LAST UPDATED: April 13th, 2021
Exercising is the most important step when it comes to weight loss for men.
Physical activity is crucial when it comes to losing weight and getting rid of the beer stomach.
You need to work out at least 3 times a week if you want good results.
Ideally, 4-5 times.
Increasing physical activities is very important for the weight loss process since it boosts burning calories and building muscles. (1)
The more muscles you have the more calories you burn.
You can check my free weight loss program here.
How to exercise to lose weight?
You probably know that there are 2 types of workouts at the gym: weightlifting and cardio.
Each of them has a special place in the workout program since the effects are really different.
When we talk about cardio exercises, folks that want to lose weight and get rid of fat layers prefer them.
To lose weight and fat it is not enough to just to exercise.
The real transformation starts in your kitchen.
Cardio workout can be helpful only if you have a healthy and balanced diet. (2)
Best Exercises for Weight Loss for Men
Definitely, an exercise that burns fat.
Deadlifting combined with a proper diet is one of the best ways to burn those extra pounds, especially your fat layers.
It is probably one of the best exercises for overall building your legs and lower back.
Deadlifting is excellent if your purpose is building muscles and improving your strength.
This is a very demanding exercise that activates practically all your muscles
If you are a gym rookie, then it’s best to do other exercises for a while to get in shape and then to start deadlifting to avoid injuries.
You can read more about deadlifting here.
Running or jogging, it’s a no1 cardio workout. (3)
An old school physical activity.
Running is one of the basic cardio exercises and since you don’t need any special equipment you can do it almost anywhere.
And one of the best weight loss exercises for men.
Just pick your favorite: treadmill, parks, stadiums, streets…
The most important thing is that when you run you burn a lot of calories, especially if you run uphill at a faster pace.
The only drawback may be that running requires good stamina and focus because you can easily injure your knees and joints.
Choose a good surface for running (gravel, trail) and try to avoid asphalt if you can.
Also, using a treadmill is one of the best cardio for weight loss at the gym.
Definitely one of the best cardio workouts for weight loss.
Cycling is a very useful cardio exercise for your stamina and endurance.
Besides, it will make you sweat, get rid of toxins, and lose weight.
And it’s fun, so it’ll easily become your favorite exercise.
You can get a stationary bike at home and continue cycling over the winter.
4. Jump rope workout
Jumping rope is another cardio exercise that will help you get rid of fat.
You can try different techniques and exercise at a different pace, but be sure you will sweat.
If you want a more intensive workout, increase the speed or jump more.
This is one of the best cardio exercises you can do at home.
All you need is a jumping rope.
Plank is one of the most effective belly fat-burning exercises. (4)
Also, one of the best exercises to get six-pack abs.
It will help you do daily activities or even sports more easily.
You will strengthen your whole body, your abs, and hip muscles, which are engaged throughout the exercise.
Plank for about 30 secs.
When you get in better shape increase to 60 secs.
6. Kettlebell swings
One of the most effective fat-loss exercises.
You will activate your quads, glutes, hips, abs and shoulders.
So, you will increase fat-burning rates significantly.
The best exercise to lose weight at home.
One of the best metabolism-boosting exercises.
Burpees are one of the best ways to burn calories.
Try 10 reps of chest-to-floor burpees, for starters.
Definitely, one of the best weight loss exercises for men.
A superior exercise when it comes to building your lower body.
It includes the anterior, medial, and posterior muscles of the thigh and the butt.
Squats activate almost every muscle in the legs.
So, you will strengthen your core strength, hips, and lower back.
If you don’t do barbell squats right you will activate the quadriceps more and the glutes will be left out.
Make sure you squat right: legs shoulder-width apart, feet point outward.
Also, you can try split squats and Bulgarian squats.
9. Bench press
One of the most popular exercises at the gym.
It’s a very good workout that will help you lose man boobs and build your chest.
How to do it?
Lift the bar with your shoulders width-apart.
Be careful and make sure you do the exercise right to affect the triceps, shoulders, and chest.
I recommend 4 sets with 8 reps and 2 minutes break.
10. Overhead press
To lose weight you need to get up and give up the backrest and do this exercise standing.
When you do this exercise for the first time do it with lighter weights.
Do 3 sets with 10 reps.
11. Farmer’s walks
This is one of the basic exercises for the strongman competitions which improves your strength and muscle endurance.
And of course, burns fat.
Grasp the dumbbells and simply walk.
Your body needs to be straight while moving.
It also needs to be tight and it’s better to do smaller steps.
If you choose to do it with big weights, watch on your back during lifting and lowering weights.
12. Bent-over rows
One of the best exercises that burn back fat.
There are different variations of rowing and they are all great for your back.
Bent over rowing is the best and most efficient.
But, it is the hardest.
Well, there are no results without hours and hours of sweating.
It develops your back muscles and the effect on your body is a bigger production of testosterone.
If you want to lose weight faster, check out some of the best natural supplements that will help you lose those extra pounds: