A set of exercises for men in the gym for weight loss

Classes in the gym give you a huge number of benefits. For example, they allow you to lose weight, get rid of problem areas, build muscles, and tone the body.

Masters of various fitness centers have developed entire sets of classes aimed at specific problem areas. They all differ in the level of load: a set of exercises for men in the gym can be chosen for advanced and beginners.

First you need to think about your problem, in addition, set real tasks that need to be solved in order to find a beautiful and slim figure. To do this, you need to choose a fitness club to your liking. Different institutions make it possible to go to a trial first lesson for free. There you will be measured, weighed, those areas that need to be worked out will be determined, and they will also select a set of exercises in the gym for men (including 40 years old) to bring your body into shape. The trainer will tell you how to correctly distribute the load. This is important, since your muscles will work at full strength, and more calories will be burned only if you eat properly and approach.

A set of exercises in the gym for male beginners involves a preparatory period. Initially, you will use all muscle groups, although without weight. It takes time for the body to prepare for a high load and to get used to it smoothly.

Where to begin?

Initially, you need to carry out the following steps:

• Before choosing a set of exercises in the gym for men for weight, you need to consult a doctor. If you have any health problems, you need to inform the coach.
• You need to determine exactly which zones you would like to work out.
• Talk with your instructor before starting classes. He will make a set of exercises for you, taking into account your goals and desires. It is recommended to change it once a month, together with the trainer.

Food

A properly selected set of exercises in the gym for men is not all. Your success also depends on your diet. Here are some guidelines:

• If more than 3 hours elapse between food and exercise, you must have a snack. So, it can be fresh fruits, dried fruits, corn flakes, cereal bars.
• 3 hours before a workout, you need to eat carbohydrate-rich foods - rice, fruits, potatoes, bread.
• If you exercise in the morning, you need to eat some carbohydrate-rich food along the way to the gym, and then just have a normal breakfast - cereal with milk, fresh fruit with low-fat yogurt or a sandwich.
• Exercise water is an important element. You need to drink it after and before training about two glasses. If the exercises are very long and intense, then you need to drink from 2 to 4 glasses of water.
• If the training ends in the evening, then you need to eat some carbohydrates, proteins with the addition of a small amount of vegetables or fruits.

Tips for beginners

If this is your first time going to the gym, then the following recommendations will help you:

• The set of exercises in the gym for men should be aimed at the uniform development of each muscle group. After this, you need to start working on certain muscle groups.
• Carefully monitor nutrition, wanting to lose weight.
• The optimal duration of each workout is 45 minutes, while their frequency is at least 3 times a week.
• Together with classes on simulators, aerobics exercises should be performed within half an hour. If the goal is to burn fat, then less than 40 minutes should not be done.
• Watch your breath.
• You should end with a stretching strength training, otherwise you may have muscle pain.

Exercise Rules

In order to summarize the above, you need to give a few rules:

• You need to enjoy the exercises. Loads will initially be small, but over time they will increase. Moreover, after each set you need to arrange 3-minute pauses.
• Classes should be held every week, it is advisable to adhere to the schedule. If you will be engaged in snatches, you will not find the desired figure so soon. A set of exercises in the gym for men for weight loss can be combined with homework.
• Proper equipment is a huge part of success. It is necessary that the clothes are made of natural high-quality fabrics that easily allow air and moisture to pass through. Wear leggings to quickly warm your leg muscles. Correct shoes, such as running shoes or Czech shoes, are also required.
• Warm up is an obligatory part of classes. You can damage your muscles without it, as well as reduce the effectiveness of classes. So, it includes exercises for the shoulder belt, squats, bends.

A set of exercises in the gym for men to lose weight

Before you begin the implementation of this complex, you need to learn to follow the basic rules:

• Try to pick up the weight of the shells for yourself or set the necessary load so that you do not have quick fatigue or pain when doing the exercise.
• Carefully read the description of the exercise, and try to perform it correctly.
• An introductory course requires you to accustom your own body to active loads, and then, increasing exercise intensity and weight, improve achievements.

Before starting classes, you need to take photos of your half-naked body (arms, legs and torso should be visible). After completing the introductory course, repeat the procedure and compare the photos.

Do not try to repeat everything that the rest of the people in the audience do — you will only harm your health. The main amount of these exercises you can do only after months of training.

You need to start with simple training - light exercises with shells, the weight of which must be selected so that there are no jerks when performing movements - everything should be done smoothly and beautifully.

The complex of exercises in the gym for men on the relief is divided into 2 days, following each other:

1. Body warm up. To do this, use the treadmill for 10 minutes.
2. Pullups: 10 times 2 sets.
3. Press swing: fifteen times 2 sets - the lower part, 10 times 3 sets - the upper muscles.
4. Bench press: 8 times 2 sets.
5. Stretching.
6. After classes, taking carbohydrates.
7. The number of approaches begins with two and then gradually increases by 1 exercise to 4.

