Men's home workout plan for weight loss

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-08-14

Target of the workouts: weight loss

Objectives of the workouts:

1. Fat tissue burning
2. Strength training for muscles
3. Strengthening the cardiovascular system

Methods of execution: separately, combined

Duration: approximately 2 months.

Difficulty: (average)

Equipment:

• Dumbbells.
• Jumping rope or cardio machine.
• Stools instead of a bench, or the bench itself.

The plan is quite demanding but is entirely suitable for beginners (in fact, it was created for them). The aim of this plan is not only to eliminate excess weight but also to strengthen the muscles.

The essence of the program lies in the alternation of strength exercises with cardio workouts (after completing all sets of a given strength exercise). This method of conducting workouts is called combined. Strength exercises train the muscles, while cardio keeps your heart rate elevated, leading to fat loss. Ideally, the average heart rate should be around 130 – 150 beats per minute, which provides a sufficiently high intensity for your workout.

This results in nothing other than strength aerobics. That is, you are both building muscle and maintaining a high heart rate, which aids in fat burning.

Each strength exercise should be performed for 3 sets of 12 – 15 repetitions. Try to complete squats and jumps in one set. You can gradually increase the number of repetitions or the weight of the dumbbells (whichever you prefer). The average rest between sets is two minutes. Overall, your workout should take about 1 hour and 30 minutes. It’s best to train every other day, constantly alternating between the first and second workouts.

If initially you cannot perform the required number of squats in one set, break it down into several attempts. The same goes for jumping rope. If it's really difficult to squat and jump at the beginning, reduce the number of repetitions. After a couple of weeks, you can gradually increase the number of squats and jumps. If anyone has a cardio machine at home, you can perform the aerobic part of the workouts on it for about 5 minutes.

On average, this plan is designed for 2 months. If you follow it diligently and eat properly, you can lose 10 - 12 kg of fat and gain 2 – 4 kg of muscle in two months, which I believe is quite a good result.

I also recommend periodically measuring your heart rate. If it exceeds 170 beats per minute, wait until it drops back to 120. Over time, you will notice that your heart rate will decrease. This means you can increase the intensity of your workouts, making them even more effective for fat loss.

8000
9000
For the entire workout:
 
fb65c3b0c6c9a0ca0e79d821d6552848 wPgMYySKHMo

8001
9001
For the entire workout:
 
0c59307b76d8cf9876ec15f104085e23 rlQfLYkH2Hg