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Calling all men on a mission to shed extra pounds and transform their bodies. We have everything you need! We spoke with Jarrod Nobbe, CPT, fitness trainer and certified trainer with Garage Gym Reviews, who shared 10 daily strength exercises for men to lose weight. These workouts are designed especially for men who want to lose fat, build lean muscle and achieve their goals.
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While it’s no secret that losing weight can be difficult, this strength-building exercise, along with a healthy diet, can help you lose unwanted fat and improve your body shape. According to a 2018 study published in
Best Daily Strength Exercises For Men To Lose Weight
“Strength training is important no matter what your fitness goals are, and building muscle helps burn more fat in the long run by increasing your resting metabolism,” explains Nobbe. “However, if your goal is to lose weight, remember that following a proper diet and exercise together are the keys to success. Cardiovascular exercise is another piece of the puzzle that can improve heart health and weight loss.”
The following exercises cover several basics, all of which can be built around flexibility or resistance enhancement. This exercise can help you lose weight by burning calories while exercising and developing muscles to increase your metabolism. Read on for workouts, and watch People Who Lost 10 Pounds in a Month Reveal Their Top 4 Workouts.
The barbell squat is a powerful compound exercise that targets your entire lower body, including your quads, hamstrings and glutes. “Squats build strength and stability in the lower body, as well as engagement,” says Nobbe.
Stand in a squat rack with your feet-width apart and toes pointed slightly outward with a barbell resting behind you. Bend your knees and hips to lower yourself while keeping your back straight and chest facing forward. With your thighs parallel to the floor, press your heels to a standing position and return to the starting position. Complete four sets of eight to 12 reps.
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Next up is another killer low move. Dumbbell lunges are a fantastic exercise for engaging multiple groups and burning calories, helping you lose weight while building strong legs. “Lungups are a great exercise for balance and stability while building strength in the lower body,” adds Nobbe.
Stand with your feet hip-width apart while holding the dumbbells at the sides. Continuing to kick your right foot, lower your body until your right thigh is parallel to the floor and your knee is at 90 degrees. The left knee should be hovering over the floor. Push through right heel to stand and return to starting position. Do four sets of 10 to 12 reps for each leg, switching sides with each repetition.
The deadlift is another exercise that works multiple muscle groups. Nobbe tells us, “Extensions involve several major muscle groups, including the glutes, quads, back and core. These full-body exercises not only burn calories, but also improve overall fitness.”
Stand with your feet shoulder-width apart. Bend at the hips and knees, keeping your back straight while holding the bar with your hands facing you. Drive through your hips and extend your hips and knees to lift the barbell up, keeping it close to your body. Once fully extended, lower the barbell back down with control. Aim for four sets of eight to 12.
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Dumbbell step ups are a great way to keep your legs moving while getting your heart rate up for a serious calorie burn. Nobbe explains, “Step-stepping works the legs in the same direction (one at a time), which helps reduce imbalances or compensation by using one leg differently.”
Stand facing a bench or sturdy platform with a dumbbell in each hand. Press your right foot into the chair, pushing through the heel. Bring your left foot over the bench to meet your right, then step back with your right foot and follow with your left. Switch sides with each rep. Complete four sets of 15 to 20 reps.
Get ready for an amazing adventure. Nobbe.
Hold a dumbbell in each hand with your arms at your sides. Maintain good posture with your shoulders back and chest up as you walk forward. Take it slow, controlled by steps or time, making sure that your start is consistent. Go for four 30- to 60-second stretches.
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Kettlebell swings are another powerful exercise that works the posterior (posterior) chain, including the glutes, hamstrings and core. “The entire posterior chain—the muscles that run up and down the back of the legs—work the quadriceps and core during the kettlebell swing, making it a great move for building overall strength,” says Nobbe.
Stand with your feet-width apart, grab the handle of the kettlebell with both hands. Hinge at the hips, let the glutes go back, and bend the knees slightly. Swing the kettlebell between your legs, then push through your heels and drive your hips forward to swing the kettlebell up to chest height. Swing the pan between your legs and repeat the movement. Complete four sets of 15 to 20 reps.
“The bench press is an upper body strength, focusing on the chest and involving the arms and shoulders,” says Nobbe.
Lie on a chair with a bar above you. Lift the bar and place it above your chest with your hands slightly wider than shoulder width apart. Place the bar on your chest, keeping your elbows at a 45-degree angle. Return the bar to the starting position and extend both arms. Do four sets of eight to 12.
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Bent over rows are a combination exercise to reach the back, biceps and core. “When you’re lifting your upper back, you’re going to have a harder time getting a more efficient movement than a row,” says Nobbe.
Grasp the bar with your hands slightly wider than shoulder-width apart. Twist forward at the hips, keeping your back straight until your upper body is parallel to the floor. Pull the bar up towards the body, press together. When the barbell almost touches your upper body, slowly return it to the starting position. Aim for four sets of eight to 12.
“The overhead press mainly works the shoulders, triceps and upper back,” says Nobbe. “In addition to shoulder mobility and stability, this exercise builds overall body strength.”
Stand with your feet shoulder-width apart, holding the bar at shoulder height, palms facing away from you. Press the barbell up until your arms are stretched. Lower the barbell back to shoulder level, and repeat. Complete four sets of eight to 12 reps.
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Last, but not least, pull-ups are a very powerful exercise that helps build strong core strength. . Nobbe says.
Grab a pull-up bar with an overhand grip with your hands slightly wider than shoulder-width apart. Hang onto the bar with your arms fully extended, then raise your body until the bar is above the bar, keeping your elbows close to your body. Maintain your starting position and focus on using your upper back to pull yourself up. Do as many as four repetitions as possible.
Copyright 2024 media. All rights reserved. Eat This Is Not Part of the Dotdash Meredith Publishing Community. Doing 100 rounds a day is not the best way to lose belly fat fast! Learn this simple exercise to get your vision in good shape.
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