A set of exercises in the gym for men for a week

After setting the correct execution technique, one should proceed to strength training:

1. For eight minutes, jogging on the track.
2. Deadlift: start the number of approaches from two and bring them gradually to four. Exercise is done 8 times. From the first try, do not try to lift a very large weight, this will not lead to good.
3. Testing the press: two muscle groups require two sets of fifteen times each. Start the exercise slowly. It will not work out all at once - beginners usually have a weak press.
4. Squats: 12 times 3 sets.
5. Bench press: 10 times 2 sets. This exercise can be diversified using its different options.
6. Carbohydrate intake
7. Stretching.

After such training, three months later, they switch to a special program to give the male body beauty.

Next complex

This set of exercises in the gym for men (2 times a week) is aimed at building muscle mass.

First day:

1. Jogging for 8 minutes.
2. Squats with a barbell 10 times, 3 sets. There are different types of this exercise. Pick the one you like best.
3. Press training: the number of approaches is 2 with the maximum number of accomplishments. Bring the number of push-ups to 40 gradually.
4. Classes with a block on the simulator: 12 times 3 sets. If you do not understand how to properly configure the device, it is better to consult a specialist, otherwise you may damage your own health;
5. Dumbbell bench press from an inclined bench: 10 times 4 sets.
6. Carbohydrate intake and stretch marks.
7. To rise on socks twenty times 2 approaches.

Second day:

1. Jogging for 8 minutes.
2. Draft on the simulator of the vertical block: performed 10 times in 3 sets. Do not forget the instructions for using this unit and do not make jerky exercises.
3. Hyperextension for the muscles of the back: 12 times 2 sets. This exercise can be replaced with a scorpion element or by performing a bridge, although the effect will be less.
4. Bench press from a prone position: 10 times 4 sets. Do not try to immediately raise too much weight, otherwise you can tear.
5. Lifting the bar: 10 times 3 sets.
6. Carbohydrate intake and stretch marks.

Keep a training diary for self-control. For strength exercises, be sure to take breaks between sets for 5 minutes. Stretch for those muscle groups that were most used that day, with a runtime of about 10 minutes.

At the first stage, the deadlift can be replaced by squatting with a barbell until the back muscles are strengthened. Every 2 weeks you need to visit the steam room (sauna or Russian bath).

Weight Loss Complex

If for some reason you didn’t like the above exercises, you can also use another set of exercises in the gym for men (in the pictures it is presented in this article for clarity). Do not forget that the main thing for a beginner is regularity (you can not be lazy and skip). In the opposite case, all your efforts to the desired result will not lead. If you want to use the proposed complex, you should consult with a nutritionist, as well as remove spicy and fatty foods from your diet.

These classes are intended for beginners. Their time is the first 3 months. Do a warm-up before starting your workout.

This set of exercises for men in the gym includes the following elements:

• deadlift on one leg;
• squats of various types;
• bench press (in several versions lying);
• pull-ups on the horizontal bar;
• pulling in a sitting position to the block belt;
• lifting on biceps and power barbell press;
• exercise "bar";
• exercises on simulators for legs.
  

How to execute this program?

Initially, all exercises are performed 10 times in 3 sets. Thus, the body will be able to get used to the load. In the second month, the weight of sports equipment is increased, the total number of approaches increases to eight, the performance is up to ten times. Only the last exercise needs to be done for a while - within a minute, 2 approaches.

The complex is based on the fact that any elements of the program are performed in pairs and alternately, for example, the first and second exercises, then the third and fourth, etc. Only the last element needs to be done separately. We rest after each approach for about a minute, after which we continue until the required number of approaches has been completed. The plank exercise is an exception.

Item Description

Having picked up a suitable set of exercises for men in the gym, you need to understand how to correctly perform all the elements. So, squats are performed with a weight or dumbbells. They can also be done with a barbell, although only gradually, since the joints of the pelvis, legs, thoracic spine and shoulders must first strengthen.

On one leg, deadlift can be performed using dumbbells or a barbell. Initially, it is better to use small weights, and then, after 3 weeks, begin to increase them. Exercise perfectly develops the buttocks and the back of the thigh, leg muscles.

It is useful to make a beginner and a bridge.

Pulling to the belt of the block in the sitting position for beginners perfectly replaces the use of the bar. In addition, it is completely safe.

The bench press is mainly done on the bridge, although there are other options. The main thing is that the shoulder joints do not suffer at the same time.

A set of exercises in the gym for men for weight (photos of some elements are in the article) on the horizontal bar are most often produced from free hang, although if you have little strength, you can use rubber bands. A man with the right training can easily achieve 50 pull-ups in 1 set for 4 months.

You can press the bar in various ways. This is a simple lifting bar, and the same thing, only with the extension of the knees.

The bar, along with all its variations, is also a very effective exercise. It is performed instead of press loads.

All weight loss training programs involve a diet that must be agreed with a dietitian.

After training, you need to take a drink or carbohydrate food. It is advisable to go to the pool or just wash thoroughly in a warm shower. It is necessary to do this one hour after the completion of the full complex, otherwise you can catch a cold easily.

Outfit and equipment

When choosing a set of exercises for men in the gym, you need to understand what equipment you have to face. So this is:

• simulator with a block;
• Treadmill;
• barbell;
• mat;
• collapsible dumbbells;
• sports shoes and uniform;
• towel.
  

Even if you do not use the complexes described above, you can use the recommendations and tips given in this article to improve your physical fitness. Train regularly, only in this case you will not regret the time spent!