For a man to get a toned, defined look, there is a method to follow for losing weight. Whether looking good for the beach, sports or other reasons, a lean, strong body can boost confidence, performance and increase quality of life. Basic workout principles will allow for weight reduction while maintaining or building muscular definition. A few hours a week can help you realize your fitness goals.
Resistance Training
Developing muscle requires some form of resistance training. This means body-weight exercises, lifting weights at the gym or anything else that requires intense repeated muscular effort. Muscle is metabolically active. The more muscle you have, the easier it is to stay lean. For the quickest results, start with a basic 3-day gym routine. Work out in less than one hour each day, so it won't eat away at your social life.
Day 1: Push
This first day is all about the pushing muscles, so this means chest, triceps and shoulders. Choose one to two exercises for each and perform 10 to 15 repetitions three to four times. Don't worry about the weight at first, you can increase the weight once good technique is developed and it becomes easier. Exercise options include bench press for chest, standing barbell press for shoulders and cable pushdowns for triceps. Train your triceps after your chest workout, otherwise you will limit the weight you can lift.
Day 2: Legs
This second day is all about the lower body: thighs, hamstrings and calves. The squat is an option for the lower body, yet poor technique can lead to serious injury. Learn correct form and practice before attempting to lift heavy. Good technique includes inhaling deeply to maintain upper body pressure while flexing your pelvis forward. Look straight ahead, or upward, and lift the bar off the rack. Keeping your chest up and back straight, bend at the knees slowly, then drive upward forcefully with your legs. Other exercises include using the leg press machine as well as hamstring and leg curl machines.
Day 3: Pull
This last day is all about the pulling muscles, which are the back and biceps. Choose two to three exercises for your back and one exercise for biceps. The biceps are a small muscle group and will be worked by the back exercises, as well. Perform 10 to 15 repetitions three to four times. Again, focus on developing good technique and mind-muscle connection before attempting to lift heavier weights. Options include T-bar rows, seated rows, wide and close grip lat pulldowns as well as deadlifts. This last exercise can be a dangerous one, so spend time developing technique and do not arch your back.
References
- "Strength Training Anatomy"; F. Delavier; 2001
- "Exercise Physiology"; S. Powers and E. Howley; 2003
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