burn fat and get fit in just 12 weeks. This may sound like an exaggeration, but it is not. The following plan is not easy to carry out, I want to warn you in advance for those who do not want to sacrifice excessively either. It starts out soft, but gets complicated within a few weeks.
Every detail of your diet and training for the next 12 weeks will be presented to you. I’ll tell you exactly what you have to eat, how much cardio you should do and what type of training to follow.
The goal is simple: lose fat, maintain muscle mass, improve our fitness and modify our physique as much as possible in the next 3 months. We’re not just going to want to look better, but also have the fitness level and strength to match our new body.
A Sample Workout
Do the following 10 exercises in a circuit. Complete as many rounds as possible in a circuit. Finish up with a ten-minute cool down. 10 minutes of cardio followed by ten minutes of exercises. Why? So it’s a total of 30 minutes of activity to burn the most fat possible.
You will burn more fat even if you’re not doing any cardio. There’s your bonus! The training of your core is very important. Make sure you are doing some form of core exercises. Here are the core exercises to perform to burn fat.
If you want to lose belly fat, do the following workouts. 1. V-Up You will need a sturdy bench and your back. Stand with your feet hip-width apart. Grab the barbell with your hands. Put your arms straight out in front of you. Bend over so that your chest is at the same height as your knees.
12 week diet for this workout
Each week will consist of 3 different types of meal days.
High carb days: 1 day per week
Moderate carbohydrates: 3 days per week
Low carb: 3 days per week
You can structure these days in any preferred way. I suggest keeping the day high in carbohydrates for special occasions. That way we can go to events where we know we have to skip the diet, such as eating out with friends.
It should be noted that calorie intake can be adjusted based on metabolism. The following changes are recommended:
Men 40 years of age or older: we must reduce our daily calories by 300.
Men 20-25: We will increase daily calories by 300.
Women 40 and over: Cut your daily calories by 200.
Women 20-25: We will increase our daily calories by 200.
Diet for twelve week men
Week one: 1 – three low carb days with 2300 calories, three moderate carb days with 2400 calories, one high carb day with 2700 calories.
Week 2: three low carb days of two,200 calories, three moderate carb days of two,400 calories, one high carb day of two,700 calories.
Week three: 3 low carb days with a pair of,100 calories, three moderate carb days with a pair of,400 calories, one high carb day with a pair of,700 calories.
Week 4: three low carb days with 2000 calories, three moderate carb days with 2400 calories, one high carb day with 2700 calories.
Week 5: three low carb days with 2300 calories, three moderate carb days with 2300 calories, one high carb day with 2700 calories.
Week 6: three low carb days with a pair of,200 calories, three moderate carb days with a pair of,300 calories, one carb day and a pair of,700 calories.
Week 7: three low carb days with a pair of,100 calories, three moderate carb days with a pair of,300 calories, one high carb day with a pair of,700 calories.
Week 8: three low carb days with 2000 calories, three moderate carb days with 2300 calories, one high carb day with 2700 calories.
Week 9: three low carb days with 2300 calories, three moderate carb days with 2200 calories, one high carb day with 2700 calories.
Week 10: three low carb days with a pair of,200 calories, three moderate carb days with a pair of,200 calories, one high carb day with a pair of,700 calories.
Week 11: three low carb days with a pair of,100 calories, three moderate carb days with a pair of,200 calories, one high carb day with a pair of,700 calories.
Week Twelfth: three low carb days with a pair of,000 calories, three moderate carb days with a pair of,200 calories, one high carb day with a pair of,700 calories.
What you should eat after your workout
When you exercise you need to give your body the right fuel it needs to recover, this is why we recommend you to eat protein and carbohydrates, at least 30 minutes after your exercise session.
What you should not do Do not drink alcohol or anything that contains sugar immediately after working out. This will make you gain weight faster. Download the app now Weight Loss Program For Men The best app for weight loss for the guys, with simple and quick workouts you can get lean and fit.
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12 Week sweat Cardio sweat For Fat Loss
It does not matter what sort of cardio we tend to do for these twelve weeks. we are going to have to be compelled to do one thing that improves our vas endurance, be it on a treadmill, elliptical or walking at high speed.
The first factor you will notice concerning this cardio set up is that it starts out slowly. It’s okay. straight away you’re out of form. This program is intended to induce you in form over the course of twelve weeks.
We should twiddling my thumbs. we’ve to trust the set up and continue the set up. when twelve weeks, your level of acquisition could surprise you.
throughout the primary six weeks, we must always take a minimum of in some unspecified time in the future of rest between cardio workouts. when week six, my recommendation folks is that we tend to do vas activity with a pattern of two consecutive days, followed by 1-2 days of rest.
What you should eat before your workout
Well, we already mentioned that it is essential to follow a healthy diet to lead a healthy life. So here are the foods you should eat before you hit the gym for your fat loss workout:
Broccoli Water Butter Tomato juice Whole milk Cheese Eggs Turkey burger with veggie mayo Milk Eggs Cheese Sweet potato Butternut squash Green bell pepper Watermelon Carrots Bananas Watermelon Muscle Milk Go for a balance of healthy and sinful foods.
like this and you’ll find you’re hitting your target calorie intake even when you’re at the gym. The Ultimate Weight Loss Workout Plan For Men: The Best Exercises In the end, a combination of different exercise types and a healthy diet is the key to weight loss and fat loss.
Weight Loss Tips
Skipping Muscle Foods: We are talking about things like beans, legumes, lentils, and nuts. These foods will provide a rapid supply of energy and are low in calories. Skipping these meals will ensure that you get the most out of your workout and stay energized.
Out Of Town Workouts: Whenever you are traveling to a new place or on a business trip, it is advisable to stay fit. Going on all out adventures will leave you out of shape. Try to stay active by going to a nearby park, park, play a sport, or go for a swim.
1) When you are overweight, it is very easy to become unfit as your muscles become weakened by stress. 2) Exercise aids in proper body functioning. Through its action, your brain cells are able to communicate with each other, and you will become a more efficient thinker and problem solver.