What is The Best Training to Lose Weight?

Without doubt, you probably already know that there are some crucial attributes women tend to look at before they decide whether or not to go out on a date with you, right? And, yes guys, physical attractiveness is one of them. Namely, women tend to find stronger and more athletic men to be more attractive than their less athletically-built peers. Certainly, this is not to say that looks are always decisive when it comes to finding a romantic partner, but they surely play an important role!

This being said, you are probably wondering what could you do in case you are not the most athletic man out there and what if you are actually someone with few extra pounds that are contributing to your low self-esteem? With certainty, one of the best ways to get back in shape and consequently, increase your chances of having a more productive love life is to improve your diet and of course, to make exercising a regular thing!

Are you an overweight or an obese male?
Is your weight the main cause of your low self-esteem?
Do you want to know the best exercises for a successful weight loss?

If the answer to the above-mentioned questions is a yes, make sure you continue reading this article because you will learn more about the best training options for losing weight and toning your body, as well as some additional, pivotal weight loss tips. Stay tuned!

What Is the Best Training to Lose Weight?

When you strategically plan your workout in advance, you will reach your goal (slimmer and toned body, right?) more efficiently and faster than constantly jumping from workout to workout in hope of achieving some positive result. The first step to a successful weight loss is learning that the intensity of your exercises is often the decisive factor in the number of calories that your body is going to burn, among other things. Why does calorie burning matter, you are probably wondering?

Calorie burning is known to be one of the most basic and easiest ways to shed surplus weight. The rate at which your body burns calories, also known as the metabolic rate, can be sped up through exercise and this will help you elevate the number of calories being burned. Also, exercise will maintain the high speed of the metabolism even several hours after your workout and you will actually reap the benefits of physical activity even when you have finished with your daily workout session! Amazing, right?

With the goal to provide some beginner tips so that you can create your own beginner workout program, we have decided to present the most powerful exercises to start shedding those extra pounds and finally be able to feel good about yourself and your body!

If you need additional motivation (besides this exceptionally easy-to-follow guide) to introduce daily exercising to your life, just remember- women love men who take care of their body and health!

1. Strength exercises

Barbell bench press

If you are a beginner, make sure you have a spotter and never exaggerate with the weight amount you use. Lie back on the bench and grip the bar and lift it from the rack and hold it straight over you with the arms locked. Then, breathe in and start coming down gradually until the bar slightly touches the chest. Pause shortly and then push the bar back to the primary pose as you breathe out. Be focused on pushing the bar by using the chest muscles. Lock the arms and squeeze the chest at the top of the motion and maintain the pose for one second and then slowly go down. Do 2 sets of 8 repetitions with 120 seconds pauses in between sets.

Barbell squat

Start with the barbell being supported on the traps’ top while your chest is up and the head forward facing. Lower down by bending the knees, but do not move back the hips excessively. Your knees need to be in line with your feet and the torso straightened. Go all the way down while keeping the weight on the heel’s front. Reverse the motion once the upper legs contact the lower legs and lift the weight. Opt for 8 repetitions and 3 sets.

Bent over barbell row

While holding a barbell, flex the knees a bit and flex at the waist, with the torso forward and the back straight. You need to keep the head up while the barbell hangs right in front of your arms, perpendicular to the floor and torso. Then, exhale and lift the barbell towards you while making sure the elbows are close to the body. When at the top, squeeze the muscles of the back and hold a short pause. Now, exhale and gradually bring the barbell to the primary pose. Do 8 repetitions and 3 sets.

Barbell curl

Stand upright and hold a barbell at shoulder-width and the palms need to face forward and the elbows near the torso. From this starting pose, curl the barbell forward while squeezing at the biceps and exhaling. Make sure it is only the forearms moving. Do the movement until the biceps are completely contracted and the bar is at a shoulder level. Stay in this pose for a couple of seconds and then gradually bring the barbell to the primary pose. Go with 10 reps and 3 sets.

Exercise ball crunch

Lie down on an exercise ball with the lower part of the back pressed against the ball. Keep the feet flexed at the knees and the feet against the floor. Your upper torso needs to hang off the ball’s top. Place the arms alongside the body and then decrease the torso and maintain the neck stationary. Next, you need to flex the waist by contracting the abdominal muscles and then curl the shoulders and trunk upwards. Breathe out and keep the contraction for a second or so and then breathe in and return to the primary position. Perform 3 sets with 15 repetitions.

Side lateral raise

Pick up a dumbbell in each hand and place them at the sides of your arms while in upright position. The palms of the hands need to be faced towards you. Now, you need to slowly elevate the dumbbells to your side by slightly bending the elbow while the hands are a bit tilted forward. Raise them until the arms become parallel to the floor. Breathe out while doing this movement and then pause at the top for a second or so and now lower down the dumbbells and go back to primary position and breathe in. Opt for 2 sets of 10 repetitions.

Seated band hamstring curl

First, secure a band close to the ground with a bench several feet away from it. Sit down on the bench and secure the band behind your ankles while keeping the legs straight. Next, flex your knees and bring the feet towards the bench by slightly leaning back so that you prevent the feet from striking the floor. Pause shortly and then return to the primary position.

2. Cardio exercises

Elliptical trainer

Without doubt, this machine is a beneficial way to burn calories without putting too much pressure on the joints. An average 180 lb. man can burn up to 600 calories per hour while on a moderate speed. For optimal results, you should add a high incline to engage the leg muscles. To work on the quads, lower the incline and elevate the resistance. Remember, avoid holding too tightly on the handles to minimize shoulder and wrist discomfort and pain.

