It’s often said that to lose weight, you need to be in a calorie deficit. This means that you’re consuming fewer calories than your body needs. And to build muscle, you need to be in a calorie surplus. This means you’re consuming more calories than your body needs. Building a men’s workout routine is hard enough, but when you’re trying to implement plan to lose weight and gain muscle at the same time, it can seem impossible. Luckily, with a little bit of planning and dedication, you can create a plan that will help you reach your fitness goals.
The best workout for men will include a mix of cardio and strength training and high-intensity interval training. There are many different ways to work out, but the best ones will increase your body’s metabolic rate and burn the most fat. In addition, you’ll be more likely to gain muscle when you mix different types of workouts. In this article, we’ll cover you a workout plan that will help you achieve both of these goals.
Best Workout Plan to Lose Weight and Build Muscle At Home
A practical men’s workout plan to lose weight and gain muscle is essential for a man’s fitness and well-being. In addition to increasing his overall fitness, a man must eat right and follow an effective diet plan. The inspiring news is, you can do both with this workout plan. We’ve put together a routine that includes both cardio and strength-training exercises to help you burn fat and build muscle.
The best part? You can do it all in the comfort of your own home. So, there’s no need to sign up for a costly gym membership. First, let’s start with the basics.
Here’s what you’ll have to do for this workout:
- A set of dumbbells (5-10 pounds)
- A stability ball
- A yoga mat
The Workout men
1. Warm-up
Before starting your workout, it’s important to warm up your muscles. This will help prevent injury and improve your performance.
2. Cardio
After your warm-up, it’s time to get your heart rate up with some cardio. We recommend doing 20-30 minutes of moderate-intensity cardio.
This could include walking, jogging, biking, or swimming. If you don’t have 20-30 minutes to spare, you can also do a quick HIIT (high-intensity interval training) workout.
HIIT workouts are shorter and more intense than traditional cardio. They’re also more effective at burning fat.
3. Strength Training
Now it’s time to focus on strength training. Strength-training exercises will help you build muscle and burn fat.
We recommend doing a full-body routine 2-3 times per week. This could include exercises like squats, lunges, Push-ups, and rows.
If you’re new to strength training, start with lighter weights and fewer reps. As you get stronger, you can increase the weight and the number of reps.
4. Cool-down
After your strength-training session, it’s important to cool down your muscles. This will help prevent soreness and injury.
Your cool-down could include light stretching, walking, or jogging.
5. Stretch
Finally, be sure to stretch all of your muscles (not just your legs). Stretching will help improve your flexibility and range of motion.
It’s best to stretch after your workout, when your muscles are already warm.
6. Upper-body muscle builder workout
The workout consists of four exercises, each of which should be done for 12-15 reps. If you’re new to weightlifting, start with a lighter weight and work your way up.
Dumbbell curls: Curl a dumbbell in each hand, keeping your palms facing forward.
Overhead press: Press a dumbbell overhead, keeping your elbows close to your sides.
Chest press: Lie on a bench and press a dumbbell in each hand, keeping your elbows close to your sides.
Triceps extension: Lie on a bench and hold a dumbbell in each hand, extending your arms straight overhead.
After you’ve completed all four exercises, rest for a minute or two and then repeat the circuit. Doing this workout two or three times a week will help you see results in no time.
7. Lower-body muscle builder workout
This workout includes a mix of compound and isolation exercises that will help you build strength and size in your legs and glutes.
Compound exercises are exercises that involve more than one muscle group. These exercises are great for building strength and size because they allow you to lift heavier weights.
Isolation exercises are exercises that involve only one muscle group. These exercises are great for targeting specific muscles and helping you to achieve more definition.
The workout includes four compound exercises and four isolation exercises. For each exercise, you will complete three sets of eight to 12 reps.
Compound Exercises:
- Squats
Squats are a great exercise for building overall strength and size in your lower body. To perform a squat, stand with your feet shoulder-width apart and your hands behind your head. Lower your body down as far as you can, then drive back up to the starting position.
- Leg Presses
Leg presses are a great exercise for targeting your quads. To perform a leg press, sit in a leg press machine and place your feet shoulder-width apart on the footplate. Press the weight up until your legs are straight, then lower it back down to the starting position.
- Lunges
Lunges are a great exercise for targeting your glutes and hamstrings. To perform a lunge, stand with your feet shoulder-width apart and your hands on your hips. Step forward with one leg and lower your body down until your front thigh is parallel to the ground. Drive back up to the starting position and repeat with the other leg.
- Hip Thrusts
Hip thrusts are a great exercise for targeting your glutes. To perform a hip thrust, sit on the ground with your feet flat on the ground and your hands on your hips. Drive your hips up into the air, then lower them back down to the starting position.
Isolation Exercises:
- Hamstring Curls
Hamstring curls are a great exercise for targeting your hamstrings. To perform a hamstring curl, lie down on your back with your feet flat on the ground and your hands at your sides. Place your feet in a hamstring curl machine and curl your legs up until your hamstrings are contracted. Lower the weight back down to the starting position and repeat.
- Glute Kickbacks
Glute kickbacks are a great exercise for targeting your glutes. To perform a glute kickback, start in a standing position with your feet shoulder-width apart and your hands on your hips. Bend down and place your hands on a bench or chair in front of you. Kick your leg back and up into the air, then lower it back down to the starting position. Repeat with the other leg.
- Calf Raises
Calf raises are a great exercise for targeting your calves. To perform a calf raise, stand with your feet shoulder-width apart and your hands at your sides. Place your feet in a calf raise machine and raise your heels up as high as you can. Lower them back down to the starting position and repeat.
- Leg Extensions
Leg extensions are a great exercise for targeting your quads. To perform a leg extension, sit in a leg extension machine and place your feet under the pads. Extend your legs out straight, then lower them back down to the starting position.
Nutrition
Of course, no workout plan would be complete without addressing nutrition. To lose weight and build muscle, you need to eat a healthy diet that provides enough calories and protein. Make sure to eat plenty of lean meats, vegetables, and fruits. And don’t forget to stay hydrated by drinking plenty of water throughout the day.
The Bottom Line
The best men’s workout plan to lose weight and gain muscle is to lift weights three to five days per week and do cardio workouts three to five days per week. Besides, to lose weight and gain muscle is to follow a workout plan that includes both cardio and strength training. Cardio exercises help to burn calories and improve cardiovascular health, while strength training helps to build muscle mass. A healthy diet is also essential for weight loss and muscle gain.
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