Workout program for weight loss for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2012-04-30

Target of the workouts: weight loss

Objectives of the workouts:

1. Reduction of body weight through fat loss
2. Development of strength endurance
3. Strengthening of the cardiovascular system

Methods of execution: supersets

Duration: approximately 2 months.

Difficulty: (above average)

Let me start by saying, guys, that we won't be doing leg extensions and curls on machines or engaging in other "nonsense." However, don't expect an abundance of exercises for biceps and triceps either. To put it simply – if you're focusing on building your "biceps," you will never lose weight. When aiming to lose weight, you should prioritize exercises that require higher energy expenditure. In this case, exercises targeted at the arms rank the lowest in effectiveness.

In fact, a similar program (but slightly easier) is already available on our site. If you're interested, check it out here. Although it is universal (I stand by my words), it’s more suitable for women as it contains more machine-based exercises than the program presented below.

The training principle remains the same as in previous plans – it includes the super hated supersets. In this case, it involves paired exercises targeting different muscle groups. A paired exercise means that one set consists of two exercises (one set of each exercise). For example, you perform one set of incline bench crunches for 12-20 repetitions, then immediately follow that with one set of hyperextensions for 10-15 repetitions without resting. Afterward, you rest for 2-3 minutes and repeat everything again until you have completed 3-4 such sets. Then, you move on to the next pair of exercises. You can read more about training with supersets in this article.

Aerobic part

This is not obligatory, but it's desirable. By "aerobics," I mean either cardio machines (if available) or regular jumping rope. I suggest two options for integrating cardio into our program. The first option is to add 15-20 minutes at the end of the workout. The second option is to include 3-5 minutes of cardio after every two exercises. These intervals will raise your heart rate, contributing to quicker weight loss.

If you can’t make it to the gym three times a week, that’s not a problem. Just alternate these workouts. Start with three sets for each exercise, and then gradually add more sets over time. Aim for 12 to 20 repetitions.

It’s clear that with this approach, the weights should be moderate. Don’t try to work to your limit. Leave a reserve of 2-3 repetitions in each set. Remember, this complex is not designed for "bulking." However, you will still see some muscle growth.

Additionally, as you've noticed, each workout includes exercises for all muscle groups. This won’t lead to significant muscle mass gain, but it will promote fat burning. If this plan seems too challenging, you can look at a similar, easier plan.

As always, I don’t provide any guarantees, but under good conditions, you can expect to lose 4-5 kg per month. Trust me, that’s a very good result.

So, no matter what anyone says, you can lose weight in the gym just as well as in aerobics classes. However, workouts are only half the battle. The other half is proper nutrition. But that is a whole different story...

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