Stair climbing

Moderate stair climbing will help you burn up to 600 calories at a moderate pace. Due to the lifting of the leg included, this physical activity will engage more muscles than walking and thus, it will make the legs stronger. But, what if you have bad knees? If this is the case with you, do not perform this exercise overly strenuously or even better, skip it, because it may place additional pressure and weight on the joints. If you have no problem with your knees, up to 15 rounds of stair climbing per day will significantly increase the amount of calories you burn on the daily.

Swimming

This is a full-body workout which starts the moment you enter the water. This is due to the fact that you are basically fighting off gravity, which additionally activates the muscles to keep you afloat without a break. Did you know that 60 seconds of fast swimming helps burn 14 calories? Opt for more breast strokes due to the fact that they contribute to higher calorie burning than the butterfly ones.

Sprints

Whether you sprint on a treadmill or outside, this is a great method to burn a high amount of calories in a short period of time. You need not any expensive equipment and you can do the sprints pretty much anywhere. Plus, it will bring you one step closer to you six pack!

Rope jumping

This is a cheap and easily done exercise and it will definitely help you elevate the foot speed and consequently, trigger the burning of a large number of calories. It is also great for gaining more shoulder strength and improving your coordination; within half an hour of rope jumping, you can burn up to 500 calories! Nonetheless, since only few can jump for 30 minutes straight, go with intervals of slow and fast jumps for optimal effect.

Rowing

If you are aiming for an athletic body with a v-cut frame, rowing is your best option, for sure! Women will not be able to move your eyes away from you and your love life will literally bloom! Did you know that this cardio exercise involves both the lower and upper body without excessively pressuring your joints and ligaments? And, it will help you work on your posterior chain. To ensure optimal burning of calories while rowing, make sure your chest are up and the whole body engaged. Never let the arms do all the work, but include the legs as well.

Cycling

When used at an intense rate, stationary bikes are great for burning up to 1,150 calories per one hour whereas a more moderate cycling helps burn around half of the above-mentioned amount per hour. To make sure that you burn the most calories in a minimum time, do not forget to include intervals, i.e. cycle very intensely for several minutes and then slow down for a minute or so and repeat this cycle as much as you can. Remember; always before you hop on the bike!

Running

One of the best ways to burn those extra fat and calories is through a moderate pace running. Nevertheless, in order to successfully lose weight through this activity, you need to maintain consistency, i.e. do not expect to lose weight if you just run for one week, but you need to make it a daily part of your exercise routine. For an optimal weight loss effect, this is how you should run:

-At a constant pace for a specific amount of time

-Interval training, i.e. include bursts of higher intensity

– Remember to have rest days to help the body recover

Walking

Yes, you have read correctly, daily walking may be your path to an athletic and lean body! Walking will enhance the number of calories your body will burn and since it is a low-impact kind of workout, almost anyone is able to do it. However, if you want to see actual positive weight loss results, a simple evening stroll will not suffice. You will need a brisk walk at a moderate pace that will elevate your heart rate and help you shed off pounds. It is crucial to get the adequate walking equipment, i.e. quality shoes and a good walking partner! Here are some additional ways in which brisk walking can be of great aid:

– Balances the weight

– Averts or regulates heart illness, hypertension, and type 2 diabetes

– Makes the muscles and bones stronger

– Betters your mood

– Boosts the balance and coordination

3. Additional Helpful Tips to Lose Weight Fast

In order to effectively lose weight and be able to keep it that way, i.e. avert weight cycling and health-related complications, it is not just of great importance to be more physically active the right way, but it requires from you to be able to make certain lifestyle improvements. This being said, we decided to share a list with some of the most beneficial tips for an ongoing weight loss! Check it out below.

-Avoid setting unattainable goals; it will be harder for you to achieve them

-Up the intake of green, black or white tea to decrease the amount of body fat deposits

-Spice up your meals with cayenne pepper; capsaicin, its active ingredient is known to boost the burning of fat

-Eat fewer processed foods and drinks and add more whole foods and natural beverages to your diet instead

-Lower the rest time in between sets so that you additionally boost the burning of calories

-Do not forget to lift weights; this will help you build more muscles and burn more calories

-Avoid skipping breakfast; ensure you always have a healthy one, like eggs or oatmeal, so that you maintain a healthy weight

-Eat fewer fried and prepackaged and more baked and steamed foods

-Use smaller bowls and plates to prevent overeating

-Wake up earlier and drink a lot of water throughout the day

-Adhere to a diet abundant in good fats, complex carbs, and lean protein; minimize the consumption of carbs

-Never go grocery shopping when you are hungry so that you avoid buying too much unhealthy food that will sabotage your efforts to lose weight

-Up your consumption of eggs because they prolong the satiety and prevent overeating

-Regularly eat fiber-rich foods; this substance is known to absorb water and prolong the satiety

-Add fish oil to your nutrition because it was found to minimize body fat depositing in laboratory animals

-Boost your diet with different types of veggies and fruits; they are abundant in important nutrients and can enhance your weight loss efforts

-Begin meals with a salad so that you reduce the amount of calories you consume later on

Final Thoughts on the Best Training to Lose Weight

Taking into account that feeling good about yourself and your overall looks may help you become more confident when it comes to approaching women and eventually finding a suitable romantic partner, this article presented a set of the best trainings to lose weight. It is comprised of exercises that will help elevate your strength and build muscles and aerobic (cardio) exercises that will boost the burning of calories and fat.

Also, we included a list of several beneficial lifestyle changes you should try and incorporate in your daily routine so that you ensure an optimal weight loss without worrying about side effects like poor health, weight cycling, nutrient deficiencies, etc.

So, what are you waiting for?! There is no better time than today to start taking better care of yourself and enjoy life in a healthy way!

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