Combined workouts for weight loss for men

Author: Timko Ilya - master of the whole project and fitness trainer.
2014-03-06

Target of the workouts: weight loss or definition

Objectives of the workouts:

1. Burning subcutaneous fat
2. Maintaining muscle mass
3. Developing general and strength endurance

Methods of execution: supersets, combined

Duration: approximately 2 months.

Difficulty: (heavy)

This plan is an analog of a similar female version. However, it is designed for 4 workouts per week and includes more "masculine" exercises.

In general, the essence is the same: alternating strength and cardio loads (the so-called combined method). Strength exercises are performed using supersets. Moreover, these supersets (in most cases) target the same muscle group. All this makes these workouts very intense and allows you to maximize the workload on the working muscles.

Supersets consist of two exercises under one number. That is, you perform 1 set of crunches on an incline bench, then immediately without rest perform 1 set of hyperextensions. Then you rest for about 2-3 minutes. After that, you repeat everything again, and so on until you complete 3 such sets. Then you move on to the cardio machine.

So, this plan is definitely not for beginners. It is also advisable to train using it only if you can attend the gym 4 times a week. But I am sure the results will not take long to show. At least, feedback on the "female" version has been quite positive.

If you can only go to the gym 3 times a week, just alternate these workouts. By the way, in my opinion, the optimal days for 4 visits a week are: Mon, Tue, Thu, Fri.

Rest between supersets should be 2-3 minutes (depending on the exercise). There is no need to chase after heavy weights. Remember that in this plan, you're not building muscle but getting rid of fat. The goal here is simply to maintain muscle, not to gain it. Therefore, you shouldn't increase the weights at the expense of the number of repetitions.

You don't need to run fast. An optimal speed is 8-10 km/h. In general, you shouldn't completely exhaust yourself within 10 minutes, only to take another 10 minutes to recover afterward. Here, the primary function of cardio machines is to maintain the heart rate at the desired level for faster fat burning.

All workouts are relatively short: 1.10 – 1.20 hours. No more. If you can't fit into 1.20, then reduce the number of sets. And for those who are not aware: next to each exercise, there is an approximate number of sets and repetitions.

I also want to preemptively answer the question: why only 2 exercises for abs? In my opinion, this is quite sufficient. If anyone disagrees, you can add more ab exercises at the end of your workouts. I don’t see any benefit in this, but I also don’t see any harm.

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