Gentlemen, pay attention: To successfully lose weight, you don’t have to subject yourself to unending hours of aerobics and cut out all of your favorite meals. According to the findings of many studies, strenuous exercise that lasts for more than forty to sixty minutes is “unnecessary.” Eating a nutritious, well-balanced diet and maintaining a consistent exercise regimen that consists of both cardiovascular and strength training is a lot more beneficial strategy, as well as one that is much more likely to be sustainable.
It can be difficult to establish which daily workouts are the best for effective and sustainable weight reduction due to the plethora of conflicting information that can be found on the internet. Because of this, we decided to have a conversation with TJ Mentus, CPT, a certified personal trainer who works at Garage Gym Reviews. He was kind enough to offer his extensive expertise on the topic, including the 11 exercises that he recommends men do on a daily basis in order to shed excess weight.
In the end, your weight is not about a number that you see on a scale; rather, it is about your general health and whether or not you are comfortable in your own skin. To your good fortune, Mentus developed these workouts specifically to assist you in reducing body fat, increasing your endurance, boosting your energy levels, and improving your mood.
Burpees
The burpee is a full-body workout that requires a high level of effort and burns a lot of calories. According to Mentus, this workout using only your own bodyweight may be the most effective one for weight loss. “It’s a full-body exercise that combines strength training by pushing yourself up off the ground, plyometrics with a leap, and cardiovascular training since your heart rate will instantly climb and remain up as you continue to burpee. If you have a better degree of fitness, you should try to complete them in the shortest amount of time possible; however, this will be tough to sustain.
Pushups
Are you serious? It’s not an issue! Pushups are a terrific go-to workout that can be done anywhere, making them an ideal choice for weight reduction. They work your chest, shoulders, and triceps while also activating your core, which results in an increased number of calories burned.
“Building muscle helps with long-term weight loss and maintenance,” adds Mentus. “It’s a win-win.” Because muscle burns more calories at rest than fat does, increasing your muscle mass will result in an increase in your daily calorie expenditure even if you do not engage in any more physical activity. If you are unable to do a regular pushup, you should begin the exercise on your knees or with your hands up on something to reduce the amount of effort.
Pull-ups
Pull-ups are a great way to build upper-body strength and sculpt muscle at the same time. They are also an efficient way to burn calories. According to what Mentus has told us, pull-ups are an excellent way to build muscle in the upper back, shoulders, and arms. They are also one of the best exercises for the upper body. Building muscle can aid in weight reduction, but strengthening your upper back will also improve your posture and make the majority of other exercises simpler to perform since it will generate greater stability in your upper body.
Perform lunges
Your legs will get stronger, and you’ll have better balance and stability if you do lunges. This will ensure that your workout regimen for weight reduction is complete. The glutes and quadriceps are the primary muscles that will be developed through the use of lunges. According to Mentus, “they’re also great for getting the heart rate up when done for big sets or walking lunges for longer distances,” so long as the exercises are performed correctly.
Perform squats
Squats are one of the most effective compound exercises there are. They train your lower body in a way that engages various muscle groups, including your quadriceps, hamstrings, and glutes, which helps you gain strength while also causing you to burn calories.
According to Mentus, “Heavy squats can help release more testosterone, which helps tremendously with weight loss and muscle growth.” Squats are an excellent workout for weight loss, and this is true even when they are performed using only one’s own body weight. When performing squats, if you have problems lowering yourself to the maximum depth of the exercise, using a box or step as a target might help you go a bit lower.
Yoga
This practice of mindfulness can facilitate healthy weight reduction by lowering stress levels while simultaneously increasing flexibility, balance, and muscular tone.
The stress hormone cortisol can be lowered through the practice of yoga. When cortisol levels in the body are high, it makes it more difficult to shed fat and can create an increase in cravings for carbohydrates, which can lead to excessive eating. According to Mentus, a higher benefit may be achieved outside of the gym by incorporating an exercise that relieves stress, such as yoga, rather than merely burning total calories.
Stair Climbers
Using a stair climber as part of your workout routine is an excellent way to burn calories and target your thighs and glutes while also getting your heart rate up.
According to Mentus, a tried and effective approach for bodybuilders who wish to lose fat is the stair climber. If you’ve ever ascended a flight of stairs and found yourself out of breath at the top, picture doing it for 20 to 30 minutes, and you’ll get an idea of how tough this type of workout can be. Those who are looking for a way to get in shape without the impact of jogging can consider investing in a stair climber.